Weighted Push-Ups (standard) vs Weighted Neutral Grip Pull Up
Compare your weighted push-up and weighted neutral grip pull up against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see 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 handles or an equivalent strict top standard is reached. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Weighted Push-Ups vs Weighted Neutral Grip Pull Up Strength Standards
These bodyweight tables place the weighted push-up and weighted neutral grip pull up targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Weighted Push-Ups / Weighted Neutral Grip Pull Up, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Weighted Push-Ups vs Weighted Neutral 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 Neutral Grip Pull Up | 12 lb5.4 kg | 26 lb12 kg | 46 lb20.7 kg | 70 lb31.6 kg | |
| 130 lb59 kg | Weighted Push-Ups | 26 lb11.8 kg | 39 lb17.7 kg | 59 lb26.6 kg | 78 lb35.4 kg |
| Weighted Neutral Grip Pull Up | 13 lb5.9 kg | 29 lb13 kg | 49 lb22.4 kg | 75 lb34.2 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 Neutral Grip Pull Up | 14 lb6.4 kg | 31 lb14 kg | 53 lb24.1 kg | 81 lb36.8 kg | |
| 150 lb68 kg | Weighted Push-Ups | 30 lb13.6 kg | 45 lb20.4 kg | 67 lb30.6 kg | 90 lb40.8 kg |
| Weighted Neutral Grip Pull Up | 15 lb6.8 kg | 33 lb15 kg | 57 lb25.8 kg | 87 lb39.4 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 Neutral Grip Pull Up | 16 lb7.3 kg | 35 lb16 kg | 61 lb27.6 kg | 93 lb42.1 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 Neutral Grip Pull Up | 17 lb7.7 kg | 37 lb17 kg | 65 lb29.3 kg | 99 lb44.7 kg | |
| 180 lb81.6 kg | Weighted Push-Ups | 36 lb16.3 kg | 54 lb24.5 kg | 81 lb36.7 kg | 108 lb49 kg |
| Weighted Neutral Grip Pull Up | 18 lb8.2 kg | 40 lb18 kg | 68 lb31 kg | 104 lb47.3 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 Neutral Grip Pull Up | 19 lb8.6 kg | 42 lb19 kg | 72 lb32.8 kg | 110 lb50 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 Neutral Grip Pull Up | 20 lb9.1 kg | 44 lb20 kg | 76 lb34.5 kg | 116 lb52.6 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 Neutral Grip Pull Up | 21 lb9.5 kg | 46 lb21 kg | 80 lb36.2 kg | 122 lb55.3 kg | |
| 220 lb99.8 kg | Weighted Push-Ups | 44 lb20 kg | 66 lb29.9 kg | 99 lb44.9 kg | 132 lb59.9 kg |
| Weighted Neutral Grip Pull Up | 22 lb10 kg | 48 lb22 kg | 84 lb37.9 kg | 128 lb57.9 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 Neutral Grip Pull Up | 23 lb10.4 kg | 51 lb22.9 kg | 87 lb39.6 kg | 133 lb60.5 kg | |
| 240 lb108.9 kg | Weighted Push-Ups | 48 lb21.8 kg | 72 lb32.7 kg | 108 lb49 kg | 144 lb65.3 kg |
| Weighted Neutral Grip Pull Up | 24 lb10.9 kg | 53 lb24 kg | 91 lb41.4 kg | 139 lb63.2 kg | |
| 250 lb113.4 kg | Weighted Push-Ups | 50 lb22.7 kg | 75 lb34 kg | 113 lb51 kg | 150 lb68 kg |
| Weighted Neutral Grip Pull Up | 25 lb11.3 kg | 55 lb24.9 kg | 95 lb43.1 kg | 145 lb65.8 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 Neutral Grip Pull Up | 26 lb11.8 kg | 57 lb25.9 kg | 99 lb44.8 kg | 151 lb68.4 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 Neutral Grip Pull Up | 27 lb12.3 kg | 59 lb27 kg | 103 lb46.6 kg | 157 lb71.1 kg | |
| 280 lb127 kg | Weighted Push-Ups | 56 lb25.4 kg | 84 lb38.1 kg | 126 lb57.2 kg | 168 lb76.2 kg |
| Weighted Neutral Grip Pull Up | 28 lb12.7 kg | 62 lb27.9 kg | 106 lb48.3 kg | 162 lb73.7 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 Neutral Grip Pull Up | 29 lb13.2 kg | 64 lb28.9 kg | 110 lb50 kg | 168 lb76.3 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 Neutral Grip Pull Up | 30 lb13.6 kg | 66 lb29.9 kg | 114 lb51.7 kg | 174 lb78.9 kg |
Women’s Weighted Push-Ups vs Weighted Neutral 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 Neutral Grip Pull Up | 4 lb1.8 kg | 10 lb4.5 kg | 20 lb9.1 kg | 34 lb15.4 kg | |
| 110 lb49.9 kg | Weighted Push-Ups | 17 lb7.5 kg | 28 lb12.5 kg | 44 lb20 kg | 66 lb29.9 kg |
| Weighted Neutral Grip Pull Up | 4 lb2 kg | 11 lb5 kg | 22 lb10 kg | 37 lb17 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 Neutral Grip Pull Up | 5 lb2.2 kg | 12 lb5.4 kg | 24 lb10.9 kg | 41 lb18.5 kg | |
| 130 lb59 kg | Weighted Push-Ups | 20 lb8.9 kg | 33 lb14.8 kg | 52 lb23.6 kg | 78 lb35.4 kg |
| Weighted Neutral Grip Pull Up | 5 lb2.4 kg | 13 lb5.9 kg | 26 lb11.8 kg | 44 lb20.1 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 Neutral Grip Pull Up | 6 lb2.5 kg | 14 lb6.4 kg | 28 lb12.7 kg | 48 lb21.6 kg | |
| 150 lb68 kg | Weighted Push-Ups | 22 lb10.2 kg | 37 lb17 kg | 60 lb27.2 kg | 90 lb40.8 kg |
| Weighted Neutral Grip Pull Up | 6 lb2.7 kg | 15 lb6.8 kg | 30 lb13.6 kg | 51 lb23.1 kg | |
| 160 lb72.6 kg | Weighted Push-Ups | 24 lb10.9 kg | 40 lb18.2 kg | 64 lb29 kg | 96 lb43.6 kg |
| Weighted Neutral Grip Pull Up | 6 lb2.9 kg | 16 lb7.3 kg | 32 lb14.5 kg | 54 lb24.7 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 Neutral Grip Pull Up | 7 lb3.1 kg | 17 lb7.7 kg | 34 lb15.4 kg | 58 lb26.2 kg | |
| 180 lb81.6 kg | Weighted Push-Ups | 27 lb12.2 kg | 45 lb20.4 kg | 72 lb32.6 kg | 108 lb49 kg |
| Weighted Neutral Grip Pull Up | 7 lb3.3 kg | 18 lb8.2 kg | 36 lb16.3 kg | 61 lb27.7 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 Neutral Grip Pull Up | 8 lb3.4 kg | 19 lb8.6 kg | 38 lb17.2 kg | 65 lb29.3 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 Neutral Grip Pull Up | 8 lb3.6 kg | 20 lb9.1 kg | 40 lb18.1 kg | 68 lb30.8 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 Neutral Grip Pull Up | 8 lb3.8 kg | 21 lb9.5 kg | 42 lb19.1 kg | 71 lb32.4 kg | |
| 220 lb99.8 kg | Weighted Push-Ups | 33 lb15 kg | 55 lb25 kg | 88 lb39.9 kg | 132 lb59.9 kg |
| Weighted Neutral Grip Pull Up | 9 lb4 kg | 22 lb10 kg | 44 lb20 kg | 75 lb33.9 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 Neutral Grip Pull Up | 9 lb4.2 kg | 23 lb10.4 kg | 46 lb20.9 kg | 78 lb35.5 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 Neutral Grip Pull Up | 10 lb4.4 kg | 24 lb10.9 kg | 48 lb21.8 kg | 82 lb37 kg |
How Your Weighted Push-Ups vs Weighted Neutral Grip Pull Up Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
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)
For the most useful Weighted Push-Ups vs Weighted Neutral Grip Pull Up comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less 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 neutral grip pull up strength level
The individual Weighted Neutral 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.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change 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 neutral 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Weighted Push-Ups and Weighted Neutral Grip Pull Up Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
1 → 2.8 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 Neutral Grip Pull Up standard minus the Weighted Push-Ups standard: zero means equal, above zero means the Weighted Neutral 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 Neutral 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.
Across 100–240 lb bodyweight, the Elite gap changes from 11.8 to 28.3 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Neutral Grip Pull Up standard minus the Weighted Push-Ups standard: zero means equal, above zero means the Weighted Neutral 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 Neutral Grip Pull Up Exercises Used by This Calculator
Compare like-for-like attempts by keeping the weighted push-up and weighted neutral grip pull up setup consistent with their individual rules. Use strict, repeatable Weighted Push-Ups and Weighted Neutral 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 Neutral Grip Pull Up setup and load convention
The entered weight for strict Weighted Neutral Grip Pull Up. Valid Weighted Neutral Grip Pull Up reps. Pull from dead hang until the chin clears the handles or an equivalent strict top standard is reached, then lower under control and finish with a valid rep returns to a controlled dead hang before 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 Neutral 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 Neutral Grip Pull Up — View the individual Weighted Neutral Grip Pull Up standards and next strength-level target.
- Lat Pulldown (Strict) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Close Grip Lat Pulldown — 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.
- Ring Chin Up Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.