How to Calculate Push Up Resistance
Resistance training is used to develop muscle tone and strength. It entails stressing your muscles by demanding they perform their movements while working against an opposing force. In the case of a push-up, your chest, arm and shoulder muscles have to work against the force of gravity and your own body weight to execute the movement of lifting your body off the ground. The amount of resistance involved in a push-up varies depending upon your personal body weight and the form of push-up you are doing.
Instructions
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Weighing Your Push Up
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1
Place a bathroom under each of your palms as you perform your push-up. Make certain your palm is positioned in the center of the scale and not hugging any of the edges.
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2
Make a mental note of the reading on each scale. If you're executing your push up properly the numbers on each scale should be the same.
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3
Add the two readings together to determine your push-up resistance.
Calculating the Resistance of a Traditional Push-up Using a Formula
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Refer to the Proper Push-up Form in the Resources section to learn the proper method of executing a traditional push-up. This is important because if the form of your push-up is different from the form of the traditional push-up, it will change the distribution of your body weight and consequently changes the amount of your resistance. This formula estimation applies only to the traditional push-up form.
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5
Weigh yourself to get your current body weight.
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Multiply your weight in pounds by .6. The result is the approximate amount of weight you are pressing against when you perform a traditional push-up.
Calculating the Resistance of a Modified Push-up Using a Formula
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Refer to the Proper Push-up Form in the Resource section to learn the proper method of executing the modified knee push-up. This is important because if the form of your push-up is different from the form of the modified knee push-up, it will change the distribution of your body weight and consequently changes the amount of your resistance. This formula estimation applies only to the modified knee push-up form.
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Weigh yourself to get your current body weight.
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9
Multiply your weight in pounds by .35. The result is the approximate amount of weight you are pressing against when you perform a modified push-up.
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1
Tips & Warnings
You can also add resistance to your traditional push-up by using a resistance band. Drape the band around your upper back. Secure the ends of the band under the palms of your hands. The tighter you pull and secure the band around your back, the more resistance you add to your traditional push-up.
Resistance is also added by elevating your feet. Perform your push-ups with your toes perched on a chair, a wall or a fitness ball if you want the added challenge of maintaining your balance while executing your push up.
