Pushups are still one of the most honest ways to test your strength at any age. After 50, they show how well your upper body, core, and shoulder stability still work together. When someone can do strong, controlled reps, it shows me that their pressing strength and muscular endurance are very good. Not many bodyweight exercises give you this much feedback this quickly.
In my coaching programs, the pushup is often used as a benchmark movement because it shows how strong you really are in real life. It works your chest, shoulders, triceps, and core without needing any special equipment or a lot of time to set up. I’ve seen a lot of clients get back to being able to do amazing things with their upper bodies just by practicing and getting better at this one movement. And if you’re not quite there yet, a little change to a push-up never hurt.
You’ll learn how to do a technically correct pushup, how your rep count compares to common age-based standards, and what to work on if you want to move up to the top tier. This is the test to take if you want to see how strong your upper body is.
How to Do a Top-Tier Pushup
Before you try to get more reps, make sure your technique is solid. Pushups that are done correctly build real strength and protect your shoulders, but rushed reps often cause problems and slow down progress. I always tell my clients that every inch of the rep should look the same from start to finish. Take charge of the position, control the lowering phase, and press with purpose.
How to do a pushup perfectly
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- For stability, put your hands a little wider than shoulder width and spread your fingers.
- Put your legs behind you and make a straight line from your head to your heels.
- To keep your hips from sagging, tighten your core and squeeze your glutes.
- With your elbows bent at a 30- to 45-degree angle, lower your chest toward the floor slowly.
- Stop when your chest is just above the floor and you are still in queue.
- To get back to the starting position, press down hard with your palms.
Pushup Strength Rankings After 50
The number of pushups you can do quickly shows how strong and fit your upper body is. These ranges are based on doing full-range push-ups with perfect form and no breaks in the middle of the set.
Pushup Score Rankings for Adults 50 and Older
- Top Tier: 35 or more pushups in a row
- Above average: 25 to 34 push-ups
- Average: 15 to 24 push-ups
- Below average: 8 to 14 pushups
- Needs to Get Better: Not more than 8 pushups
If you land in the top tier range, you’re way ahead of most people your age. If your number is lower right now, you still have a lot of room to grow with focused training.
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Best Ways to Get Stronger at Pushups
To get better at pushups, you need to practice them regularly and do smart strength training. When they train with structure, many adults over 50 still have a lot of untapped potential in their upper bodies. When my clients focus on quality, volume, and recovery, I often see them add meaningful reps.
When you train just before you get tired and do the movement a lot, you make progress faster. Be patient and keep getting small wins every week.
- Do pushups two to three times a week. Doing them often makes you stronger and more durable.
- Incline pushups are a great way to build volume: When you raise your hands on a bench or box, you can do more quality reps while your strength grows.
- Make your pressing muscles stronger: Add dumbbell presses, chest presses, and overhead work.
- Planks, dead bugs, and Pallof presses help you build core tension, which makes push-ups easier to do.
- Slow down the lowering phase: A two- to three-second drop increases time under tension and builds strength more quickly.
- Stop one to two reps before you fail. Training close to failure helps you recover faster and make steady progress.
- Retest every four to six weeks. Testing yourself regularly keeps you motivated and shows clear progress.
If you stick with these tips, you can get your pushup total into the top tier faster than most people think.
