About the Isometric Push-Up Test

The Isometric Push-Up Test is part of the Brockport fitness testing battery in which participants are required to hold a raised push-up position for as long as 40 seconds. It is different than the Isometric Push-Up Hold Test, which involves holding the lowered push-up position for as long as possible.

This test protocol, originally adapted from Johnson & Lavay (1989), is summarized from The Brockport Physical Fitness Test Manual (Winnick & Short, 2014). For more details please see the official Brockport manual. There are also related fitness tests, the Plank Fitness Test and Side Ramp Tests and several other push-up tests.

Test Protocol

Purpose: To measure maximum strength endurance of the chest and arm muscles.

Equipment required: Flat and clean surface, stopwatch, recording sheets, pen.

Pre-test: Explain the test procedures to the subject, and demonstrate the correct technique. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Perform a standard warm-up. See more details of pre-test procedures.

Procedure: The subject assumes the standard starting position for a push-up — the hands directly below the shoulders, the arms extended, the whole body in a straight line, and the toes touching the floor or mat. The testing ends as soon as the subject is unable to maintain the correct position (any movements such as bending, sagging, or swaying), or when the maximum time of 40 seconds has elapsed.

isometric push up fitness test

Scoring: Record the length of time the correct position was held, to the nearest second. The maximum score is 40 seconds.

Target population: As part of the Brockport testing protocols, this test is designed for children with disabilities, but it would be suitable for all children, and with a longer maximum time period could be adapted for use with adults.

Understanding Your Results

Your performance on the Brockport Isometric Push-Up Test indicates your upper body muscular endurance capacity. The ability to maintain a static hold position requires sustained muscle activation of the chest, shoulders, triceps, and core stabilizers.

Performance Categories

  • 40 seconds (Maximum): Excellent upper body muscular endurance. Meets the highest Brockport standard.
  • 30-39 seconds: Good muscular endurance. Strong foundation for athletic activities.
  • 20-29 seconds: Average performance. Room for improvement through targeted training.
  • 10-19 seconds: Below average. Would benefit from progressive strengthening exercises.
  • Under 10 seconds: Needs improvement. Start with modified exercises like wall push-ups or knee push-ups.

Sport-Specific Applications

Upper body muscular endurance, as measured by this test, is important across many athletic activities:

Combat Sports: Wrestlers, martial artists, and boxers require sustained upper body strength for grappling, clinching, and maintaining defensive positions.

Gymnastics: Holding positions on rings, parallel bars, and during floor routines demands isometric strength endurance similar to this test.

Swimming: Swimmers need sustained arm and shoulder endurance for stroke efficiency, particularly in longer distance events.

Team Sports: Football linemen, rugby players, and hockey players benefit from upper body endurance for blocking, tackling, and physical play.

How to Improve Your Score

If your score indicates room for improvement, consider these training progressions:

Beginners (Under 15 seconds):

  • Wall push-up holds (arms extended against wall)
  • Incline push-up holds on stairs or bench
  • Knee push-up holds
  • Plank progressions (start with 15-second holds)

Intermediate (15-30 seconds):

  • Standard plank holds (build to 60+ seconds)
  • Push-up position holds with proper form
  • Shoulder tap holds in push-up position
  • Tricep dips and shoulder exercises

Advanced (30+ seconds):

  • Weighted push-up holds
  • Decline push-up position holds
  • Single-arm supported holds
  • Ring or suspension trainer holds

Frequently Asked Questions

What is the Brockport Isometric Push-Up Test?

The Brockport Isometric Push-Up Test measures upper body muscular endurance by timing how long a participant can hold the raised (up) push-up position. The maximum time is 40 seconds, and it's part of the Brockport Physical Fitness Test battery designed for youth with disabilities.

What is a good score on the isometric push-up test?

Holding the push-up position for the full 40 seconds represents excellent upper body muscular endurance. A score of 30-39 seconds is considered good, 20-29 seconds is average, and under 20 seconds indicates a need for improvement through targeted strength training.

How is this different from regular push-up tests?

Unlike standard push-up tests that count repetitions, the isometric push-up test measures static muscular endurance by timing how long you can hold the raised push-up position without movement or sagging. This tests sustained muscle activation rather than repeated contractions.

What muscles does this test assess?

The isometric push-up test primarily assesses the endurance of the chest (pectoralis major), shoulders (anterior deltoids), and arm muscles (triceps), as well as core stabilization muscles including the rectus abdominis and obliques.

What causes test failure?

The test ends when the participant cannot maintain the correct position. This includes any bending at the hips, sagging of the body, swaying movements, or lowering the arms from the extended position. The test also ends automatically at 40 seconds maximum.

How often should I retest?

For training purposes, retest every 4-6 weeks to track progress. This allows sufficient time for muscular adaptations to occur. Ensure consistent testing conditions including time of day, warm-up procedure, and rest status for accurate comparisons.

Can adults use this test?

Yes, while designed for youth, adults can use this test. For well-trained adults, the 40-second maximum may be too easy, so the test can be adapted by extending the maximum time or adding resistance to better assess upper body endurance capacity.

References

  1. Johnson, R.E., & Lavay, B. (1989). "Fitness testing for children with special needs: An alternative approach." Journal of Physical Education, Recreation and Dance, 60(6), 50–53.
  2. Winnick, J. P. & Short, F.X. (2014). The Brockport Physical Fitness Test Manual. 2nd Ed. Champaign, IL: Human Kinetics.
  3. American College of Sports Medicine. (2021). ACSM's Guidelines for Exercise Testing and Prescription. 11th Ed. Philadelphia: Wolters Kluwer.
  4. Plowman, S.A. & Meredith, M.D. (2013). Fitnessgram/Activitygram Reference Guide. 4th Ed. Dallas, TX: The Cooper Institute.
  5. Winnick, J.P. & Short, F.X. (1999). "The Brockport Physical Fitness Test." Adapted Physical Activity Quarterly, 16(4), 341-362.
  6. Faigenbaum, A.D. & Myer, G.D. (2010). "Resistance training among young athletes: Safety, efficacy and injury prevention effects." British Journal of Sports Medicine, 44(1), 56-63.
  7. Lloyd, R.S. & Oliver, J.L. (2012). "The Youth Physical Development Model: A new approach to long-term athletic development." Strength and Conditioning Journal, 34(3), 61-72.