Calculating the weight lifted during a push-up isn’t as straightforward as using a barbell, but it’s a valuable metric for understanding your strength and progress. Push-ups primarily work your chest, shoulders, and triceps, and the weight you’re lifting is a percentage of your body weight. Here are five practical methods to estimate the weight you’re pushing during this bodyweight exercise.
1. Use the Standard Body Weight Formula
The simplest way to calculate push-up weight is to use a percentage of your body weight, as your feet remain on the ground, reducing the effective weight lifted.
Formula:
Effective Push-Up Weight = Body Weight × 0.67
Why 67%?
Research from the Journal of Strength and Conditioning Research suggests that during a standard push-up, you lift approximately 67% of your body weight (compared to a 100% bench press).
Example:
If you weigh 180 lbs, your push-up weight is:
180 lbs × 0.67 = 120.6 lbs
2. Adjust for Elevated Feet (Decline Push-Ups)
Elevating your feet increases the difficulty and the weight lifted. The higher your feet, the greater the percentage of your body weight you’re pushing.
Percentage Adjustments:
- Feet elevated 6 inches: ~70% of body weight
- Feet elevated 12 inches: ~75% of body weight
- Feet elevated 24 inches: ~80% of body weight
Example:
For a 180-lb individual with feet elevated 12 inches:
180 lbs × 0.75 = 135 lbs
3. Calculate Weight for Incline Push-Ups
Incline push-ups (feet on the ground, hands elevated) reduce the weight lifted. The higher your hands, the less weight you’re pushing.
Percentage Adjustments:
- Hands elevated 6 inches: ~60% of body weight
- Hands elevated 12 inches: ~55% of body weight
- Hands elevated 24 inches: ~50% of body weight
Example:
For a 180-lb individual with hands elevated 12 inches:
180 lbs × 0.55 = 99 lbs
4. Use a Push-Up Calculator App
Several fitness apps and online calculators simplify this process. These tools often factor in body weight, push-up variation, and even rep count to estimate the weight lifted.
Popular Options:
- StrongLifts 5×5
- JEFIT
- Online calculators like those from ExRx.net
How to Use:
Input your body weight and the type of push-up (standard, incline, decline), and the app will calculate the effective weight.
5. Measure with a Weighted Vest or Backpack
For a direct measurement, add weight to your body using a weighted vest or backpack filled with books or weights. This method simulates a loaded push-up and allows you to calculate the total weight lifted.
Formula:
Total Weight Lifted = (Body Weight + Added Weight) × 0.67
Example:
If you weigh 180 lbs and add a 20-lb vest:
(180 lbs + 20 lbs) × 0.67 = 136.9 lbs
Are push-ups as effective as bench presses for building strength?
+Push-ups and bench presses target similar muscle groups but differ in mechanics. Push-ups engage core and stabilizer muscles more, while bench presses allow for heavier loads. Both are effective, but bench presses offer more progressive overload options.
How can I increase the weight lifted during push-ups?
+Increase the weight by using a weighted vest, elevating your feet, or performing one-arm push-ups. Gradually progress to avoid injury.
Does body weight affect push-up difficulty?
+Yes, higher body weight increases the effective weight lifted during push-ups, making them more challenging. Conversely, lighter individuals may find push-ups easier.
Can I calculate push-up weight without knowing my body weight?
+No, body weight is essential for calculating push-up weight. Use a scale or estimate your weight for accurate results.
How do push-ups compare to other bodyweight exercises in terms of weight lifted?
+Push-ups typically involve lifting ~67% of body weight, while exercises like pull-ups require lifting ~100% of body weight. Squats and lunges lift less, as they distribute weight across multiple joints.
By understanding the weight you’re lifting during push-ups, you can better design your workouts, track progress, and compare your strength across different exercises. Whether you’re a beginner or an advanced athlete, these methods provide valuable insights into your bodyweight training.
