Push Up Weight Calculator

The push up weight calculator helps understand the equivalent weight being lifted during push-ups, making it easier to compare bodyweight exercise with bench press.

If you weigh 180 pounds, you’re not actually lifting your entire body weight during a push-up – the calculator helps determine the precise percentage and weight being managed.

Push Up Weight Calculator

Body Weight	Push-up Type	Percentage	Effective Weight
120 lbs	Standard	64%	76.8 lbs
120 lbs	Decline	70%	84 lbs
120 lbs	Incline	55%	66 lbs
120 lbs	Knee	49%	58.8 lbs
150 lbs	Standard	64%	96 lbs
150 lbs	Decline	70%	105 lbs
150 lbs	Incline	55%	82.5 lbs
150 lbs	Knee	49%	73.5 lbs
175 lbs	Standard	64%	112 lbs
175 lbs	Decline	70%	122.5 lbs
175 lbs	Incline	55%	96.25 lbs
175 lbs	Knee	49%	85.75 lbs
200 lbs	Standard	64%	128 lbs
200 lbs	Decline	70%	140 lbs
200 lbs	Incline	55%	110 lbs
200 lbs	Knee	49%	98 lbs
225 lbs	Standard	64%	144 lbs
225 lbs	Decline	70%	157.5 lbs
225 lbs	Incline	55%	123.75 lbs
225 lbs	Knee	49%	110.25 lbs
250 lbs	Standard	64%	160 lbs
250 lbs	Decline	70%	175 lbs
250 lbs	Incline	55%	137.5 lbs
250 lbs	Knee	49%	122.5 lbs
275 lbs	Standard	64%	176 lbs
275 lbs	Decline	70%	192.5 lbs
275 lbs	Incline	55%	151.25 lbs
275 lbs	Knee	49%	134.75 lbs

Push Up Weight Calculation Formula

The formula for calculating push-up weight is:

Push-up Weight = Body Weight × (X% of body weight)

Where X% typically ranges between 60-75% of your body weight, depending on various factors.

If you weigh 175 pounds and are performing standard push-ups with proper form:

Push-up Weight = 175 lbs × 64%
Push-up Weight = 112 pounds

How to Calculate the Weight of a Push-up?

To accurately calculate push-up weight, follow these steps:

• Measure your body weight precisely.
• Determine the push-up variation you’re performing.
• Apply the appropriate percentage based on form:
  • Standard push-ups: ~64% of body weight
  • Decline push-ups: ~70% of body weight
  • Incline push-ups: ~55% of body weight

For a 200-pound person doing standard push-ups:

Push-up Weight = 200 lbs × 64%
Push-up Weight = 128 pounds of resistance

How Much Weight is a Push-up?

Research indicates that during a standard push-up, you’re typically lifting between 60-75% of your total body weight.

• Body type and composition
• Push-up variation
• Form and technique
• Fatigue level

A person weighing 150 pounds performing perfect-form push-ups is typically working with:

Minimum resistance: 150 lbs × 60% = 90 pounds
Maximum resistance: 150 lbs × 75% = 112.5 pounds

Your body weight: 80.0 kg

• Weight supported during push-up: 51.2 kg
• Percentage of body weight: 64%

Sample variations:

• Knee push-ups: 39.2 kg (49% of body weight)
• Decline push-ups: 59.2 kg (74% of body weight)
• Pike push-ups: 56.0 kg (70% of body weight)

Push-up Weight Percentage

The percentage of body weight supported during push-ups varies by position:

• Standard push-ups: 64%
• Decline push-ups: 70%
• Incline push-ups: 55%
• Knee push-ups: 49%

Example for a 165-pound individual:

Standard: 165 × 64% = 105.6 pounds
Decline: 165 × 70% = 115.5 pounds
Incline: 165 × 55% = 90.75 pounds

How much weight is a push up compared to bench press?

When comparing push-ups to bench press, research suggests that standard push-ups typically equate to about 64% of your body weight. Therefore, to find the bench press equivalent:

• Calculate push-up weight (body weight × 64%)
• Consider that you can typically bench press 20-30% more than your push-up weight

Example for a 180-pound person:

Push-up weight: 180 × 64% = 115.2 pounds
Estimated bench press: 115.2 × 1.25 = 144 pounds

How much can I bench if I can do 40 pushups?

For a 175-pound person doing 40 push-ups:

Estimated bench press = 175 × 40% = 70 pounds + base strength
Approximate total = 140-160 pounds

To estimate potential bench press weight from push-up capacity, use this guideline:

• Each push-up typically indicates about 1% of your body weight in bench press strength
• 40 push-ups suggests ability to bench press about 40% of body weight

How many pushups should a 200 pound man do?

For a 200-pound person, recommended push-up ranges vary by fitness level:

• Beginner: 10-15 push-ups per set
• Intermediate: 20-25 push-ups per set
• Advanced: 30+ push-ups per set

Daily target: 50-100 total push-ups spread across 3-4 sets

References

• American Council on Exercise (ACE): https://www.acefitness.org
• National Strength and Conditioning Association: https://www.nsca.com

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