What the Test Measures
The 1-Minute Press-Up Test measures upper body muscular endurance — the capacity of the pushing muscles to produce repeated contractions over a sustained period. The primary muscles tested are the pectorals, triceps and anterior deltoids, with significant contribution from the core in maintaining body position throughout.
Unlike a maximal press-up test (maximum reps without time limit), the 60-second constraint introduces a pacing element. The test penalises both those who go too fast and fatigue early, and those who go too slowly and leave reps uncounted. The result reflects genuine muscular endurance rather than single-bout strength. It is directly comparable across retests and against normative data, and it tracks predictably with upper body training — improvement over 6 to 8 weeks of consistent pressing work is virtually guaranteed.
Protocol — ACSM Standard
- Warm up with 5 minutes of light movement — the test should not be the first physical effort of the session
- Assume the full press-up position: hands shoulder-width apart or slightly wider, body in a straight line from head to heels, toes on the floor. Do not use the modified knee position — the test uses full press-ups throughout
- The starting position is arms fully extended at the top
- Start the stopwatch. Lower the chest to within 2 to 3cm of the floor or until the upper arms are parallel to the floor, then press back to full extension. This is one repetition
- Continue for 60 seconds without stopping. Rest is not permitted — the clock continues even if the subject pauses
- Count only full-range repetitions — any rep that does not reach the bottom position or does not achieve full arm extension at the top does not count
- Record the total count of valid full-range repetitions completed in 60 seconds
Full range counts. Half reps do not.
The most common way to inflate a press-up test score is to reduce the range of motion — shallow dips that barely bend the elbows, or stops short of full lockout at the top. Neither counts. If a second person is available, have them observe and count only valid reps. If testing alone, film from the side before scoring.
Normative Data
Men
| Age | Excellent | Good | Average | Below Average |
|---|---|---|---|---|
| 20–29 | 54+ | 45–54 | 35–44 | Under 35 |
| 30–39 | 44+ | 35–44 | 25–34 | Under 25 |
| 40–49 | 39+ | 30–39 | 20–29 | Under 20 |
| 50–59 | 34+ | 25–34 | 15–24 | Under 15 |
| 60+ | 29+ | 20–29 | 10–19 | Under 10 |
Women
| Age | Excellent | Good | Average | Below Average |
|---|---|---|---|---|
| 20–29 | 48+ | 34–48 | 17–33 | Under 17 |
| 30–39 | 39+ | 25–39 | 11–24 | Under 11 |
| 40–49 | 34+ | 20–34 | 8–19 | Under 8 |
| 50–59 | 29+ | 15–29 | 7–14 | Under 7 |
| 60+ | 20+ | 10–20 | 5–9 | Under 5 |
Coaching Points
As fatigue accumulates, the hips typically drop toward the floor or rise into a pike position. Both reduce the core demand and alter the muscular loading — the test is no longer measuring what it should measure. The body must remain in a straight line from head to heels on every repetition. When this can no longer be maintained, the test has effectively ended regardless of how many more partial reps follow.
Most people start too fast, fatigue heavily at 30 to 40 seconds, and lose several reps to poor form or complete stops in the final 20 seconds. A consistent pace — one press-up per second to one every 1.5 seconds — produces more total valid reps than an aggressive start followed by a crash. Find a sustainable rhythm in the first 15 seconds and maintain it.
The 1-Minute Press-Up Test provides a useful baseline before starting the 30-Day Press-Up Challenge. Test first, record the result, complete the challenge, then retest. The improvement is typically significant and measurable. See the 30-Day Press-Up Challenge for the full programme.
