One Arm Push Ups Standards (lb)

One arm push ups strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our one arm push ups standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)

Male One Arm Push Ups Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -32 lb 6 +17 lb 22 +80 lb 43 +156 lb 66 +240 lb
120 < 1 -28 lb 8 +24 lb 23 +91 lb 43 +171 lb 65 +259 lb
130 < 1 -24 lb 8 +31 lb 24 +101 lb 43 +184 lb 64 +275 lb
140 < 1 -21 lb 9 +37 lb 24 +111 lb 43 +197 lb 63 +291 lb
150 < 1 -18 lb 9 +43 lb 24 +120 lb 42 +209 lb 62 +306 lb
160 < 1 -15 lb 10 +49 lb 24 +128 lb 42 +220 lb 60 +319 lb
170 < 1 -13 lb 10 +54 lb 24 +136 lb 41 +230 lb 59 +332 lb
180 < 1 -10 lb 10 +59 lb 24 +143 lb 40 +240 lb 58 +344 lb
190 < 1 -8 lb 10 +63 lb 24 +149 lb 40 +249 lb 57 +355 lb
200 < 1 -6 lb 11 +67 lb 24 +156 lb 39 +257 lb 55 +366 lb
210 1 -4 lb 11 +71 lb 24 +161 lb 38 +265 lb 54 +376 lb
220 1 -3 lb 11 +74 lb 23 +167 lb 38 +272 lb 53 +385 lb
230 1 -2 lb 11 +77 lb 23 +172 lb 37 +279 lb 52 +394 lb
240 1 -1 lb 10 +80 lb 23 +176 lb 36 +286 lb 51 +402 lb
250 2 +0 lb 10 +82 lb 22 +181 lb 35 +292 lb 50 +409 lb
260 2 +1 lb 10 +84 lb 22 +184 lb 35 +297 lb 49 +417 lb
270 2 +1 lb 10 +86 lb 21 +188 lb 34 +302 lb 48 +423 lb
280 2 +2 lb 10 +88 lb 21 +191 lb 33 +307 lb 47 +430 lb
290 2 +2 lb 10 +90 lb 21 +194 lb 33 +312 lb 46 +436 lb
300 2 +2 lb 10 +91 lb 20 +197 lb 32 +316 lb 45 +441 lb
310 2 +1 lb 10 +92 lb 20 +200 lb 31 +320 lb 44 +446 lb
All < 1 9 24 44 65

These male standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

Female One Arm Push Ups Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -46 lb < 1 -17 lb 8 +21 lb 22 +66 lb 39 +117 lb
100 < 1 -44 lb < 1 -13 lb 9 +28 lb 24 +77 lb 40 +131 lb
110 < 1 -43 lb < 1 -8 lb 10 +36 lb 24 +88 lb 40 +144 lb
120 < 1 -41 lb < 1 -4 lb 11 +43 lb 25 +97 lb 40 +156 lb
130 < 1 -40 lb 1 +0 lb 12 +49 lb 25 +106 lb 39 +167 lb
140 < 1 -38 lb 2 +4 lb 12 +55 lb 25 +114 lb 39 +178 lb
150 < 1 -37 lb 3 +7 lb 13 +60 lb 25 +121 lb 38 +187 lb
160 < 1 -36 lb 4 +10 lb 13 +65 lb 25 +128 lb 37 +196 lb
170 < 1 -35 lb 4 +12 lb 13 +69 lb 24 +135 lb 37 +204 lb
180 < 1 -35 lb 4 +14 lb 13 +73 lb 24 +140 lb 36 +212 lb
190 < 1 -34 lb 4 +16 lb 13 +77 lb 23 +146 lb 35 +218 lb
200 < 1 -34 lb 4 +18 lb 13 +80 lb 23 +150 lb 34 +225 lb
210 < 1 -34 lb 5 +19 lb 12 +83 lb 23 +155 lb 33 +231 lb
220 < 1 -35 lb 5 +20 lb 12 +86 lb 22 +159 lb 33 +236 lb
230 < 1 -35 lb 5 +21 lb 12 +88 lb 22 +162 lb 32 +241 lb
240 < 1 -36 lb 5 +22 lb 12 +90 lb 21 +166 lb 31 +245 lb
250 < 1 -36 lb 4 +22 lb 11 +92 lb 21 +169 lb 30 +249 lb
260 < 1 -37 lb 4 +23 lb 11 +93 lb 20 +171 lb 30 +253 lb
All < 1 < 1 12 27 44

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

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Bodyweight

Pull Ups 657,000 lifts Push Ups 296,000 lifts Dips 266,000 lifts Chin Ups 125,000 lifts Bodyweight Squat 1,000 lifts Sit Ups 32,000 lifts Muscle Ups 31,000 lifts One Arm Push Ups 964 lifts Crunches 18,000 lifts Single Leg Squat 4,000 lifts Handstand Push Ups 722 lifts Burpees 1,000 lifts Lunge 474 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 413,000 lifts Dumbbell Curl 390,000 lifts Dumbbell Shoulder Press 219,000 lifts Incline Dumbbell Press 88,000 lifts Dumbbell Row 98,000 lifts Dumbbell Lateral Raise 65,000 lifts Dumbbell Hammer Curl 6,000 lifts Dumbbell Shrug 32,000 lifts Goblet Squat 1,000 lifts Dumbbell Tricep Extension 20,000 lifts Dumbbell Lunge 23,000 lifts Dumbbell Front Raise 25,000 lifts Arnold Press 875 lifts Dumbbell Fly 28,000 lifts Dumbbell Concentration Curl 18,000 lifts Dumbbell Bulgarian Split Squat 2,000 lifts Dumbbell Pullover 511 lifts Lying Dumbbell Tricep Extension 9,000 lifts Incline Dumbbell Fly 11,000 lifts Decline Dumbbell Bench Press 693 lifts Incline Dumbbell Curl 536 lifts Dumbbell Reverse Fly 297 lifts

Machine

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Cable

Lat Pulldown 160,000 lifts Tricep Pushdown 41,000 lifts Seated Cable Row 5,000 lifts Tricep Rope Pushdown 33,000 lifts Cable Fly 859 lifts Face Pull 1,000 lifts + More Exercises

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Exercise Comparisons

Compare one arm push ups versus one of the following exercises:

Pull Ups Push Ups Dips Chin Ups Bodyweight Squat Sit Ups Muscle Ups Crunches Single Leg Squat Handstand Push Ups Burpees Lunge

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