Here’s a push-up challenge that anyone can try. Men and women, young and old, everyone can take this pushup test and see where you score.
The key to this challenge is following a particular cadence when doing this popular chest, triceps and shoulder exercise. Unlike the Bring Sally Up challenge that has some elements of unpredictability in the tempo of the song, which can honestly confuse some challengers new to the tempo and not get an accurate performance, this one is very predictable but no less tough.
The goal here is to simply perform as many pushups as you can. I’m talking about full pushups with the chest touching the ground at the bottom of every rep and the elbows being fully locked out at the top of every repetition.
If you cannot get yourself back to the top before you are given the command to go down again, then your challenge is over and the last completed rep is going to be your pushup total score.
To perform this push-up test, simply make a little bit of room on the floor and use this video as your timer. Get in position and then hit start at the 1:06 mark.
When you hear the command to go “down”, you lower your chest to the ground and make sure it touches (without removing all the tension from the arms and resting in that position). Ideally, you’d be about a centimeter off the ground in this position. From here, you wait until you hear the command “up”, at which point you explosively push yourself back up to the top with the elbows fully locked and extended.
The count of one is provided and you then proceed into your next rep.
Not everyone is expected to perform the same on this challenge. Gender and age are two important variables that will skew the results of this test. That said, your goal is to simply keep pushing for as long as you can making sure to keep every rep a good one and abide by the rules. There are test charts available at the end of the challenge that will allow you to see where you measure up and how the pushup totals that you did stack up against your peers.
The most important thing you can do with that number is not just compare yourself to others but compare yourself to the future you. In other words, use this as a benchmark for what your current fitness level is and then look to improve on it by repeating the challenge a few times a week. As you increase your strength, you will see that your score on this test will improve (and likely so will your body and muscularity).
Bookmark this video and save it to your favorites so you can be sure you have easy access to it when you want to come back and retest yourself.
What is even more fun is if you challenge a friend to do the pushup challenge as well.
This way, you can both push and motivate each other to do better each time you do it. There’s nothing wrong with a little friendly competition when it comes to getting in the best shape of your life plus it will make the whole thing much more fund, which is often one of the hardest parts about undertaking any fitness activity.
Make sure to leave the pushup total that you can do in the comments below. If you have any questions about how to increase pushups and the number of pushups that you can do at one time, be sure to put them in as well and I will try and answer some of the ones that I feel will be able to help the most people.
If you’re looking for a complete workout program that will help you to not only do more pushups but increase muscle mass everywhere else and get a ripped athletic body in just 12 weeks, be sure to visit athleanx.com via the link below and check out the program selector to find the program and meal plan best suited to your exact goals.
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