Barbell Bench Pull vs Bench Strength Standards
Compare your barbell bench pull and bench press against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell load and 1–12 strict reps. Second lift: total barbell weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, prone chest-supported setup on an elevated bench or bench-pull station. For the second exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Pull vs Barbell Bench Press Strength Standards
Use these tables to compare the estimated one-rep max required for the barbell bench pull and bench press to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Barbell Bench Pull / Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Barbell Bench Pull vs Bench 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 | Barbell Bench Pull | 70 lb31.8 kg | 101 lb45.8 kg | 134 lb60.8 kg | 171 lb77.6 kg |
| Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg | |
| 130 lb59 kg | Barbell Bench Pull | 74 lb33.6 kg | 106 lb48.1 kg | 141 lb64 kg | 180 lb81.6 kg |
| Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg | |
| 140 lb63.5 kg | Barbell Bench Pull | 78 lb35.4 kg | 112 lb50.8 kg | 148 lb67.1 kg | 189 lb85.7 kg |
| Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg | |
| 150 lb68 kg | Barbell Bench Pull | 81 lb36.7 kg | 117 lb53.1 kg | 155 lb70.3 kg | 198 lb89.8 kg |
| Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg | |
| 160 lb72.6 kg | Barbell Bench Pull | 85 lb38.6 kg | 122 lb55.3 kg | 162 lb73.5 kg | 207 lb93.9 kg |
| Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg | |
| 170 lb77.1 kg | Barbell Bench Pull | 88 lb39.9 kg | 127 lb57.6 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg | |
| 180 lb81.6 kg | Barbell Bench Pull | 92 lb41.7 kg | 132 lb59.9 kg | 176 lb79.8 kg | 224 lb101.6 kg |
| Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg | |
| 190 lb86.2 kg | Barbell Bench Pull | 95 lb43.1 kg | 137 lb62.1 kg | 182 lb82.6 kg | 232 lb105.2 kg |
| Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg | |
| 200 lb90.7 kg | Barbell Bench Pull | 98 lb44.5 kg | 142 lb64.4 kg | 188 lb85.3 kg | 240 lb108.9 kg |
| Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg | |
| 210 lb95.3 kg | Barbell Bench Pull | 102 lb46.3 kg | 146 lb66.2 kg | 195 lb88.5 kg | 248 lb112.5 kg |
| Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg | |
| 220 lb99.8 kg | Barbell Bench Pull | 105 lb47.6 kg | 151 lb68.5 kg | 201 lb91.2 kg | 256 lb116.1 kg |
| Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg | |
| 230 lb104.3 kg | Barbell Bench Pull | 108 lb49 kg | 156 lb70.8 kg | 207 lb93.9 kg | 264 lb119.7 kg |
| Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg | |
| 240 lb108.9 kg | Barbell Bench Pull | 111 lb50.3 kg | 160 lb72.6 kg | 213 lb96.6 kg | 271 lb122.9 kg |
| Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg | |
| 250 lb113.4 kg | Barbell Bench Pull | 114 lb51.7 kg | 165 lb74.8 kg | 219 lb99.3 kg | 279 lb126.6 kg |
| Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg | |
| 260 lb117.9 kg | Barbell Bench Pull | 117 lb53.1 kg | 169 lb76.7 kg | 224 lb101.6 kg | 286 lb129.7 kg |
| Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg | |
| 270 lb122.5 kg | Barbell Bench Pull | 120 lb54.4 kg | 173 lb78.5 kg | 230 lb104.3 kg | 293 lb132.9 kg |
| Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg | |
| 280 lb127 kg | Barbell Bench Pull | 123 lb55.8 kg | 177 lb80.3 kg | 236 lb107 kg | 300 lb136.1 kg |
| Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg | |
| 290 lb131.5 kg | Barbell Bench Pull | 126 lb57.2 kg | 182 lb82.6 kg | 241 lb109.3 kg | 308 lb139.7 kg |
| Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg | |
| 300 lb136.1 kg | Barbell Bench Pull | 129 lb58.5 kg | 186 lb84.4 kg | 247 lb112 kg | 315 lb142.9 kg |
| Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
Women’s Barbell Bench Pull vs Bench 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 | Barbell Bench Pull | 43 lb19.5 kg | 64 lb29 kg | 86 lb39 kg | 110 lb49.9 kg |
| Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg | |
| 110 lb49.9 kg | Barbell Bench Pull | 46 lb20.9 kg | 68 lb30.8 kg | 92 lb41.7 kg | 117 lb53.1 kg |
| Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg | |
| 120 lb54.4 kg | Barbell Bench Pull | 49 lb22.2 kg | 72 lb32.7 kg | 97 lb44 kg | 124 lb56.2 kg |
| Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg | |
| 130 lb59 kg | Barbell Bench Pull | 52 lb23.6 kg | 76 lb34.5 kg | 103 lb46.7 kg | 131 lb59.4 kg |
| Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg | |
| 140 lb63.5 kg | Barbell Bench Pull | 54 lb24.5 kg | 80 lb36.3 kg | 108 lb49 kg | 138 lb62.6 kg |
| Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg | |
| 150 lb68 kg | Barbell Bench Pull | 57 lb25.9 kg | 84 lb38.1 kg | 113 lb51.3 kg | 144 lb65.3 kg |
| Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg | |
| 160 lb72.6 kg | Barbell Bench Pull | 60 lb27.2 kg | 88 lb39.9 kg | 118 lb53.5 kg | 150 lb68 kg |
| Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg | |
| 170 lb77.1 kg | Barbell Bench Pull | 62 lb28.1 kg | 91 lb41.3 kg | 123 lb55.8 kg | 157 lb71.2 kg |
| Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg | |
| 180 lb81.6 kg | Barbell Bench Pull | 64 lb29 kg | 95 lb43.1 kg | 128 lb58.1 kg | 163 lb73.9 kg |
| Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg | |
| 190 lb86.2 kg | Barbell Bench Pull | 67 lb30.4 kg | 98 lb44.5 kg | 132 lb59.9 kg | 169 lb76.7 kg |
| Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg | |
| 200 lb90.7 kg | Barbell Bench Pull | 69 lb31.3 kg | 102 lb46.3 kg | 137 lb62.1 kg | 174 lb78.9 kg |
| Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg | |
| 210 lb95.3 kg | Barbell Bench Pull | 71 lb32.2 kg | 105 lb47.6 kg | 141 lb64 kg | 180 lb81.6 kg |
| Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg | |
| 220 lb99.8 kg | Barbell Bench Pull | 74 lb33.6 kg | 108 lb49 kg | 146 lb66.2 kg | 186 lb84.4 kg |
| Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg | |
| 230 lb104.3 kg | Barbell Bench Pull | 76 lb34.5 kg | 112 lb50.8 kg | 150 lb68 kg | 191 lb86.6 kg |
| Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg | |
| 240 lb108.9 kg | Barbell Bench Pull | 78 lb35.4 kg | 115 lb52.2 kg | 155 lb70.3 kg | 197 lb89.4 kg |
| Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
How Your Barbell Bench Pull vs Barbell Bench Press Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Barbell Bench Pull vs Barbell Bench Press comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the barbell bench pull strength level
The barbell bench pull 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.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. 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.
The target rises more slowly than bodyweight so heavier lifters are expected to press more total barbell weight without requiring strength to increase pound for pound.
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.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 barbell bench pull | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the bench press | Adjust bench press targets to exact bodyweight with the two-thirds 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 Pull and Barbell Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 40.8 kg at 120 lb and 75.3 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Bench Press standard minus the Barbell Bench Pull standard: zero means equal, above zero means the Bench Press standard is higher, and below zero means the Barbell Bench Pull 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 Pull and Barbell Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
15.9 → 28.5 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 Bench Press standard minus the Barbell Bench Pull standard: zero means equal, above zero means the Bench Press standard is higher, and below zero means the Barbell Bench Pull 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 Pull and Barbell Bench Press Exercises Used by This Calculator
For a useful comparison, perform a strict barbell bench pull and a strict bench press using the setup and load rules below. Use strict, repeatable Barbell Bench Pull and Barbell Bench 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 the Barbell Bench Pull setup and load convention
Total straight-bar load, bodyweight, and reps. Prone chest-supported setup on an elevated bench or bench-pull station. Chest, abdomen, and hips stay supported throughout the set. Pronated or double-overhand grip. Controlled arm-extension bottom position. Fixed bench-contact or top-row point. Bar returns under control before the next rep. No torso lift, hip drive, leg kick, pad bounce, or body English. No straps, hooks, machine rows, cable rows, T-bar rows, dumbbell rows, unsupported rows, inverted rows, or pull-up substitutions. Consistent bench height, grip, barbell, top standard, body position, and strict style.
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.
Enter one recent Barbell Bench Pull result and one recent Barbell Bench Press result
First lift: total barbell load and 1–12 strict reps. Second lift: total barbell weight and 1–12 strict reps. Pounds or kilograms.
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