Physical fitness isn’t just about lifting heavy metals; it’s about how strong you are relative to your body weight, says Martin Rooney, a certified strength and conditioning specialist and the author of Ultimate Warrior Trainings. That’s why he has the athletes he trains take bodyweight tests. And if they fight, he knows they need gain more strength – either lose some weight.
So what is the best bodyweight test to help you determine your overall strength and fitness level? It is the classic plank. Researchers from the University of Athens found that standard push-ups require you to lift 66% of your body weight, which is no easy task.
Now, if you’re like most people, you might think that push-ups are just a chest exercise. But that’s only part of its benefit because actually, the push-up is a super-efficient exercise for guys with little time who want to get in shape (that’s most of us, then). You can do this move from anywhere and it works both your arms and shoulders, strengthens your back and chest, and also tones your glutes and legs.
Recent research by Canadian scientists shows that adding some push-ups to your regular exercise regimen is also a very effective way to train your abs, forcing your core to work overtime to help you maintain proper posture.
Of course, you’ll only reap the full benefits if you’re doing the exercise correctly. That’s why we hired our experts to help you make the most of this move. Use his cues to test your push-up potential, master flawless form, and carve the body you want—no gym or equipment required.
Turn a pushup into a new full-body workout
01 one leg
Do a push-up but raise one leg instead of keeping both feet on the ground.
02 dive bomb
Start with your hips up; then pull your body forward, lower your hips and straighten your arms.
03 knee to chest
As you press up, bring one knee toward your chest. Alternate knees with each rep.
04 applause
Do a push-up but with enough force that you can launch yourself off the ground and clap your hands.
05Knee-to-elbow
Do a pushup, but touch the knee with the elbow at the bottom. Alternate sides with each rep.
How many pushups should you be able to do?
Do you want to know what is a solid figure for your age range? Barring issues with injuries or mobility, this is where you want your efforts to settle. (Unless, of course, you can make it even better.) Complete the test seamlessly and strictly, stopping only when you reach the point of failure.
