Pushups: Benchmarks, Benefits, Form, and Strategies to Increase Your Reps

How Many Pushups Should I Be Able to Do Nonstop?

While there's no single universal answer, the number of pushups you "should" be able to do nonstop varies significantly based on age, sex, current fitness level, and specific goals, generally ranging from 10-20 for general fitness to 30+ for advanced individuals.

The Nuance of "Should": Understanding Benchmarks

The question of "how many pushups should I be able to do" is less about a hard-and-fast rule and more about understanding realistic benchmarks relative to various factors. Exercise science emphasizes individual differences, but general guidelines can provide a valuable reference point for assessing your upper body and core strength endurance.

• Age and Sex-Based Standards:
  • General Fitness (Adults, 20-40 years old):
    • Men: Aim for 15-25 repetitions for good general fitness; 30-40+ is considered excellent.
    • Women: Aim for 10-20 repetitions for good general fitness; 25-30+ is considered excellent.
  • Military/Tactical Standards: For specific professions like military or law enforcement, pushup requirements are often higher, with entry-level standards typically ranging from 20-40+ repetitions, varying by branch, age, and sex.
  • Youth and Older Adults: Benchmarks will naturally be lower, with the focus shifting more towards maintaining functional strength and mobility.
• Fitness Level Categories:
  • Beginner: May struggle with full pushups, often performing 0-5 repetitions with proper form. Focus is on developing foundational strength.
  • Intermediate: Can comfortably perform 10-20 full pushups with good form. This indicates a solid base of upper body and core strength.
  • Advanced: Capable of 25+ pushups, often reaching 40 or more, demonstrating high levels of strength endurance.

Why Pushups Matter: Beyond Just Counting Reps

The pushup is a cornerstone exercise, highly valued in kinesiology and fitness programming for its comprehensive benefits. It's far more than just a test of upper body pushing strength.

• Full-Body Strength Development: Primarily targets the pectoralis major (chest), deltoids (shoulders), and triceps brachii (back of arms). Crucially, it also heavily engages the core musculature (abdominals, obliques, erector spinae) to maintain a rigid, plank-like body position, preventing sagging hips or arching back.
• Functional Movement: Pushups mimic real-world movements, contributing to improved functional strength for daily activities and sports. It enhances the ability to push objects, brace the core, and maintain postural control.
• Bone Density & Joint Health: Weight-bearing exercises like pushups contribute to maintaining and improving bone mineral density, reducing the risk of osteoporosis. They also promote joint stability in the shoulders, elbows, and wrists when performed with correct form.
• Cardiovascular Endurance: Performing higher repetitions of pushups, especially in a circuit or as part of a high-intensity interval training (HIIT) session, can elevate heart rate and contribute to improved muscular and cardiovascular endurance.

Factors Influencing Your Pushup Capacity

Several physiological and biomechanical factors play a significant role in determining how many pushups you can perform.

• Current Strength Levels: Your baseline strength in the chest, shoulders, triceps, and core is the most direct determinant. Weaker muscles will fatigue faster.
• Body Composition: Individuals with a higher body fat percentage relative to lean muscle mass may find pushups more challenging, as they are pushing a greater proportion of non-contributing mass. A favorable strength-to-weight ratio is advantageous.
• Technique and Form: Proper form is paramount. Efficient body alignment, controlled movement, and full range of motion allow for more repetitions and reduce injury risk. Poor form, such as sagging hips or incomplete range of motion, wastes energy and can lead to early fatigue.
• Consistency and Training History: Like any physical adaptation, increasing pushup capacity requires consistent training. Regular practice strengthens the involved muscles and improves neuromuscular coordination.
• Recovery and Nutrition: Adequate rest allows muscles to repair and grow stronger. Proper nutrition provides the energy needed for training and recovery. Overtraining or poor diet can hinder progress.

Mastering the Pushup: Proper Form is Paramount

Before striving for higher numbers, ensure your pushup technique is flawless. Incorrect form not only limits your potential but also increases the risk of injury.

• Starting Position:
  • Place hands slightly wider than shoulder-width apart, fingers pointing forward.
  • Position shoulders directly over your wrists.
  • Extend legs straight back, balancing on the balls of your feet, hip-width apart.
  • Engage your core and glutes to form a straight line from head to heels (plank position). Avoid sagging hips or an arched back.
• Execution:
  • Inhale as you slowly lower your chest towards the floor by bending your elbows.
  • Keep your elbows tucked relatively close to your body (around a 45-degree angle from your torso) to protect your shoulders. Avoid flaring them out to 90 degrees.
  • Lower until your chest is just an inch or two from the floor, or until your upper arms are parallel to the floor.
  • Exhale as you powerfully push through your hands to return to the starting plank position, maintaining a rigid body line.
• Common Mistakes:
  • Sagging Hips: Indicates a weak core; focus on plank exercises.
  • Arching Back: Similar to sagging hips; keep core engaged.
  • Flaring Elbows: Puts excessive stress on shoulder joints; tuck them in.
  • Incomplete Range of Motion: Not lowering enough or not fully extending.
  • Head Drooping: Keep your neck in a neutral alignment with your spine.

Strategies for Increasing Your Pushup Max

To improve your pushup capacity, apply the principles of progressive overload and smart training.

• Progressive Overload: Gradually increase the demands on your muscles.
  • Increase Repetitions: Perform more reps per set.
  • Increase Sets: Do more total sets.
  • Decrease Rest Time: Reduce the time between sets.
  • Increase Frequency: Train pushups more often (allowing for adequate recovery).
• Variations and Regressions:
  • Regressions (Easier): If full pushups are challenging, start with incline pushups (hands on an elevated surface like a bench or wall) or knee pushups. Gradually lower the incline or transition to full pushups as strength improves.
  • Progressions (Harder): Once you master basic pushups, incorporate decline pushups (feet elevated), weighted pushups (plate on back), plyometric pushups (pushing off the ground), or single-arm pushups.
• Accessory Exercises: Strengthen the muscles involved in pushups with targeted exercises.
  • Chest: Bench press (dumbbell or barbell), dumbbell flyes.
  • Shoulders: Overhead press, lateral raises.
  • Triceps: Triceps extensions, close-grip pushups, dips.
  • Core: Planks, bird-dog, ab rollouts.
• Structured Training Programs: Incorporate pushups into a well-rounded strength training program. Consider schemes like:
  • Greasing the Groove: Performing many sub-maximal sets throughout the day (e.g., 50% of your max, multiple times).
  • Pyramid Training: Gradually increasing reps then decreasing, or vice-versa.
  • Max Effort Training: Periodically testing your maximum repetitions.
• Consistency and Patience: Muscle adaptation takes time. Stick to your training plan, track your progress, and celebrate small victories.

When to Seek Professional Guidance

If you experience persistent pain during pushups, struggle to improve despite consistent effort, or have specific advanced goals (e.g., preparing for a fitness test), consulting with a certified personal trainer, strength and conditioning specialist, or physical therapist can be highly beneficial. They can assess your form, identify weaknesses, and design a personalized program.

The Takeaway: Focus on Progress, Not Just Numbers

While benchmarks provide useful guidance, the most important aspect of pushup training is consistent, safe progression. Focus on mastering proper form first, then gradually challenge yourself to increase repetitions or difficulty. Celebrate your personal improvements, knowing that each pushup contributes to a stronger, more functional body.