Bench vs Chest Supported Row Strength Standards
Compare your bench press and chest supported row 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 weight and 1–12 strict reps. Second lift: displayed or total loaded machine resistance 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, pull handles toward lower chest or upper abdomen. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Chest Supported Row Strength Standards
The paired standards below show what the bench press and chest supported row each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Bench Press / Chest Supported Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Bench Press vs Chest Supported Row 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 |
| Chest Supported Row | 77 lb34.9 kg | 104 lb47.2 kg | 140 lb63.5 kg | 179 lb81.2 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Chest Supported Row | 82 lb37.2 kg | 109 lb49.4 kg | 148 lb67.1 kg | 189 lb85.7 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Chest Supported Row | 86 lb39 kg | 115 lb52.2 kg | 155 lb70.3 kg | 198 lb89.8 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Chest Supported Row | 90 lb40.8 kg | 120 lb54.4 kg | 162 lb73.5 kg | 208 lb94.3 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Chest Supported Row | 94 lb42.6 kg | 126 lb57.2 kg | 169 lb76.7 kg | 217 lb98.4 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Chest Supported Row | 97 lb44 kg | 131 lb59.4 kg | 176 lb79.8 kg | 226 lb102.5 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Chest Supported Row | 101 lb45.8 kg | 136 lb61.7 kg | 183 lb83 kg | 234 lb106.1 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Chest Supported Row | 105 lb47.6 kg | 141 lb64 kg | 190 lb86.2 kg | 243 lb110.2 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Chest Supported Row | 109 lb49.4 kg | 146 lb66.2 kg | 197 lb89.4 kg | 251 lb113.9 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Chest Supported Row | 112 lb50.8 kg | 151 lb68.5 kg | 203 lb92.1 kg | 260 lb117.9 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Chest Supported Row | 116 lb52.6 kg | 155 lb70.3 kg | 210 lb95.3 kg | 268 lb121.6 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Chest Supported Row | 119 lb54 kg | 160 lb72.6 kg | 216 lb98 kg | 276 lb125.2 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Chest Supported Row | 123 lb55.8 kg | 165 lb74.8 kg | 222 lb100.7 kg | 284 lb128.8 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Chest Supported Row | 126 lb57.2 kg | 169 lb76.7 kg | 228 lb103.4 kg | 292 lb132.4 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Chest Supported Row | 129 lb58.5 kg | 174 lb78.9 kg | 234 lb106.1 kg | 300 lb136.1 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Chest Supported Row | 133 lb60.3 kg | 178 lb80.7 kg | 240 lb108.9 kg | 307 lb139.3 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Chest Supported Row | 136 lb61.7 kg | 183 lb83 kg | 246 lb111.6 kg | 315 lb142.9 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Chest Supported Row | 139 lb63 kg | 187 lb84.8 kg | 252 lb114.3 kg | 322 lb146.1 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Chest Supported Row | 142 lb64.4 kg | 191 lb86.6 kg | 258 lb117 kg | 329 lb149.2 kg |
Women’s Bench Press vs Chest Supported Row 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 |
| Chest Supported Row | 53 lb24 kg | 72 lb32.7 kg | 98 lb44.5 kg | 124 lb56.2 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Chest Supported Row | 56 lb25.4 kg | 77 lb34.9 kg | 104 lb47.2 kg | 132 lb59.9 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Chest Supported Row | 59 lb26.8 kg | 82 lb37.2 kg | 110 lb49.9 kg | 140 lb63.5 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Chest Supported Row | 63 lb28.6 kg | 86 lb39 kg | 116 lb52.6 kg | 147 lb66.7 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Chest Supported Row | 66 lb29.9 kg | 91 lb41.3 kg | 122 lb55.3 kg | 155 lb70.3 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Chest Supported Row | 69 lb31.3 kg | 95 lb43.1 kg | 128 lb58.1 kg | 162 lb73.5 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Chest Supported Row | 72 lb32.7 kg | 99 lb44.9 kg | 134 lb60.8 kg | 169 lb76.7 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Chest Supported Row | 75 lb34 kg | 103 lb46.7 kg | 139 lb63 kg | 176 lb79.8 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Chest Supported Row | 78 lb35.4 kg | 107 lb48.5 kg | 145 lb65.8 kg | 183 lb83 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Chest Supported Row | 81 lb36.7 kg | 111 lb50.3 kg | 150 lb68 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Chest Supported Row | 84 lb38.1 kg | 115 lb52.2 kg | 155 lb70.3 kg | 196 lb88.9 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Chest Supported Row | 86 lb39 kg | 119 lb54 kg | 160 lb72.6 kg | 203 lb92.1 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Chest Supported Row | 89 lb40.4 kg | 123 lb55.8 kg | 165 lb74.8 kg | 209 lb94.8 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Chest Supported Row | 92 lb41.7 kg | 126 lb57.2 kg | 170 lb77.1 kg | 215 lb97.5 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Chest Supported Row | 94 lb42.6 kg | 130 lb59 kg | 175 lb79.4 kg | 222 lb100.7 kg |
How Your Barbell Bench Press vs Chest Supported Row 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)
Use recent Bench Press and Chest Supported Row sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on 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.
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.
3. Find the chest supported row strength level
For chest supported row, 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.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
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 bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the chest supported row | Use machine-resistance estimated max and adjust 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Barbell Bench Press and Chest Supported Row Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
37.2 → 69 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 Chest Supported Row standard minus the Bench Press standard: zero means equal, above zero means the Chest Supported Row 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 Chest Supported Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 9.6 kg at 100 lb and 17.2 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Chest Supported Row standard minus the Bench Press standard: zero means equal, above zero means the Chest Supported Row 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 Chest Supported Row Exercises Used by This Calculator
Valid results depend on using the specified bench press and chest supported row technique and load convention. Use strict, repeatable Barbell Bench Press and Chest Supported Row 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 Chest Supported Row setup and load convention
Chest-supported machine or T-bar setup only. Chest and torso stay fully supported. Feet planted; head and torso stable. Arms fully extend without shoulder dumping. Pull handles toward lower chest or upper abdomen. Both handles move together; elbows symmetrical. No bouncing off the chest pad. No momentum, hip drive, or body English. No torso lift, rocking, or shortened reps. No unsupported, cable, or single-arm rows. Rep ends at controlled top contraction.
Enter one recent Barbell Bench Press result and one recent Chest Supported Row result
First lift: total barbell weight and 1–12 strict reps. Second lift: displayed or total loaded machine resistance and 1–12 strict reps. Pounds or kilograms.
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