Pushups: Defining Excellence, Age & Gender Norms, and Improvement Strategies

How many pushups is excellent?

Achieving an "excellent" number of pushups is highly individualized, depending on factors such as age, gender, and current fitness level, but generally signifies a superior level of upper body pushing strength and muscular endurance.

Defining "Excellence" in Pushups

The concept of "excellence" in fitness is rarely a single, universal number. Instead, it's a benchmark relative to various factors, often established through fitness assessments used by organizations like the American College of Sports Medicine (ACSM), military branches, or general population health studies. For pushups, excellence typically implies a high level of relative strength (strength proportional to body weight) and muscular endurance in the pectorals, triceps, and anterior deltoids, supported by robust core stability.

Age and Gender Norms for Pushups

While individual capabilities vary widely, general guidelines from fitness assessments can provide a framework for what constitutes "excellent" performance. These are benchmarks, not absolute requirements, and assume proper form.

General Guidelines for "Excellent" Pushup Performance:

• Men (20-29 years): 30-39+ repetitions

• Men (30-39 years): 25-34+ repetitions

• Men (40-49 years): 20-29+ repetitions

• Men (50-59 years): 15-24+ repetitions

• Men (60+ years): 10-19+ repetitions

• Women (20-29 years): 20-29+ repetitions

• Women (30-39 years): 17-27+ repetitions

• Women (40-49 years): 13-23+ repetitions

• Women (50-59 years): 10-19+ repetitions

• Women (60+ years): 7-17+ repetitions

These numbers represent the upper echelons of general fitness for each age group and gender, often placing an individual in the 80th percentile or higher according to various fitness test norms.

Why Pushups Matter: Beyond the Number

Beyond a mere count, mastering the pushup offers a myriad of physiological and functional benefits:

• Compound Strength: Pushups engage multiple muscle groups simultaneously, including the chest (pectoralis major and minor), shoulders (anterior and medial deltoids), and triceps.
• Core Stability: Maintaining a rigid plank position throughout the movement heavily engages the core musculature, including the rectus abdominis, obliques, and erector spinae, improving spinal stability and preventing lower back issues.
• Functional Movement: The pushing motion is fundamental to daily activities, from pushing open doors to getting up from the floor.
• Muscular Endurance: Performing multiple repetitions enhances the muscles' ability to sustain force over time, improving fatigue resistance.
• Accessibility: As a bodyweight exercise, pushups require no equipment, making them incredibly versatile and accessible for training anywhere.

Factors Influencing Pushup Performance

Achieving an excellent pushup count is a synergy of several key factors:

• Relative Strength: The ratio of your pushing strength to your body weight. A lower body fat percentage generally makes pushups easier.
• Muscular Endurance: The ability of your muscles to perform repeated contractions without fatiguing.
• Proper Technique: Flawless form ensures maximum muscle activation and reduces injury risk.
• Core Strength: A strong, stable core is essential for maintaining a straight body line and transferring force efficiently.
• Shoulder Health: Adequate shoulder mobility and stability are crucial for safe and effective execution.
• Consistency: Regular practice and progressive overload are paramount for improvement.

How to Improve Your Pushup Performance

To progress towards an excellent pushup count, adopt a systematic approach focused on progressive overload and technique refinement:

• Master Proper Form First: Quality over quantity is non-negotiable. Perfect your technique before increasing repetitions.
• Start with Regressions: If full pushups are challenging, begin with modified versions:
  • Incline Pushups: Perform pushups with your hands elevated on a stable surface (wall, bench, counter). The higher the incline, the easier the exercise. Gradually lower the incline as you get stronger.
  • Knee Pushups: Perform pushups with your knees on the ground, ensuring your body forms a straight line from head to knees.
• Implement Progressive Overload: Once you can comfortably perform a certain number of repetitions, gradually increase the challenge:
  • Increase Repetitions and Sets: If you can do 10 pushups, aim for 11, then 12. Or, increase the number of sets you perform.
  • Decrease Rest Intervals: Shorter rest periods between sets can challenge your muscular endurance.
  • Try Advanced Variations:
    • Decline Pushups: Elevate your feet to increase the load on your upper chest and shoulders.
    • Plyometric Pushups: Explode upwards, lifting your hands off the ground.
    • Weighted Pushups: Add a weight plate to your upper back (ensure proper placement and spotting).
    • Unilateral Pushups: Progress towards one-arm pushups by widening your stance or using a single hand on an elevated surface.
• Incorporate Accessory Exercises: Strengthen the supporting muscle groups:
  • Bench Press (Dumbbell or Barbell): Builds overall pushing strength.
  • Overhead Press: Strengthens shoulders and triceps.
  • Triceps Extensions: Isolates triceps for improved lockout strength.
  • Plank Variations: Enhances core stability and endurance.
  • Rows and Pull-ups: Balance pushing movements with pulling exercises to prevent muscular imbalances and promote shoulder health.
• Focus on Negatives: Slowly lower yourself into the bottom position of a pushup, controlling the descent for 3-5 seconds. This builds eccentric strength.
• Consistency and Recovery: Train pushups 2-3 times per week, allowing adequate rest between sessions for muscle repair and growth. Ensure proper nutrition and sleep.

Proper Pushup Form: The Foundation of Excellence

Regardless of your goal number, impeccable form is paramount to prevent injury and maximize muscle activation.

1. Starting Position: Begin in a plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward. Your body should form a straight line from your head to your heels. Engage your core and glutes.
2. Lowering Phase: Inhale as you bend your elbows, lowering your chest towards the floor. Keep your elbows tucked in at a 45-degree angle relative to your body, not flared out to the sides. Maintain a straight body line; avoid sagging hips or piking your butt up.
3. Depth: Lower until your chest is approximately an inch or two from the floor, or as deep as your shoulder mobility allows without pain. Your upper arms should be parallel to the floor.
4. Pushing Phase: Exhale as you powerfully push through your hands, extending your elbows to return to the starting plank position. Focus on pressing the floor away from you.
5. Full Extension: At the top, fully extend your elbows but avoid locking them out rigidly. Maintain tension in your chest and triceps.

When to Consult a Professional

If you experience persistent pain during pushups, struggle with proper form despite consistent effort, or have pre-existing conditions, consult a qualified personal trainer, kinesiologist, or physical therapist. They can assess your movement patterns, identify weaknesses, and design a personalized progression plan to help you safely achieve your goals.

Conclusion: The Journey to Pushup Excellence

An "excellent" pushup count is more than just a number; it's a testament to consistent effort, a strong foundation in proper form, and a well-rounded fitness approach. By understanding the benchmarks, focusing on technique, and implementing strategic progression, you can significantly enhance your pushing strength and muscular endurance, moving closer to your personal definition of pushup excellence. Remember, the journey of improvement is continuous, prioritizing quality of movement above all else.