what two exercises could be used to increase your ability to perform push-ups in a fitness evaluation?

Two of the best exercises to increase your ability to perform push-ups for a fitness evaluation are incline push-ups and the plank.

Quick Scoop

Improving push-ups mostly comes down to getting stronger in the same movement pattern and building a solid core. Using easier push-up variations plus core stability work lets you progress safely while keeping good form, which is exactly what most fitness tests require.

Exercise 1: Incline Push-Ups

Incline push-ups are regular push-ups with your hands on a bench, box, bar, or sturdy table so you press a smaller percentage of your body weight. This makes the movement easier but keeps the same chest, shoulder, and triceps pattern you need for full push-ups in a test.

• Place your hands on a stable elevated surface, slightly wider than shoulder width.
• Keep your body in a straight line from head to heels, lower your chest toward the edge, then push back up under control.
• Gradually lower the height over time (bench → step → floor) to build strength toward full push-ups.

Exercise 2: Plank Holds

The plank builds the core stability that keeps your body straight during push- ups so your hips do not sag or pike. A stronger core lets you transfer force from your upper body more efficiently, which usually translates into more clean reps on a fitness evaluation.

• Start on forearms and toes, elbows under shoulders.
• Squeeze your glutes and brace your abs so your body forms a straight line.
• Hold for quality time (e.g., 20–40 seconds), rest, and repeat for a few sets.

Simple Practice Plan

A straightforward way to use these before a test is to alternate them in short sessions 3–4 times per week.

1. Incline push-ups: 3 sets of 8–12 reps with good form.
2. Plank: 3 sets of 20–40 seconds.
3. Every 1–2 weeks, lower the incline height or add a few reps as it gets easier.

Mini tip: Practicing a few sets of regular push-ups once or twice a week alongside these two exercises helps your body get used to the exact test movement and pacing.

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Learn what two exercises could be used to increase your ability to perform push-ups in a fitness evaluation, plus a simple weekly plan to build strength and core stability.

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