Pushup Proficiency: Why Many Americans Struggle and How to Improve

How many Americans can't do a pushup?

While no single, definitive national survey precisely quantifies the number of Americans unable to perform a single pushup, various fitness assessments and observational data suggest a significant portion of the adult population struggles with this fundamental exercise, reflecting broader trends in declining upper body and core strength.

The Pushup as a Fundamental Fitness Indicator

The pushup is more than just an exercise; it's a foundational movement pattern and a widely recognized indicator of functional strength. It engages multiple muscle groups simultaneously, including the pectoralis major and minor (chest), deltoids (shoulders), triceps brachii (back of the arms), and a host of core stabilizers (abdominals, obliques, erector spinae).

Proficiency in pushups demonstrates:

• Relative Strength: The ability to move your body weight against gravity.
• Upper Body Strength: Particularly in pushing movements.
• Core Stability: Essential for maintaining a rigid, straight line from head to heels.
• Kinetic Chain Integration: The coordinated effort of multiple joints and muscles.

Its simplicity and accessibility make it an excellent benchmark for general fitness, reflecting a basic level of strength required for many daily activities.

The Current State of Pushup Proficiency in America

Pinpointing an exact percentage of Americans who cannot perform a single pushup is challenging due to the absence of a large-scale, nationwide study specifically on this metric. However, various data points and professional observations paint a concerning picture:

• General Fitness Decline: Data from organizations like the Centers for Disease Control and Prevention (CDC) and the President's Council on Sports, Fitness & Nutrition indicate a general decline in physical activity levels and an increase in sedentary lifestyles and obesity rates. These factors are directly correlated with reduced functional strength.
• Anecdotal Evidence: Fitness professionals across the country frequently report that a significant number of new clients, regardless of age, struggle with basic bodyweight exercises like pushups, pull-ups, and squats.
• Specific Study Insights: While not directly answering "how many can't," studies examining pushup capacity in specific populations provide context. For instance, a 2019 study published in JAMA Network Open found that firefighters who could complete more than 40 pushups had a significantly lower risk of cardiovascular disease events over a 10-year period compared to those who could do fewer than 10. This highlights the importance of pushup capacity as a health marker, and implicitly, suggests that a substantial portion of the general population might fall into the lower-capacity categories.
• Youth Fitness Trends: Studies on youth fitness, such as those conducted by organizations like SHAPE America, often reveal that many children and adolescents struggle to meet basic fitness benchmarks, including those related to upper body strength. This trend often carries into adulthood.

While a precise figure remains elusive, the consensus among experts is that a substantial and concerning number of Americans lack the foundational strength to perform a standard pushup.

Why Are Pushups Challenging for Many?

The inability to perform a pushup is typically a symptom of broader physiological and lifestyle factors:

• Sedentary Lifestyles: Prolonged sitting and lack of regular physical activity lead to muscle disuse atrophy, particularly in the upper body and core.
• Lack of Specific Strength Training: Many individuals do not engage in structured resistance training that targets the muscles crucial for pushup performance.
• Excess Body Weight: Carrying excess body fat significantly increases the load that the upper body and core must support and move during a pushup, making the exercise disproportionately harder.
• Weak Core Musculature: A strong, engaged core is vital for maintaining the rigid plank position required for a proper pushup. Without it, the hips sag, and the exercise becomes less effective and potentially injurious.
• Poor Movement Patterns and Motor Control: Some individuals lack the proprioception and neuromuscular coordination to execute the movement correctly, even if they possess adequate strength.
• Imbalances and Mobility Issues: Tightness in the chest or shoulders, or weakness in the upper back, can impede proper form and range of motion.

Health Implications of Low Pushup Proficiency

Beyond the inability to perform a single exercise, a low pushup capacity can signify broader health and functional deficiencies:

• Reduced Functional Independence: Simple daily tasks like pushing open a heavy door, lifting objects overhead, or getting up from the floor can become more challenging.
• Increased Risk of Injury: Weakness in the core and upper body can predispose individuals to injuries during everyday activities or other forms of exercise.
• Indicator of Overall Health Risk: As highlighted by the JAMA Network Open study, pushup capacity has been correlated with cardiovascular health outcomes, suggesting it can serve as an accessible, non-invasive marker for broader health status.
• Lower Quality of Life: The inability to perform basic movements can limit participation in recreational activities and lead to a more sedentary lifestyle, creating a negative feedback loop.

Building Your Pushup Foundation

If you're among those who struggle with pushups, the good news is that strength is trainable. A progressive approach is key:

• Master the Plank: Before attempting any pushup variation, ensure you can hold a solid plank position for 30-60 seconds, maintaining a straight line from head to heels with a braced core. This builds the essential core stability.
• Wall Pushups: Stand facing a wall, place your hands on the wall slightly wider than shoulder-width apart. Lean into the wall, bending your elbows, then push back. The closer your feet are to the wall, the easier it is. Gradually move your feet further away.
• Incline Pushups: Progress to performing pushups with your hands elevated on a stable surface (e.g., a sturdy table, bench, or step). The higher the surface, the easier the exercise. Gradually lower the height of the incline as you get stronger.
• Knee Pushups: From a standard pushup position, drop your knees to the floor, ensuring your body remains in a straight line from your head to your knees. Lower your chest towards the floor, maintaining core engagement, then push back up.
• Negative Pushups: Start in the top position of a full pushup. Slowly lower your body down to the floor, taking 3-5 seconds. Once you're on the floor, reset to the top position (you can use your knees to help push up) and repeat the slow lowering phase. This builds eccentric strength.

Progressing Your Pushup Ability

Once you can comfortably perform 10-15 repetitions of the knee pushup with good form, you're ready to tackle the full pushup:

• Full Pushups: Start in a high plank position, hands slightly wider than shoulder-width, fingers pointing forward, body in a straight line. Lower your chest towards the floor, keeping your elbows tucked slightly towards your body (not flaring out). Push through your palms to return to the starting position.
• Increase Repetitions and Sets: Once you can do a few full pushups, focus on gradually increasing the number of repetitions and sets.
• Tempo Training: Vary the speed of your pushups. For example, lower slowly (3-4 seconds), pause at the bottom, then push up explosively.
• Advanced Variations: As you gain strength, explore more challenging variations such as decline pushups (feet elevated), weighted pushups (with a vest or plate on your back), or plyometric pushups (pushing up explosively to lift your hands off the ground).

Beyond the Pushup: A Holistic View of Strength

While the pushup is an excellent indicator, it's just one piece of the puzzle. A truly robust fitness regimen should include:

• Balanced Strength Training: Incorporate exercises that target all major muscle groups, including pulling movements (e.g., rows, pull-ups), lower body exercises (e.g., squats, lunges), and core-specific work (e.g., planks, dead bugs).
• Cardiovascular Fitness: Engage in activities that elevate your heart rate, such as running, cycling, or swimming, to improve endurance and heart health.
• Flexibility and Mobility: Include stretching and mobility drills to maintain range of motion and prevent injury.
• Nutritional Support: Fuel your body with a balanced diet to support muscle growth, recovery, and overall health.

The ability to perform a pushup is a valuable benchmark for functional strength and overall health. While many Americans may currently struggle with this fundamental movement, consistent, progressive training, combined with a holistic approach to health and fitness, can significantly improve pushup proficiency and contribute to a stronger, healthier life.