Weighted Push-Ups (standard) vs Weighted Wide Grip Pull Up
Compare your weighted push-up and weighted wide grip pull up against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: added weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, keep a straight line from shoulders to heels, lower the sternum to roughly two to three inches from the floor. For the second exercise, pull from dead hang until the chin clears the bar or specified top standard is met. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Weighted Push-Ups vs Weighted Wide Grip Pull Up Strength Standards
Use these tables to compare the estimated one-rep max required for the weighted push-up and weighted wide grip pull up to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Weighted Push-Ups / Weighted Wide Grip Pull Up, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Weighted Push-Ups vs Weighted Wide Grip Pull Up Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Weighted Push-Ups | 24 lb10.9 kg | 36 lb16.3 kg | 54 lb24.5 kg | 72 lb32.6 kg |
| Weighted Wide Grip Pull Up | 7 lb3.3 kg | 19 lb8.7 kg | 36 lb16.3 kg | 58 lb26.1 kg | |
| 130 lb59 kg | Weighted Push-Ups | 26 lb11.8 kg | 39 lb17.7 kg | 59 lb26.6 kg | 78 lb35.4 kg |
| Weighted Wide Grip Pull Up | 8 lb3.5 kg | 21 lb9.4 kg | 39 lb17.7 kg | 62 lb28.3 kg | |
| 140 lb63.5 kg | Weighted Push-Ups | 28 lb12.7 kg | 42 lb19.1 kg | 63 lb28.6 kg | 84 lb38.1 kg |
| Weighted Wide Grip Pull Up | 8 lb3.8 kg | 22 lb10.2 kg | 42 lb19.1 kg | 67 lb30.5 kg | |
| 150 lb68 kg | Weighted Push-Ups | 30 lb13.6 kg | 45 lb20.4 kg | 67 lb30.6 kg | 90 lb40.8 kg |
| Weighted Wide Grip Pull Up | 9 lb4.1 kg | 24 lb10.9 kg | 45 lb20.4 kg | 72 lb32.6 kg | |
| 160 lb72.6 kg | Weighted Push-Ups | 32 lb14.5 kg | 48 lb21.8 kg | 72 lb32.7 kg | 96 lb43.6 kg |
| Weighted Wide Grip Pull Up | 10 lb4.4 kg | 26 lb11.6 kg | 48 lb21.8 kg | 77 lb34.8 kg | |
| 170 lb77.1 kg | Weighted Push-Ups | 34 lb15.4 kg | 51 lb23.1 kg | 76 lb34.7 kg | 102 lb46.3 kg |
| Weighted Wide Grip Pull Up | 10 lb4.6 kg | 27 lb12.3 kg | 51 lb23.1 kg | 82 lb37 kg | |
| 180 lb81.6 kg | Weighted Push-Ups | 36 lb16.3 kg | 54 lb24.5 kg | 81 lb36.7 kg | 108 lb49 kg |
| Weighted Wide Grip Pull Up | 11 lb4.9 kg | 29 lb13.1 kg | 54 lb24.5 kg | 86 lb39.2 kg | |
| 190 lb86.2 kg | Weighted Push-Ups | 38 lb17.2 kg | 57 lb25.9 kg | 86 lb38.8 kg | 114 lb51.7 kg |
| Weighted Wide Grip Pull Up | 11 lb5.2 kg | 30 lb13.8 kg | 57 lb25.9 kg | 91 lb41.4 kg | |
| 200 lb90.7 kg | Weighted Push-Ups | 40 lb18.1 kg | 60 lb27.2 kg | 90 lb40.8 kg | 120 lb54.4 kg |
| Weighted Wide Grip Pull Up | 12 lb5.4 kg | 32 lb14.5 kg | 60 lb27.2 kg | 96 lb43.5 kg | |
| 210 lb95.3 kg | Weighted Push-Ups | 42 lb19.1 kg | 63 lb28.6 kg | 95 lb42.9 kg | 126 lb57.2 kg |
| Weighted Wide Grip Pull Up | 13 lb5.7 kg | 34 lb15.2 kg | 63 lb28.6 kg | 101 lb45.7 kg | |
| 220 lb99.8 kg | Weighted Push-Ups | 44 lb20 kg | 66 lb29.9 kg | 99 lb44.9 kg | 132 lb59.9 kg |
| Weighted Wide Grip Pull Up | 13 lb6 kg | 35 lb16 kg | 66 lb29.9 kg | 106 lb47.9 kg | |
| 230 lb104.3 kg | Weighted Push-Ups | 46 lb20.9 kg | 69 lb31.3 kg | 103 lb46.9 kg | 138 lb62.6 kg |
| Weighted Wide Grip Pull Up | 14 lb6.3 kg | 37 lb16.7 kg | 69 lb31.3 kg | 110 lb50.1 kg | |
| 240 lb108.9 kg | Weighted Push-Ups | 48 lb21.8 kg | 72 lb32.7 kg | 108 lb49 kg | 144 lb65.3 kg |
| Weighted Wide Grip Pull Up | 14 lb6.5 kg | 38 lb17.4 kg | 72 lb32.7 kg | 115 lb52.3 kg | |
| 250 lb113.4 kg | Weighted Push-Ups | 50 lb22.7 kg | 75 lb34 kg | 113 lb51 kg | 150 lb68 kg |
| Weighted Wide Grip Pull Up | 15 lb6.8 kg | 40 lb18.1 kg | 75 lb34 kg | 120 lb54.4 kg | |
| 260 lb117.9 kg | Weighted Push-Ups | 52 lb23.6 kg | 78 lb35.4 kg | 117 lb53.1 kg | 156 lb70.7 kg |
| Weighted Wide Grip Pull Up | 16 lb7.1 kg | 42 lb18.9 kg | 78 lb35.4 kg | 125 lb56.6 kg | |
| 270 lb122.5 kg | Weighted Push-Ups | 54 lb24.5 kg | 81 lb36.8 kg | 122 lb55.1 kg | 162 lb73.5 kg |
| Weighted Wide Grip Pull Up | 16 lb7.4 kg | 43 lb19.6 kg | 81 lb36.8 kg | 130 lb58.8 kg | |
| 280 lb127 kg | Weighted Push-Ups | 56 lb25.4 kg | 84 lb38.1 kg | 126 lb57.2 kg | 168 lb76.2 kg |
| Weighted Wide Grip Pull Up | 17 lb7.6 kg | 45 lb20.3 kg | 84 lb38.1 kg | 134 lb61 kg | |
| 290 lb131.5 kg | Weighted Push-Ups | 58 lb26.3 kg | 87 lb39.4 kg | 130 lb59.2 kg | 174 lb78.9 kg |
| Weighted Wide Grip Pull Up | 17 lb7.9 kg | 46 lb21 kg | 87 lb39.4 kg | 139 lb63.1 kg | |
| 300 lb136.1 kg | Weighted Push-Ups | 60 lb27.2 kg | 90 lb40.8 kg | 135 lb61.2 kg | 180 lb81.7 kg |
| Weighted Wide Grip Pull Up | 18 lb8.2 kg | 48 lb21.8 kg | 90 lb40.8 kg | 144 lb65.3 kg |
Women’s Weighted Push-Ups vs Weighted Wide Grip Pull Up Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Weighted Push-Ups | 15 lb6.8 kg | 25 lb11.4 kg | 40 lb18.2 kg | 60 lb27.2 kg |
| Weighted Wide Grip Pull Up | 3 lb1.1 kg | 7 lb3.2 kg | 15 lb6.8 kg | 27 lb12.3 kg | |
| 110 lb49.9 kg | Weighted Push-Ups | 17 lb7.5 kg | 28 lb12.5 kg | 44 lb20 kg | 66 lb29.9 kg |
| Weighted Wide Grip Pull Up | 3 lb1.2 kg | 8 lb3.5 kg | 17 lb7.5 kg | 30 lb13.5 kg | |
| 120 lb54.4 kg | Weighted Push-Ups | 18 lb8.2 kg | 30 lb13.6 kg | 48 lb21.8 kg | 72 lb32.6 kg |
| Weighted Wide Grip Pull Up | 3 lb1.4 kg | 8 lb3.8 kg | 18 lb8.2 kg | 32 lb14.7 kg | |
| 130 lb59 kg | Weighted Push-Ups | 20 lb8.9 kg | 33 lb14.8 kg | 52 lb23.6 kg | 78 lb35.4 kg |
| Weighted Wide Grip Pull Up | 3 lb1.5 kg | 9 lb4.1 kg | 20 lb8.9 kg | 35 lb15.9 kg | |
| 140 lb63.5 kg | Weighted Push-Ups | 21 lb9.5 kg | 35 lb15.9 kg | 56 lb25.4 kg | 84 lb38.1 kg |
| Weighted Wide Grip Pull Up | 3 lb1.6 kg | 10 lb4.4 kg | 21 lb9.5 kg | 38 lb17.1 kg | |
| 150 lb68 kg | Weighted Push-Ups | 22 lb10.2 kg | 37 lb17 kg | 60 lb27.2 kg | 90 lb40.8 kg |
| Weighted Wide Grip Pull Up | 4 lb1.7 kg | 10 lb4.8 kg | 22 lb10.2 kg | 40 lb18.4 kg | |
| 160 lb72.6 kg | Weighted Push-Ups | 24 lb10.9 kg | 40 lb18.2 kg | 64 lb29 kg | 96 lb43.6 kg |
| Weighted Wide Grip Pull Up | 4 lb1.8 kg | 11 lb5.1 kg | 24 lb10.9 kg | 43 lb19.6 kg | |
| 170 lb77.1 kg | Weighted Push-Ups | 25 lb11.6 kg | 42 lb19.3 kg | 68 lb30.8 kg | 102 lb46.3 kg |
| Weighted Wide Grip Pull Up | 4 lb1.9 kg | 12 lb5.4 kg | 25 lb11.6 kg | 46 lb20.8 kg | |
| 180 lb81.6 kg | Weighted Push-Ups | 27 lb12.2 kg | 45 lb20.4 kg | 72 lb32.6 kg | 108 lb49 kg |
| Weighted Wide Grip Pull Up | 4 lb2 kg | 13 lb5.7 kg | 27 lb12.2 kg | 49 lb22 kg | |
| 190 lb86.2 kg | Weighted Push-Ups | 29 lb12.9 kg | 48 lb21.6 kg | 76 lb34.5 kg | 114 lb51.7 kg |
| Weighted Wide Grip Pull Up | 5 lb2.2 kg | 13 lb6 kg | 29 lb12.9 kg | 51 lb23.3 kg | |
| 200 lb90.7 kg | Weighted Push-Ups | 30 lb13.6 kg | 50 lb22.7 kg | 80 lb36.3 kg | 120 lb54.4 kg |
| Weighted Wide Grip Pull Up | 5 lb2.3 kg | 14 lb6.3 kg | 30 lb13.6 kg | 54 lb24.5 kg | |
| 210 lb95.3 kg | Weighted Push-Ups | 32 lb14.3 kg | 53 lb23.8 kg | 84 lb38.1 kg | 126 lb57.2 kg |
| Weighted Wide Grip Pull Up | 5 lb2.4 kg | 15 lb6.7 kg | 32 lb14.3 kg | 57 lb25.7 kg | |
| 220 lb99.8 kg | Weighted Push-Ups | 33 lb15 kg | 55 lb25 kg | 88 lb39.9 kg | 132 lb59.9 kg |
| Weighted Wide Grip Pull Up | 6 lb2.5 kg | 15 lb7 kg | 33 lb15 kg | 59 lb26.9 kg | |
| 230 lb104.3 kg | Weighted Push-Ups | 34 lb15.6 kg | 57 lb26.1 kg | 92 lb41.7 kg | 138 lb62.6 kg |
| Weighted Wide Grip Pull Up | 6 lb2.6 kg | 16 lb7.3 kg | 34 lb15.6 kg | 62 lb28.2 kg | |
| 240 lb108.9 kg | Weighted Push-Ups | 36 lb16.3 kg | 60 lb27.2 kg | 96 lb43.6 kg | 144 lb65.3 kg |
| Weighted Wide Grip Pull Up | 6 lb2.7 kg | 17 lb7.6 kg | 36 lb16.3 kg | 65 lb29.4 kg |
How Your Weighted Push-Ups vs Weighted Wide Grip Pull Up Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Weighted Push-Ups and Weighted Wide Grip Pull Up sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the weighted push-up strength level
The individual weighted push-up tool supplies sex-specific standards for estimated added weight divided by bodyweight. Novice through Elite use the exercise-specific added-weight-to-bodyweight thresholds. No unsupported Stretch target is added above Elite.
3. Find the weighted wide grip pull up strength level
The individual Weighted Wide Grip Pull Up calculator supplies sex-specific standards for estimated added external load divided by bodyweight. Novice through Elite and the stretch benchmark use the exact exercise-specific threshold export; bodyweight is not added to the entered load.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the weighted push-up | Use the weighted push-up added-weight standards directly without changing their specialized bodyweight method. |
| Rate the weighted wide grip pull up | Use the exercise-specific added-load-to-bodyweight thresholds directly without allometric rescaling. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Weighted Push-Ups and Weighted Wide Grip Pull Up Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
6.5 → 16.4 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Wide Grip Pull Up standard minus the Weighted Push-Ups standard: zero means equal, above zero means the Weighted Wide Grip Pull Up standard is higher, and below zero means the Weighted Push-Ups standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Weighted Push-Ups and Weighted Wide Grip Pull Up Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 14.9 kg at 100 lb and 35.9 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Wide Grip Pull Up standard minus the Weighted Push-Ups standard: zero means equal, above zero means the Weighted Wide Grip Pull Up standard is higher, and below zero means the Weighted Push-Ups standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Weighted Push-Ups and Weighted Wide Grip Pull Up Exercises Used by This Calculator
The calculator expects repeatable weighted push-up and weighted wide grip pull up results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Weighted Push-Ups and Weighted Wide Grip Pull Up tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use strict weighted push-ups and enter added weight only
Keep a straight line from shoulders to heels, lower the sternum to roughly two to three inches from the floor, and finish every rep at full elbow lockout while the added weight stays fixed. Enter only the external load, not bodyweight plus load. Do not enter knee, incline, decline, bench, box, partial, kipping, rest-pause, sagging, or pike push-ups.
Use the Weighted Wide Grip Pull Up setup and load convention
The entered weight for strict Weighted Wide Grip Pull Up. Valid Weighted Wide Grip Pull Up reps. Pull from dead hang until the chin clears the bar or approved top standard is met, then lower under control and finish with a valid rep returns to full controlled arm extension without dropping or swinging into the next rep. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Weighted Push-Ups result and one recent Weighted Wide Grip Pull Up result
First lift: added weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Weighted Push-Ups (Standard) — View the individual Weighted Push-Ups standards and next strength-level target.
- Weighted Wide Grip Pull Up — View the individual Weighted Wide Grip Pull Up standards and next strength-level target.
- Wide Grip Pull Ups Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Lat Pulldown (Strict) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Towel Pull Up Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Ring Pull Up Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.