Bench Press With Chains vs Push Press Strength Standards
Compare your bench press with chains and push press against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: total barbell load and 1–12 strict reps. Pounds or kilograms. For the first exercise, complete strict bench press with chains repetitions through full range with a stable setup, controlled weight, and no assistance. For the second exercise, leg drive initiates the bar path and the arms finish the lockout overhead. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Bench Press with Chains vs Push Press Strength Standards
The paired standards below show what the bench press with chains and push press 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 with Chains / Push Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Bench Press with Chains vs Push 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 | Bench Press with Chains | 79 lb35.8 kg | 110 lb49.9 kg | 143 lb64.9 kg | 176 lb79.8 kg |
| Push Press | 91 lb41.3 kg | 107 lb48.5 kg | 126 lb57.2 kg | 158 lb71.7 kg | |
| 130 lb59 kg | Bench Press with Chains | 83 lb37.6 kg | 116 lb52.6 kg | 151 lb68.5 kg | 186 lb84.4 kg |
| Push Press | 96 lb43.5 kg | 113 lb51.3 kg | 133 lb60.3 kg | 167 lb75.7 kg | |
| 140 lb63.5 kg | Bench Press with Chains | 87 lb39.5 kg | 122 lb55.3 kg | 158 lb71.7 kg | 195 lb88.5 kg |
| Push Press | 101 lb45.8 kg | 119 lb54 kg | 140 lb63.5 kg | 175 lb79.4 kg | |
| 150 lb68 kg | Bench Press with Chains | 91 lb41.3 kg | 127 lb57.6 kg | 166 lb75.3 kg | 204 lb92.5 kg |
| Push Press | 106 lb48.1 kg | 125 lb56.7 kg | 146 lb66.2 kg | 184 lb83.5 kg | |
| 160 lb72.6 kg | Bench Press with Chains | 95 lb43.1 kg | 133 lb60.3 kg | 173 lb78.5 kg | 213 lb96.6 kg |
| Push Press | 111 lb50.3 kg | 130 lb59 kg | 152 lb68.9 kg | 192 lb87.1 kg | |
| 170 lb77.1 kg | Bench Press with Chains | 99 lb44.9 kg | 138 lb62.6 kg | 180 lb81.6 kg | 222 lb100.7 kg |
| Push Press | 115 lb52.2 kg | 136 lb61.7 kg | 159 lb72.1 kg | 200 lb90.7 kg | |
| 180 lb81.6 kg | Bench Press with Chains | 103 lb46.7 kg | 144 lb65.3 kg | 187 lb84.8 kg | 231 lb104.8 kg |
| Push Press | 120 lb54.4 kg | 141 lb64 kg | 165 lb74.8 kg | 207 lb93.9 kg | |
| 190 lb86.2 kg | Bench Press with Chains | 107 lb48.5 kg | 149 lb67.6 kg | 194 lb88 kg | 239 lb108.4 kg |
| Push Press | 124 lb56.2 kg | 146 lb66.2 kg | 171 lb77.6 kg | 215 lb97.5 kg | |
| 200 lb90.7 kg | Bench Press with Chains | 111 lb50.3 kg | 154 lb69.9 kg | 201 lb91.2 kg | 247 lb112 kg |
| Push Press | 128 lb58.1 kg | 151 lb68.5 kg | 177 lb80.3 kg | 222 lb100.7 kg | |
| 210 lb95.3 kg | Bench Press with Chains | 114 lb51.7 kg | 159 lb72.1 kg | 207 lb93.9 kg | 255 lb115.7 kg |
| Push Press | 133 lb60.3 kg | 156 lb70.8 kg | 183 lb83 kg | 230 lb104.3 kg | |
| 220 lb99.8 kg | Bench Press with Chains | 118 lb53.5 kg | 164 lb74.4 kg | 214 lb97.1 kg | 264 lb119.7 kg |
| Push Press | 137 lb62.1 kg | 161 lb73 kg | 189 lb85.7 kg | 237 lb107.5 kg | |
| 230 lb104.3 kg | Bench Press with Chains | 122 lb55.3 kg | 169 lb76.7 kg | 220 lb99.8 kg | 271 lb122.9 kg |
| Push Press | 141 lb64 kg | 166 lb75.3 kg | 194 lb88 kg | 244 lb110.7 kg | |
| 240 lb108.9 kg | Bench Press with Chains | 125 lb56.7 kg | 174 lb78.9 kg | 227 lb103 kg | 279 lb126.6 kg |
| Push Press | 145 lb65.8 kg | 171 lb77.6 kg | 200 lb90.7 kg | 251 lb113.9 kg | |
| 250 lb113.4 kg | Bench Press with Chains | 128 lb58.1 kg | 179 lb81.2 kg | 233 lb105.7 kg | 287 lb130.2 kg |
| Push Press | 149 lb67.6 kg | 175 lb79.4 kg | 205 lb93 kg | 258 lb117 kg | |
| 260 lb117.9 kg | Bench Press with Chains | 132 lb59.9 kg | 184 lb83.5 kg | 239 lb108.4 kg | 295 lb133.8 kg |
| Push Press | 153 lb69.4 kg | 180 lb81.6 kg | 211 lb95.7 kg | 265 lb120.2 kg | |
| 270 lb122.5 kg | Bench Press with Chains | 135 lb61.2 kg | 188 lb85.3 kg | 245 lb111.1 kg | 302 lb137 kg |
| Push Press | 157 lb71.2 kg | 185 lb83.9 kg | 216 lb98 kg | 272 lb123.4 kg | |
| 280 lb127 kg | Bench Press with Chains | 139 lb63 kg | 193 lb87.5 kg | 251 lb113.9 kg | 310 lb140.6 kg |
| Push Press | 161 lb73 kg | 189 lb85.7 kg | 221 lb100.2 kg | 278 lb126.1 kg | |
| 290 lb131.5 kg | Bench Press with Chains | 142 lb64.4 kg | 198 lb89.8 kg | 257 lb116.6 kg | 317 lb143.8 kg |
| Push Press | 164 lb74.4 kg | 194 lb88 kg | 227 lb103 kg | 285 lb129.3 kg | |
| 300 lb136.1 kg | Bench Press with Chains | 145 lb65.8 kg | 202 lb91.6 kg | 263 lb119.3 kg | 324 lb147 kg |
| Push Press | 168 lb76.2 kg | 198 lb89.8 kg | 232 lb105.2 kg | 292 lb132.4 kg |
Women’s Bench Press with Chains vs Push 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 | Bench Press with Chains | 37 lb16.8 kg | 54 lb24.5 kg | 73 lb33.1 kg | 94 lb42.6 kg |
| Push Press | 43 lb19.5 kg | 54 lb24.5 kg | 66 lb29.9 kg | 87 lb39.5 kg | |
| 110 lb49.9 kg | Bench Press with Chains | 40 lb18.1 kg | 58 lb26.3 kg | 78 lb35.4 kg | 100 lb45.4 kg |
| Push Press | 46 lb20.9 kg | 58 lb26.3 kg | 71 lb32.2 kg | 93 lb42.2 kg | |
| 120 lb54.4 kg | Bench Press with Chains | 42 lb19.1 kg | 61 lb27.7 kg | 83 lb37.6 kg | 106 lb48.1 kg |
| Push Press | 49 lb22.2 kg | 61 lb27.7 kg | 75 lb34 kg | 98 lb44.5 kg | |
| 130 lb59 kg | Bench Press with Chains | 45 lb20.4 kg | 65 lb29.5 kg | 87 lb39.5 kg | 112 lb50.8 kg |
| Push Press | 52 lb23.6 kg | 65 lb29.5 kg | 79 lb35.8 kg | 104 lb47.2 kg | |
| 140 lb63.5 kg | Bench Press with Chains | 47 lb21.3 kg | 68 lb30.8 kg | 92 lb41.7 kg | 117 lb53.1 kg |
| Push Press | 54 lb24.5 kg | 68 lb30.8 kg | 83 lb37.6 kg | 109 lb49.4 kg | |
| 150 lb68 kg | Bench Press with Chains | 49 lb22.2 kg | 71 lb32.2 kg | 96 lb43.5 kg | 123 lb55.8 kg |
| Push Press | 57 lb25.9 kg | 71 lb32.2 kg | 87 lb39.5 kg | 114 lb51.7 kg | |
| 160 lb72.6 kg | Bench Press with Chains | 51 lb23.1 kg | 74 lb33.6 kg | 100 lb45.4 kg | 128 lb58.1 kg |
| Push Press | 60 lb27.2 kg | 74 lb33.6 kg | 91 lb41.3 kg | 119 lb54 kg | |
| 170 lb77.1 kg | Bench Press with Chains | 53 lb24 kg | 77 lb34.9 kg | 104 lb47.2 kg | 134 lb60.8 kg |
| Push Press | 62 lb28.1 kg | 77 lb34.9 kg | 95 lb43.1 kg | 124 lb56.2 kg | |
| 180 lb81.6 kg | Bench Press with Chains | 55 lb24.9 kg | 80 lb36.3 kg | 108 lb49 kg | 139 lb63 kg |
| Push Press | 64 lb29 kg | 80 lb36.3 kg | 98 lb44.5 kg | 129 lb58.5 kg | |
| 190 lb86.2 kg | Bench Press with Chains | 57 lb25.9 kg | 83 lb37.6 kg | 112 lb50.8 kg | 144 lb65.3 kg |
| Push Press | 67 lb30.4 kg | 83 lb37.6 kg | 102 lb46.3 kg | 133 lb60.3 kg | |
| 200 lb90.7 kg | Bench Press with Chains | 59 lb26.8 kg | 86 lb39 kg | 116 lb52.6 kg | 149 lb67.6 kg |
| Push Press | 69 lb31.3 kg | 86 lb39 kg | 105 lb47.6 kg | 138 lb62.6 kg | |
| 210 lb95.3 kg | Bench Press with Chains | 61 lb27.7 kg | 89 lb40.4 kg | 120 lb54.4 kg | 154 lb69.9 kg |
| Push Press | 71 lb32.2 kg | 89 lb40.4 kg | 109 lb49.4 kg | 143 lb64.9 kg | |
| 220 lb99.8 kg | Bench Press with Chains | 63 lb28.6 kg | 92 lb41.7 kg | 124 lb56.2 kg | 159 lb72.1 kg |
| Push Press | 74 lb33.6 kg | 92 lb41.7 kg | 112 lb50.8 kg | 147 lb66.7 kg | |
| 230 lb104.3 kg | Bench Press with Chains | 65 lb29.5 kg | 94 lb42.6 kg | 128 lb58.1 kg | 164 lb74.4 kg |
| Push Press | 76 lb34.5 kg | 94 lb42.6 kg | 116 lb52.6 kg | 152 lb68.9 kg | |
| 240 lb108.9 kg | Bench Press with Chains | 67 lb30.4 kg | 97 lb44 kg | 131 lb59.4 kg | 168 lb76.2 kg |
| Push Press | 78 lb35.4 kg | 97 lb44 kg | 119 lb54 kg | 156 lb70.8 kg |
How Your Bench Press with Chains vs Push Press 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
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 Bench Press with Chains vs Push Press 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 with chains strength level
The bench press with chains 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the push press strength level
The standards use the sex-specific thresholds from the individual Push Press 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 larger lifters are expected to lift more without requiring strength to increase pound for pound.
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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 with chains | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the push press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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 Bench Press with Chains and Push Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice keep the same higher-target direction.
8.1 → 14.6 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 Push Press standard minus the Bench Press with Chains standard: zero means equal, above zero means the Push Press standard is higher, and below zero means the Bench Press with Chains 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 Bench Press with Chains and Push Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice at every displayed bodyweight.
Across 100–240 lb bodyweight, the Elite gap changes from 3.1 to 5.4 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Push Press standard minus the Bench Press with Chains standard: zero means equal, above zero means the Push Press standard is higher, and below zero means the Bench Press with Chains 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.
Bench Press with Chains and Push Press Exercises Used by This Calculator
The calculator expects repeatable bench press with chains and push press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Bench Press with Chains and Push 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 Bench Press with Chains setup and load convention
The entered weight for strict Bench Press with Chains. Valid Bench Press with Chains reps. The movement must follow the defined Bench Press with Chains path: barbell is bench pressed from chest touch to full lockout while chains add weight as they lift from the floor and finish with A valid finish requires the defined end position for Bench Press with Chains, visible control of the weight, and no assistance or substituted exercise style. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the exercise-specific Push Press setup and load convention
Barbell starts in the front rack position at the shoulders. A controlled dip is performed using the legs and hips before driving the bar upward. Leg drive initiates the bar path and the arms finish the lockout overhead. Each rep counts only when the bar is fully locked out overhead with elbows fully extended. The bar must remain under control throughout the full range of motion. Dip depth and technique must stay consistent across tests. Raw lifting only. Allowed equipment: barbell, rack, belt (optional), wrist wraps (optional), lifting shoes (optional). Excluded variations: strict overhead press (no leg drive), push jerk, split jerk, partial lockout reps, Smith machine pressing, and machine shoulder press variations. Estimated 1RM is calculated from the entered load and reps.
Enter one recent Bench Press with Chains result and one recent Push Press result
First lift: weight used and 1–12 strict reps. Second lift: total barbell load and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Bench Press with Chains — View the individual Bench Press with Chains standards and next strength-level target.
- Barbell Push Press — View the individual Push Press standards and next strength-level target.
- Barbell Bench Pin Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Spoto Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.