About the Seated Push-Up Test

The Seated Push-Up Test is part of the Brockport fitness testing battery in which participants are required to extend their arms and raise their body out of a chair, and hold this position for up to 20 seconds. This test protocol is summarized from The Brockport Physical Fitness Test Manual (Winnick & Short, 2014). For more details please see the official Brockport manual.

This assessment is particularly valuable for wheelchair athletes, adaptive sports participants, and anyone looking to measure upper body pushing strength and muscular endurance. The test requires minimal equipment and can be performed in various settings including gyms, rehabilitation facilities, and home environments.

How to Use This Calculator

Follow these simple steps to calculate and interpret your Seated Push-Up Test results:

  1. Perform the Test - Position yourself in a wheelchair, chair with armrests, or use push-up blocks. Extend your arms fully to lift your body off the seat and hold for as long as possible (up to 20 seconds for standard protocol, or longer for extended assessment).
  2. Enter Your Hold Time - Record the number of seconds you maintained the elevated position with fully extended arms.
  3. Get Your Results - Click "Calculate Results" to receive your performance classification, percentile ranking, and personalized training recommendations.

Test Purpose and Protocol

Test Purpose: To measure upper body strength and endurance, specifically targeting the triceps, shoulders, and core stabilization muscles.

Equipment Required: A wheelchair, chair with armrests, or push-up blocks; a stopwatch for timing; recording sheets and pen.

Pre-Test Preparation: Explain the test procedures to the participant and demonstrate 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 an appropriate warm-up. See more details of pre-test procedures.

Procedure: Participants start by placing their hands on the handles of push-up blocks, the arms of a chair, or on the armrests (or wheels if there is no armrest) of a wheelchair. When ready, they fully extend their elbows (straighten the arms) to lift the body off the supporting surface. Participants maintain that position for as long as possible (up to a maximum of 20 seconds).

Scoring: Record the length of time the correct position was held, to the nearest second. The maximum score in the standard Brockport protocol is 20 seconds, though this calculator allows extended timing for adult and athletic populations.

Understanding Your Results

Your Seated Push-Up Test results provide valuable insight into your upper body strength endurance. Here's how to interpret your performance:

Excellent (18-20 seconds)

Outstanding upper body strength and endurance. You demonstrate elite-level pushing strength suitable for advanced athletic activities.

Good (13-17 seconds)

Above-average performance indicating solid upper body conditioning. Continue current training with progressive challenges.

Moderate (7-12 seconds)

Average strength levels with room for improvement. Focus on triceps strengthening and isometric hold progressions.

Needs Improvement (0-6 seconds)

Below-average results suggesting a need for targeted strength training. Begin with assisted exercises and shorter holds.

Sport-Specific Applications

The Seated Push-Up Test has applications across various athletic disciplines and populations:

Wheelchair Sports

For wheelchair basketball, rugby, and tennis athletes, upper body pushing strength is essential for propulsion, shooting, and defensive movements. Elite wheelchair athletes typically achieve maximum hold times with ease and often train with extended protocols beyond 20 seconds.

Adaptive Sports

Athletes in adaptive sports programs use this test to track progress in rehabilitation and training programs. The seated position makes it accessible for individuals with lower limb impairments while still challenging upper body musculature.

Gymnastics and Calisthenics

This test correlates with support hold capabilities required for parallel bars, rings, and floor exercises. Gymnasts use extended versions of this test (30+ seconds) as part of their conditioning assessment.

General Fitness

For the general population, this test provides a safe, accessible way to measure upper body strength without requiring floor-based exercises that may be challenging for some individuals.

How to Improve Your Score

Improving your Seated Push-Up Test performance requires a combination of strength training and progressive overload. Here are evidence-based strategies:

Triceps Strengthening

  • Chair Dips: Start with partial range of motion and progress to full dips
  • Resistance Band Extensions: Perform 3 sets of 12-15 repetitions
  • Diamond Push-Ups: On knees or against wall for beginners

Isometric Training

  • Timed Holds: Practice holding the raised position for increasing durations
  • Wall Holds: Push against a wall in various positions to build strength
  • Plank Progressions: Build core stability that supports the hold position

Progressive Overload

  • Start with your current maximum hold time
  • Add 1-2 seconds per week
  • Perform 3-4 practice sessions per week
  • Allow adequate recovery between sessions

Frequently Asked Questions

What is the Seated Push-Up Test?

The Seated Push-Up Test is part of the Brockport Physical Fitness Test battery where participants extend their arms to lift their body from a seated position and hold for up to 20 seconds. It measures upper body strength and endurance, particularly for individuals with disabilities.

What equipment do I need for the test?

You need a wheelchair with armrests, a chair with stable armrests, or push-up blocks. You'll also need a stopwatch for timing and recording sheets to document results. The surface should be stable and secure.

What is a good score on the Seated Push-Up Test?

The maximum standard score is 20 seconds. Holding the position for 15-20 seconds indicates excellent upper body strength. Times of 10-14 seconds show good strength, while 5-9 seconds suggests moderate strength that would benefit from targeted training.

Who should use this test?

This test is designed for the Brockport testing protocols for children with disabilities, but it's suitable for all children and adults. Wheelchair athletes, adaptive sports participants, and anyone seeking a seated upper body strength assessment can benefit from this test.

How often should I test?

For training purposes, test every 4-6 weeks to track progress. More frequent testing (weekly) can be used during intensive training periods, but allow adequate recovery between maximum effort attempts.

Can I use this test with extended time limits?

Yes, while the standard Brockport protocol caps at 20 seconds, this calculator supports extended timing for adult athletes and advanced populations. Extended protocols are useful for tracking progress beyond the standard maximum.

References

  1. Winnick, J. P. & Short, F.X. (2014). The Brockport Physical Fitness Test Manual. 2nd Ed. Champaign, IL: Human Kinetics.
  2. Winnick, J. P. & Short, F.X. (1999). "The Brockport Physical Fitness Test." Journal of Physical Education, Recreation & Dance.
  3. National Consortium for Physical Education for Individuals with Disabilities. (2020). Adapted Physical Education National Standards.
  4. American College of Sports Medicine. (2022). ACSM's Guidelines for Exercise Testing and Prescription. 11th Ed.
  5. Yildirim, N. U., et al. (2010). "Physical fitness levels of individuals with intellectual disability." Journal of Back and Musculoskeletal Rehabilitation.