Bench vs Paused Barbell Overhead Press Strength Standards
Compare your bench press and paused barbell overhead press against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. For the second exercise, two full seconds of motionless front-rack contact before every press. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Paused Barbell Overhead Press Strength Standards
These bodyweight tables place the bench press and paused barbell overhead press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Bench Press / Paused Barbell Overhead Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Bench Press vs Paused Barbell Overhead Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg |
| Paused Barbell Overhead Press | 52 lb23.6 kg | 74 lb33.6 kg | 88 lb39.9 kg | 102 lb46.3 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Paused Barbell Overhead Press | 54 lb24.5 kg | 78 lb35.4 kg | 92 lb41.7 kg | 108 lb49 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Paused Barbell Overhead Press | 57 lb25.9 kg | 82 lb37.2 kg | 97 lb44 kg | 113 lb51.3 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Paused Barbell Overhead Press | 60 lb27.2 kg | 85 lb38.6 kg | 102 lb46.3 kg | 119 lb54 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Paused Barbell Overhead Press | 62 lb28.1 kg | 89 lb40.4 kg | 106 lb48.1 kg | 124 lb56.2 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Paused Barbell Overhead Press | 65 lb29.5 kg | 93 lb42.2 kg | 110 lb49.9 kg | 129 lb58.5 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Paused Barbell Overhead Press | 68 lb30.8 kg | 96 lb43.5 kg | 115 lb52.2 kg | 134 lb60.8 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Paused Barbell Overhead Press | 70 lb31.8 kg | 100 lb45.4 kg | 119 lb54 kg | 139 lb63 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Paused Barbell Overhead Press | 72 lb32.7 kg | 103 lb46.7 kg | 123 lb55.8 kg | 144 lb65.3 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Paused Barbell Overhead Press | 75 lb34 kg | 107 lb48.5 kg | 127 lb57.6 kg | 149 lb67.6 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Paused Barbell Overhead Press | 77 lb34.9 kg | 110 lb49.9 kg | 131 lb59.4 kg | 153 lb69.4 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Paused Barbell Overhead Press | 80 lb36.3 kg | 114 lb51.7 kg | 135 lb61.2 kg | 158 lb71.7 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Paused Barbell Overhead Press | 82 lb37.2 kg | 117 lb53.1 kg | 139 lb63 kg | 162 lb73.5 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Paused Barbell Overhead Press | 84 lb38.1 kg | 120 lb54.4 kg | 143 lb64.9 kg | 167 lb75.7 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Paused Barbell Overhead Press | 86 lb39 kg | 123 lb55.8 kg | 147 lb66.7 kg | 171 lb77.6 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Paused Barbell Overhead Press | 88 lb39.9 kg | 126 lb57.2 kg | 150 lb68 kg | 176 lb79.8 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Paused Barbell Overhead Press | 91 lb41.3 kg | 129 lb58.5 kg | 154 lb69.9 kg | 180 lb81.6 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Paused Barbell Overhead Press | 93 lb42.2 kg | 133 lb60.3 kg | 158 lb71.7 kg | 184 lb83.5 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Paused Barbell Overhead Press | 95 lb43.1 kg | 136 lb61.7 kg | 161 lb73 kg | 188 lb85.3 kg |
Women’s Bench Press vs Paused Barbell Overhead Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg |
| Paused Barbell Overhead Press | 22 lb10 kg | 36 lb16.3 kg | 43 lb19.5 kg | 53 lb24 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Paused Barbell Overhead Press | 24 lb10.9 kg | 38 lb17.2 kg | 46 lb20.9 kg | 57 lb25.9 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Paused Barbell Overhead Press | 25 lb11.3 kg | 41 lb18.6 kg | 49 lb22.2 kg | 60 lb27.2 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Paused Barbell Overhead Press | 26 lb11.8 kg | 43 lb19.5 kg | 52 lb23.6 kg | 64 lb29 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Paused Barbell Overhead Press | 28 lb12.7 kg | 45 lb20.4 kg | 54 lb24.5 kg | 67 lb30.4 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Paused Barbell Overhead Press | 29 lb13.2 kg | 47 lb21.3 kg | 57 lb25.9 kg | 70 lb31.8 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Paused Barbell Overhead Press | 30 lb13.6 kg | 49 lb22.2 kg | 60 lb27.2 kg | 73 lb33.1 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Paused Barbell Overhead Press | 32 lb14.5 kg | 51 lb23.1 kg | 62 lb28.1 kg | 76 lb34.5 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Paused Barbell Overhead Press | 33 lb15 kg | 53 lb24 kg | 64 lb29 kg | 79 lb35.8 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Paused Barbell Overhead Press | 34 lb15.4 kg | 55 lb24.9 kg | 67 lb30.4 kg | 82 lb37.2 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Paused Barbell Overhead Press | 35 lb15.9 kg | 57 lb25.9 kg | 69 lb31.3 kg | 85 lb38.6 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Paused Barbell Overhead Press | 36 lb16.3 kg | 59 lb26.8 kg | 71 lb32.2 kg | 88 lb39.9 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Paused Barbell Overhead Press | 37 lb16.8 kg | 61 lb27.7 kg | 74 lb33.6 kg | 90 lb40.8 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Paused Barbell Overhead Press | 39 lb17.7 kg | 62 lb28.1 kg | 76 lb34.5 kg | 93 lb42.2 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Paused Barbell Overhead Press | 40 lb18.1 kg | 64 lb29 kg | 78 lb35.4 kg | 96 lb43.5 kg |
How Your Barbell Bench Press vs Paused Barbell Overhead Press Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Barbell Bench Press vs Paused Barbell Overhead Press comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the bench press strength level
For bench press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the paused barbell overhead press strength level
The paused barbell overhead press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the paused barbell overhead press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Bench Press and Paused Barbell Overhead Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
72.1 → 132.9 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Paused Barbell Overhead Press standard minus the Bench Press standard: zero means equal, above zero means the Paused Barbell Overhead Press standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Bench Press and Paused Barbell Overhead Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
41.8 → 74.4 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Paused Barbell Overhead Press standard minus the Bench Press standard: zero means equal, above zero means the Paused Barbell Overhead Press standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Bench Press and Paused Barbell Overhead Press Exercises Used by This Calculator
For a useful comparison, perform a strict bench press and a strict paused barbell overhead press using the setup and load rules below. Use strict, repeatable Barbell Bench Press and Paused Barbell Overhead Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a paused competition-style barbell bench press
Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.
Use the Paused Barbell Overhead Press setup and load convention
Standing evenly with hips and knees fully extended. Bar begins on the clavicle and anterior-deltoid front rack. Pronated index-finger centerlines exactly 60.0 cm apart. Total load includes the straight bar and all plates. Two full seconds of motionless front-rack contact before every press. No clean is counted as a repetition. No hover, bounce, preparatory movement, knee dip, hip drive, heel lift, or torso rebound. Head moves only enough to preserve a vertical bar path. Finish with both elbows locked and the bar motionless over mid-foot. No spotter, band, chain, machine, or support assistance.
Enter one recent Barbell Bench Press result and one recent Paused Barbell Overhead Press result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Paused Barbell Overhead Press — View the individual Paused Barbell Overhead Press standards and next strength-level target.
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