Why Strength Balance Matters

Opposing muscle groups should develop together. When push strength (chest, front delts, triceps) far outstrips pull strength (upper back, rear delts, biceps), posture shifts forward and shoulder injury risk climbs. This calculator compares your horizontal push:pull and your press ratios to flag imbalances early.

The Two Key Ratios

Bench press to barbell row should sit near 1:1 (0.9–1.15). Overhead press should be 55–70% of bench. If either ratio falls outside these bands, add volume to the lagging movement for 4–8 weeks while holding the stronger movement at maintenance.

Context and Limitations

Ratios vary by training history, body proportions, and technique. Use the assessment as a directional signal, not a diagnosis. If you feel pain, see a physiotherapist — imbalance ratios are a screening tool, not a medical assessment.