Pushups are a body mass exercise with similar motions and effects to many different lifts involving weights. But unlike weightlifting, the exact amount of weight being moved during a pushup is not as clear. Pushups are more complicated than lifting weights because your body's weight is supported at two different points, making your body's weight distribution and your pushup form influential to the amount of weight you are moving.
Pushup Form
Your form when doing a pushup matters greatly in terms of the exercise's benefit to your body and weight carried. Although some pushup guidelines may differ slightly in some areas, it is generally recommended that you start with hands shoulder width apart and elbows locked. The hands should be in line with your pectorals. Your back and legs should be straight like a plank, and your rear weight should be supported on your toes. Suck your stomach in when performing the exercise to activate your core muscles.
General Weight
Generally, most people performing pushups lift anywhere from 60 to 75 percent of their body weight on a single repetition. This means a 150-lb. individual may be pushing 90 to 110 lbs. of weight. Variation is attributed to differences in form -- even minute changes to the placement of your hands, the angle of your elbows and the way you lower and raise your body -- can shift weight from the hands to the feet, and vice versa.
Making Adjustments
Some individuals, particularly women and children, may struggle to consistently perform pushups using the common form. When this happens, there are adjustments you can make to improve your ability to lift. Many people choose to use the knees as a weight-bearing point and place them on the ground, eliminating the use of the feet and legs below the knees. This reduces the total weight your body bears and puts more of your upper body weight under the support of your knees. The workout will not be as good, but if regular pushups are too difficult, you should still benefit from this pushup. Additionally, the farther underneath the chest your arms are, the more weight your arms will be responsible for.
Avoiding Injury
According to StrongLifts.com, there are certain things you should avoid when performing a pushup that could otherwise cause an injury. For example, keep your head static and in line with your back -- leading with it or looking forward can cause muscle strain in the neck. Keep your torso taut to avoid injuring your back. Keep the elbows at a 45-degree angle to your torso to reduce stress on the shoulder joint.
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