Muscle Balance Ratio Calculator

Push:Pull Ratio is calculated only from Bench Press divided by Barbell Row — none of the other four lifts (Overhead Press, Squat, Deadlift, Leg Curl) appear in that formula at all. Each ratio on this page reads from exactly the two lifts named in its label, so entering your leg numbers only affects the ratios that name legs.

It moves the ratio down, the opposite direction from Bench Press. Push:Pull Ratio is Bench Press divided by Barbell Row, so raising the row (the denominator) while holding bench fixed lowers the ratio toward or below the 1.0 ideal, which the assessment reads as "pull dominant" rather than push dominant.

It's the only ratio built from more than two lifts: it sums Bench Press and Overhead Press for the numerator and Squat plus Deadlift for the denominator. Every other ratio on this page (Push:Pull, Squat:Deadlift, Bench:Squat, OHP:Bench, Ham:Quad) compares exactly two entered maxes, so Upper:Lower is the one figure where all four of those lifts matter together.

Balance Score does not average the raw ratio values — it averages five deviation scores, one per ratio (Upper:Lower is not included), each starting at 100 and losing points the further that ratio sits from its own ideal value relative to its own tolerance band. A ratio exactly on target scores 100 regardless of what the ideal number itself is, so ratios with very different ideal values (1.0 vs. 0.55) still contribute on the same 0-100 scale.