PUSH-UP PROGRESS TRACKER
Track your push-up capacity across wall, bench, knee, and floor variations. Correlate upper-body pressing strength with cardiovascular longevity.
Full floor (64% load)
11–20 floor reps
Intermediate benchmark
64% risk reduction vs <10
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Frequently Asked Questions
Why are push-ups an important health metric for adults 45+?
A landmark JAMA study (Yang et al. 2019) found that push-up capacity was more strongly associated with reduced cardiovascular disease incidence than treadmill endurance.
How do the regression variations compare to standard floor push-ups?
Wall push-ups load approximately 35% of body weight, bench/countertop incline loads 45–55%, knee push-ups load ~54%, and full floor push-ups load ~64% of body weight.
How can beginners build up to floor push-ups safely?
Master 20 controlled wall push-ups, then advance to countertop height, then bench height, before moving to the floor. This protects shoulder rotator cuff tendons.
Apply Your Strength Numbers With Coach Sharm, MSc
One-rep max estimates and barbell loading formulas establish your baseline — progressive overload coaching builds the physique. Explore our Bugis private studio programs: