NEW GFF RECORDS! More Here

Push Ups

The Top Resource For

Push Ups

Push-ups are one of the 4 core exercises of Global Fast Fit along with squats, plank leg lifts, and running.

Harvard University found that men who could perform 40 or more push ups had a 96% lower risk of cardiovascular events.

54% of adults cannot perform more than 10 consecutive push ups.

Approximately 7% of women possess upper body strength comparable to the average male.

Global Fast Fit Highlights

Anita - 5 - Kenya - 15 Consecutive Push Ups In GFF Routine

The youngest Global Fast Fit competitor, Anita started doing push ups at 4 years old and is already getting certified Global Fast Fit Scores.

Martin Turk - 78 - USA - 11 Consecutive Push Ups In post surgery

The oldest Global Fast Fit competitor, Martin has used a modified version of Global Fast Fit in his daily routine to improvement movement and functionality as a post surgery recovery user.

John F. Groom - 63 - USA - 72 Consecutive Push Ups

Founder and record holder for the 60+ age group, John has proven to be a top contender for max consecutive push ups.

How Do You Compare?

Primary Muscles:

Pectoralis major (chest muscles)

Triceps brachii (back of the arms)

Anterior deltoids (front of the shoulders)

3378

Most Push Ups in 1 Hour

The Guinness World Record for the most consecutive push-ups in one hour is held by Pop Laurentiu, who completed 3,378 push-ups on June 30, 2023 in London, UK.

Watch Here ➤

Pop Culture

Rocky Series: Sylvester Stallone’s Rocky training montages often feature push-ups, symbolizing grit and dedication. The one-arm push-ups in Rocky II became iconic.
G.I. Jane (1997): Demi Moore’s character, Jordan O’Neil, performs grueling push-ups as part of her Navy SEAL training, showcasing mental toughness and physical endurance.
Captain America: The First Avenger (2011): Chris Evans’ Steve Rogers is seen doing push-ups during military training, emphasizing his commitment even before becoming a super-soldier.

Other Push Up Benchmarks

Military fitness tests (Army, Navy, Marine Corps)

Cooper Institute Norms (1-Minute Push-Ups) Used in police/fire recruitment and fitness screening

Presidential Fitness Test (Retired but Popular in Schools)

Fitnesstesting.com Pushup Standards

Topendsports.com Pushup Standards

Strengthlevel.com Pushup Standards

Global Fast Fit Push Up Challenge | Battle for East Africa

Most Consecutive Push Ups | Uganda Vs. Kenya

The 2024 Battle for East Africa showcased some of the strongest athletes from Uganda and Kenya, uniting competitors in a high-energy test of endurance and strength. Participants went head-to-head for the prize pool, competing both individually and in dynamic teams of two, to prove who could achieve the most consecutive push-ups and claim regional bragging rights.

Male Winner

Newton Liataba

249 reps

Female Winner

Janet Kyalo

62 reps

Pairs Winner

Millicent Rotich / Simon Ndungu

205 reps

Kelvin Kairu

-GFF Ambassador and Nomad

GFF Standardized Push Up Format

Start in a plank position, while keeping your body straight from your shoulders to your ankles.
Lower yourself so your elbows make at least 90 degree angle.
Raise yourself to starting position (arms extended).
Repeat.

Training Methods

Whether you're new to fitness or a seasoned athlete, push-ups are one of the most effective and adaptable bodyweight exercises for building upper-body strength, core stability, and muscular endurance. The key to progress lies in using the right training methods for your current ability level. With proper form, consistency, and progression strategies, anyone can improve their push-up performance—regardless of age or experience.

BEGINNER

Start with incline push-ups (e.g., hands on a bench or wall) to reduce load and focus on mastering form. Perform 2–3 sets of 8–12 reps, resting 60–90 seconds between sets. Gradually lower the incline as strength improves.

Watch

INTERMEDIATE

Progress to standard floor push-ups and introduce variations like tempo push-ups (slower lowering phase) or knee-to-elbow push-ups. Aim for 3–4 sets of 12–20 reps or try EMOM (every minute on the minute) routines for volume and endurance.

Watch

ELITE

Incorporate advanced variations such as archer push-ups, clap push-ups, or weighted push-ups. Use structured training like pyramid sets, supersets, or explosive intervals to target strength, power, and muscular endurance.

Watch

60+

Focus on joint-friendly versions like wall or incline push-ups, emphasizing controlled movement and core engagement. Use 2–3 sets of 6–10 reps, progressing as tolerated, and integrate push-ups into a full-body functional fitness routine to maintain strength and independence.

Watch

"One thing we've learned from training and testing around the world is that women are really challenged with upper body strength, and most can't do any pushups. This is simply because they don't focus on this area in training; they will improve rapidly if they start by doing modified or incline pushups and gradually build up to standard pushups."

— John F. Groom, Founder, Global Fast Fit.

Common Types of Push Ups

Studies

The Effects of Push Ups on injury recovery.

The push-up plus exercise is commonly used in shoulder rehabilitation because it effectively activates the serratus anterior, improving scapular motion and stability. This is especially helpful for individuals with shoulder dysfunctions, impingement symptoms, or scapular winging. By increasing serratus anterior activation, the exercise helps correct abnormal scapular positioning and reduces pain.

Push ups and functional fitness in 30-60 year olds.

Cardiovascular disease (CVD) remains the leading cause of mortality worldwide. Robust evidence indicates an association of increased physical fitness with a lower risk of CVD events and improved longevity; however, few have studied simple, low-cost measures of functional status.

Self-Efficacy & Push-Up Performance

This study explored the link between self-efficacy and muscular endurance by measuring how gym members' confidence in their ability to perform push-ups related to their actual performance. Among 70 male participants aged 18–25, those with higher self-efficacy scores completed significantly more push-ups in one minute. The results suggest that task-specific self-efficacy is a strong predictor of performance and can help gym trainers better motivate both new and infrequent members, potentially improving program adherence.

Login to Comment