Bench vs Shotgun Row Strength Standards

Barbell Bench Press vs Shotgun Row Strength Standards

These bodyweight tables place the bench press and shotgun row 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 / Shotgun Row, 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 Shotgun 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 Shotgun 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 Shotgun Row 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

When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

For the most useful Barbell Bench Press vs Shotgun Row 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 shotgun row strength level

The shotgun row 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.

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.

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 Shotgun Row Standards Differ

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

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

The calculator expects repeatable bench press and shotgun row results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Bench Press and Shotgun 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 Shotgun Row setup and load convention

The entered weight for strict Shotgun Row. Valid Shotgun Row reps. Row the handle toward the trunk along the shotgun-row path while resisting rotation, then return under control to the same reach and finish in a valid position that shows clear elbow drive and trunk control without twisting the body, yanking the stack, turning it into a low row, or shortening the reach. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.

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

• Shotgun Row — View the individual Shotgun Row standards and next strength-level target.
• Seated One Arm Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• One Arm Dumbbell Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Standing Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Cable Rope Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Low Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.