Tuesday, 28 May 2024

Modified Push-Up Test: Boost Your Upper Body Strength and Endurance

Are you looking to improve your upper body strength and stability? The Modified Push-Up Fitness Test is the perfect exercise to measure your progress. This variation of the classic push-up incorporates a clap behind the back while in the ‘down’ position and a touch from one hand to the other in the ‘up’ position. Not only does it challenge your muscles, but it also adds an element of coordination and control.

Test Overview

The Modified Push-Up Fitness Test focuses on upper body strength endurance and trunk stability. It is a part of the ALPHA-Fit test protocol for adults – a comprehensive assessment of fitness levels. This test requires minimal equipment, only a stopwatch and a gym mat if desired.

Test Procedure

To perform the Modified Push-Up Test:

  1. Lie face down on the mat.
  2. Clap your hands together behind your back.
  3. Bring your hands back to the standard position next to your shoulders.
  4. Complete a push-up with straight elbows in the up position.
  5. Touch the back of one hand with the other hand.
  6. Lower your body back down.
  7. Repeat the cycle until 40 seconds have elapsed.


The score for the Modified Push-Up Test is the total number of correctly completed push-ups within the 40-second timeframe. This score reflects your upper body strength endurance and overall fitness level.

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Adaptations for Limited Range of Motion

If you have limited range of motion in your shoulder joints and are unable to clap your hands behind your back, you can modify the test. Begin the push-up cycle by clapping your hands to the sides of your thighs instead.

Target Population

The Modified Push-Up Test is suitable for people of all fitness abilities and is a key component of the ALPHA-Fit test protocol for adults. Whether you’re a beginner or a seasoned fitness enthusiast, this test can help you track your progress and improve your upper body strength.

Advantages of the Modified Push-Up Test

This test offers several advantages, including its simplicity and quick execution. It can be performed anywhere, making it accessible to individuals with different lifestyles and fitness levels. Additionally, it targets multiple muscle groups simultaneously, providing a comprehensive workout.


Q: How long should I perform the Modified Push-Up Test?
A: The test lasts for 40 seconds. Try to complete as many correct push-ups as possible within that timeframe.

Q: Can I do the Modified Push-Up Test at home?
A: Absolutely! This test requires minimal equipment and can be done in the comfort of your own home.

Q: Is the Modified Push-Up Test suitable for beginners?
A: Yes, the test is suitable for people of all fitness abilities. You can tailor the intensity to match your fitness level.


The Modified Push-Up Test is a valuable tool to assess your upper body strength endurance and trunk stability. By incorporating this exercise into your fitness routine, you can track your progress, set goals, and improve your overall fitness level. Remember to perform the test correctly and follow the guidelines to get accurate results.

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For more fitness tips and exercises, visit Auralpressure. Get ready to push yourself to new limits with the Modified Push-Up Test!