Bench vs Yates Bent Over Row Strength Standards

Barbell Bench Press vs Yates Bent Over Row Strength Standards

The paired standards below show what the bench press and yates bent over 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 / Yates Bent Over Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Bench Press vs Yates Bent Over 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 Yates Bent Over 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 Yates Bent Over Row Result Is Calculated

The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.

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 Yates Bent Over 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.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

3. Find the yates bent over row strength level

For yates bent over 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.

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

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.

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.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Barbell Bench Press and Yates Bent Over Row Standards Differ

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

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

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

Total barbell load is used. Use a straight underhand barbell grip. Start from a controlled hang. Hold a semi-upright hip hinge. Pull to lower abdomen or hip line. Keep elbows close to the torso. Reach full bottom arm extension. Return each rep under control. No straps, hip snap, or torso heave. No shrug, high-pull, or curl finish.

Enter one recent Barbell Bench Press result and one recent Yates Bent Over Row result

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

Related Tools

• Yates Bent Over Row — View the individual Yates Bent Over Row standards and next strength-level target.
• Barbell Bent-Over Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Pendlay Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• T-Bar Bent Over Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Chest Supported Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Seated Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.