💪 How Much Weight Are You Lifting in a Push-Up?

At Manchester Outdoor Fitness, push-ups are one of our staple bodyweight movements. But here’s a question you might not have thought about: how much weight are you actually lifting in a push-up?

Turns out, it’s more than most people realise — and it depends on the variation you’re doing.

🔬 What the Science Says

Researchers (Ebben et al., 2011) investigated this exact question. They measured the ground reaction force — in other words, how much of your bodyweight you’re pushing during different push-up variations.

Here’s what they found 👇

📊 Push-Up Variations & How Much You Lift

• Hands Elevated on 60cm Box 👉 41% of your bodyweight

• Push-Up on Knees 👉 49% of your bodyweight

• Hands Elevated on 30cm Box 👉 55% of your bodyweight

• Regular Push-Up 👉 64% of your bodyweight

• Feet Elevated on 30cm Box 👉 70% of your bodyweight

• Feet Elevated on 60cm Box 👉 74% of your bodyweight

🏋️ What That Means in Real Terms

If you weigh 60kg and perform push ups on your knees, you’re lifting around 29kg. If you weigh 70kg and perform a regular push-up, you’re lifting around 45kg.
If you weigh 85kg and perform a decline push-up with feet elevated 60cm, you’re lifting 63kg per rep.

So yes — push-ups are basically bench press without the bar!

🔥 Why This Matters for Your Training

Understanding the load you’re moving helps you:
✅ See push-ups as a serious strength exercise (not “just a warm-up”)
✅ Track progress — switching variations changes the intensity
✅ Choose the right version for your level (knee push-ups ≈ lighter, decline push-ups ≈ heavier)
✅ Push yourself safely with scalable options

👊 The Bottom Line

Push-ups are one of the most effective full-body movements we do at Manchester Outdoor Fitness. Whether you’re starting on your knees or cranking out decline push-ups, remember: you’re lifting real weight, building real strength, and progressing every session.

👉 Next time you drop for push-ups, think of it as loading the bar — your body is the weight!

🤓 Push-Up Calculator

I’ve created a handy Push-Up Calculator that allows you to easily work out how much weight you're lifting during different push-up variations. By selecting your bodyweight, preferred push-up style, and switching between KG and LBS, you can instantly see the exact load being lifted. It’s designed to be simple, fast, and mobile-friendly, helping you track progress and better understand the demands of each variation. Try it here💪🏻

👉 Come and join us — it’s never too late to begin your own journey.

Join us today at www.manchesteroutdoorfitness.co.uk

Your first session is free — come see what you’re capable of.