Push Ups Protocols

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Component of fitness assessed: Strength (upper body) and core strength.

The push up test provides an indication of upper body and core abdominal strength.

Prior to undertaking this test a member of the Health Promotion Unit will explain the test protocol and provide a demonstration to the group of Applicants. You will then be placed into groups according to your allocated bib number.

Protocol

  1. Applicants will be asked to lie flat on their stomach with legs straight and feet no further than 30 cm apart. The hands are positioned comfortably apart generally under the shoulders. Hands and feet are to be on the same level. After the command ‘ready’ is given, the arms are fully extended so that the body is off the ground and supported by the hands and feet. The body is held in a generally straight line from shoulders to the ankles. This is the position taken for the start of the test and is also referred to as the ‘up’ position.
  2. The body is lowered to a position where the upper arms are parallel to the ground. The body may be lowered further, but may not rest on the ground. This is referred to as the ‘down’ position.
  3. Your body must remain rigid in a generally straight line and move as a unit while performing each repetition
  4. Hands are not to be moved towards or away from the feet
  5. Repetitions will not count if the body is not lowered to the ‘down’ position or not raised to the ‘up’ position
  6. The test finishes when you (a) complete the required number of repetitions, (b) you rest on the ground, sag in the middle, or raise your hands or feet from the ground, or (c) the test is stopped by a member of the Health Promotion Unit
  7. Applicants will be given one attempt only

Score Requirement

All applicants must complete 5 successive push-ups.

Kind regards,

Russell Kempster
Russell Kempster
Founder and Head Trainer, Prime Motion Training

About the Author

Russell Kempster

Russell Kempster

Russ spent 12 years as a police officer with Victoria Police. The last four years of that time was spent at the Victoria Police Academy as an instructor, where he taught everything from fitness to firearms. He has trained police applicants, as well as recruits undergoing their initial training, experienced serving police officers and was even called on by Victoria Police to help train other would-be police academy instructors.

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