Bench vs Pendlay Row Strength Standards

Barbell Bench Press vs Pendlay Row Strength Standards

The paired standards below show what the bench press and Pendlay 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 / Pendlay Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Bench Press vs Pendlay 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.

Women’s Bench Press vs Pendlay 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.

How Your Barbell Bench Press vs Pendlay 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

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)

Set quality matters for this Barbell Bench Press vs Pendlay Row 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 bench press strength level

The bench 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.

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 Pendlay row strength level

The Pendlay row standards use the exercise-specific targets from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

The target rises more slowly than bodyweight so heavier lifters are expected to row more total barbell weight without requiring strength to increase pound for pound.

4. Compare the two results

Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is 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.

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 Pendlay Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Pendlay Row standard minus the Bench Press standard: zero means equal, above zero means the Pendlay 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.

How Women’s Barbell Bench Press and Pendlay Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Pendlay Row standard minus the Bench Press standard: zero means equal, above zero means the Pendlay 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.

Barbell Bench Press and Pendlay Row Exercises Used by This Calculator

For a useful comparison, perform a strict bench press and a strict Pendlay row using the setup and load rules below. Use strict, repeatable Barbell Bench Press and Pendlay 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 Pendlay Row setup and load convention

Barbell starts on the floor for every rep (dead stop). Lifter hinges at the hips with torso roughly parallel to the ground. Bar is pulled explosively from the floor to the lower chest or upper abdomen. Bar returns fully to the floor between reps with no bounce. Rep counts only if the bar clearly leaves the floor from a dead stop and returns under control. Pendlay Row standards use strict dead-stop reps and do not include momentum from touch-and-go rowing. Raw barbell lifting only. Touch-and-go barbell rows (no reset), bent-over rows with torso rise or hip extension, Smith machine rows or machine row variations, and equipped lifting are excluded. Estimated 1RM is calculated from the entered load and reps.

Enter one recent Barbell Bench Press result and one recent Pendlay Row result

First lift: total barbell weight and 1–12 strict reps. Second lift: total barbell weight and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Pendlay Row — View the individual Pendlay Row standards and next strength-level target.
• Barbell Bench Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Seal Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Chest Supported Dumbbell Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Machine Chest Supported Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Renegade Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.