Key numbers
69.16%
Body mass supported by the hands at the top of a traditional push-up (Suprak 2011, 28 strength-trained men, static)
75.04%
At the bottom of the push-up
What Systematic recommends
Where to start
- A counter, ideally. Stand facing the counter or other stable surface. Place your feet roughly shoulder-width apart. Keep your heels flat on the ground. Place your palms on the counter.
- Engage your midline as if holding a strong plank position. Perform the movement primarily through the shoulder blades rather than the elbows. Protract the scapulas by pushing the counter away from you. Keep the elbows still throughout the movement.
- Hold the position for 15 seconds. Rest for 15 seconds. Repeat for 3 total cycles. Stop and reassess if you feel pain or discomfort, if you are unable to keep the elbows still and the midline stable, or if the shoulders begin to elevate and you can no longer maintain the intended position.
Condensed from the published Development Pathway (Tempo Push-Ups: Counter-Height Isometric Plank-Press). This is a starting point, not a training program or medical advice.
What the study measured
Suprak and colleagues (2011) placed 28 highly strength-trained men on a force platform in static push-up positions. On average the hands supported 69.16% of body mass at the top of a traditional push-up and 75.04% at the bottom. These are averages for that group and those held positions, not universal loading percentages and not measurements of Systematic Tempo Push-Up repetitions.
That is why Systematic treats the push-up as a test of endurance relative to your own body weight: the load is a share of what you weigh, not a fixed number of pounds.
Why the trunk matters too
In a strict push-up your arms must keep producing force against that share of body weight, repetition after repetition. At the same time your trunk has to stay stiff enough that your body moves as one unit, without collapsing or changing shape.
The evidence
Each cited source is labeled according to how it supports the particular claim on this page. Direct test evidence, underlying-capacity findings and population reference values are distinguished from Systematic-defined protocols and standards. Historical development notes are retained internally rather than presented as public evidence. A study of an underlying capacity is never presented as validation of the Systematic test itself.
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Underlying-capacity evidence
Suprak et al. (2011). The Effect of Position on the Percentage of Body Mass Supported During Traditional and Modified Push-up Variants. Journal of Strength and Conditioning Research.
What it found. In 28 highly strength-trained men in static positions, the hands supported on average 69.16% of body mass at the top of a traditional push-up and 75.04% at the bottom.
What it does not show. These are averages for one group in held positions, not universal percentages, and the study did not test the Systematic Tempo Push-Up.
The Systematic Healthspan Assessment is a physical baseline. It is not a diagnosis, and it does not estimate a biological age, a disease risk or a lifespan.