Odin LogoOdin
Free Tool

Push-Up Level Test

Enter your current push-up variation and clean rep max to find your exact level, a 3-session starter plan, and your next progression — free, no signup.

Download on the App Store

Select whether you felt pain to continue.

Technique or Safety Notes

Reps only count toward your level if they meet the technique standard for that variation. Here's the standard for every rung on the ladder:

  • Wall Push-Up: Body forms a straight line from head to heels, chest lightly taps the wall, elbows track back at roughly 45 degrees.
  • Incline Push-Up: Full lockout at the top, chest lightly touches the elevated surface, hips stay level without sagging.
  • Knee Push-Up: Straight line from head to knees, chest touches the floor, elbows track at roughly 45 degrees.
  • Standard Push-Up: Straight line from head to heels, chest touches the floor, full elbow lockout at the top of every rep.
  • Decline Push-Up: Feet on a stable elevated surface, hips stay level with the shoulders, chest touches the floor each rep.
  • Diamond Push-Up: Hands together under the sternum forming a diamond, elbows stay close to the ribs, chest touches the hands.
  • Archer Push-Up: One arm stays straight and slides out to the side while the bent arm lowers the chest to that hand.
  • One-Arm Push-Up: Feet set wide for balance, chest touches the floor, hips stay square without rotating toward the working arm.

Every rep should stay pain-free through the full range of motion — stop a set the moment form breaks down rather than grinding out extra reps. If you feel sharp or joint pain at any variation, stop testing and see the pain guidance above instead of pushing through it.

Diamond Push-Up, Archer Push-Up, One-Arm Push-Up load the wrists in a narrower, more fixed position than a standard push-up — warm up with 30-60 seconds of wrist circles and stretches beforehand, and back off immediately if you feel wrist pain rather than pushing through it.

How This Recommendation Is Calculated

Every result is based on three inputs: the push-up variation you selected, your clean rep band, and whether you reported pain. Reps under 5 trigger a regression to an easier variation, 5-19 reps keep you at your current variation for another training block, and 20 or more reps trigger a progression to the next rung on the 8-level ladder. Pain overrides all scoring and returns a caution message instead of a level, regardless of rep count.

Why Test By Variation Instead of Age or Sex?

Generic push-up standards compare you to a demographic average, which tells you how you stack up but not what to do next. This tool scores your clean rep max against your own current variation on an 8-level ladder, from wall push-ups to one-arm push-ups, so the result is a training decision — regress, retain, or progress — not a comparison.

Hitting the technique standard matters more than the number itself — chasing reps before your form is solid just teaches your body a shortcut instead of building real strength. The 5/20-rep thresholds this tool uses follow the same progressive overload principle that drives every bodyweight strength gain: build clean volume at a given difficulty before adding more.

Methodology, Sources & Limitations

The thresholds behind this tool (described above) are a general calisthenics-coaching heuristic — not a validated or peer-reviewed diagnostic instrument. They're grounded in the same progressive overload research referenced throughout Odin's training content.

  • Scoring is self-reported and depends on honest, technique-checked reps.
  • This tool doesn't replace an in-person coach or a medical assessment.
  • Reported pain always overrides scoring, regardless of your rep count.
  • The 14-day retest cadence is a practical default, not clinical guidance.

Related Content

Free Workout Generator

Turn today's push-up session into a full no-equipment circuit.

Push-Up Progression: Beginner to Advanced

The full guide behind every variation on this ladder.

Weekly Bodyweight Training Planner

Slot your push-up result into a full weekly split.

Frequently Asked Questions

How do I know what push-up level I'm at?
Pick the hardest push-up variation you can currently perform with full range of motion, then test your maximum clean reps for that variation. This tool compares your rep count against working thresholds (under 5, 5-19, and 20+) to tell you whether to regress, retain, or progress to the next variation on the ladder.
What counts as a technically clean push-up rep?
A clean rep means full range of motion at the specific variation you're testing — for a standard push-up, that's a straight line from head to heels with your chest touching the floor and a full elbow lockout at the top. Reps that stop short of depth or break body-line don't count toward your score, which is why each result shows the exact technique standard for your recommended variation.
How many push-ups should a beginner be able to do?
There's no single number — it depends on which variation you're doing. A true beginner might start with 5-8 clean incline or knee push-ups, while someone who has been training for a few months might hit 15-20 standard push-ups. This tool sidesteps the demographic comparisons often used for push-up standards and instead scores you against your own variation.
When should I move to a harder push-up variation?
The general guideline this tool uses is 20 or more technically clean reps at your current variation before progressing. Moving up before you hit that threshold usually means sacrificing range of motion or body-line to grind out reps, which slows progress rather than speeding it up.
What should I do if a push-up hurts my wrist or shoulder?
Stop testing for reps and back off the movement rather than pushing through the pain. Try an elevated hand position like an incline or wall push-up within a pain-free range, and if discomfort persists across a few sessions, check in with a physical therapist before continuing to load the joint.
How often should I retest my push-up level?
Every two weeks is a practical cadence for most people — long enough to see real strength adaptation from three weekly sessions, short enough to catch a plateau early. This tool automatically calculates a retest date 14 days out from today whenever you run the check.
Do I need any equipment for these push-up progressions?
No. Every variation on this ladder, from wall push-ups through one-arm push-ups, uses only your bodyweight and a wall, floor, or sturdy elevated surface like a bench or step.
What's the difference between a diamond push-up and an archer push-up?
A diamond push-up narrows your hand position under your sternum to emphasize the triceps, while an archer push-up keeps a wide hand position and shifts your weight side to side, straightening one arm as the other does the work. Archer push-ups are the harder of the two and sit later on the progression ladder toward a one-arm push-up.
How is this different from official push-up test standards, like the military or ACSM test?
Official tests (military fitness tests, ACSM norms) score a fixed standard push-up against age and sex brackets to produce a percentile ranking. This tool skips the demographic comparison entirely and scores your clean rep max against your own current variation instead, so the result is a training decision — regress, retain, or progress — rather than a ranking against a population average.

Want Your Whole Week Planned Out?

Odin turns your push-up level into a full structured program — tracking every session, scaling difficulty as you improve, and telling you exactly when to retest.

Download on the App Store

No equipment required · Progressive difficulty as you improve · Works anywhere