Dumbbell Bench Press vs Machine Pullover Strength Standards
Compare your dumbbell bench press and machine pullover against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight per dumbbell and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, each rep finishes with full lockout at the top. For the second exercise, move through the pullover arc without turning the rep into a pulldown, row, crunch, shortened stretch, rebound, or assisted torso heave. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Bench Press vs Machine Pullover Strength Standards
The paired standards below show what the dumbbell bench press and machine pullover 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 Dumbbell Bench Press / Machine Pullover in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Bench Press vs Machine Pullover 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 | Dumbbell Bench Press | 49 lb22.2 kg | 77 lb34.9 kg | 119 lb54 kg | 154 lb69.9 kg |
| Machine Pullover | 48 lb21.8 kg | 70 lb31.8 kg | 98 lb44.5 kg | 129 lb58.5 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 52 lb23.6 kg | 82 lb37.2 kg | 126 lb57.2 kg | 162 lb73.5 kg |
| Machine Pullover | 50 lb22.7 kg | 74 lb33.6 kg | 103 lb46.7 kg | 136 lb61.7 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 55 lb24.9 kg | 86 lb39 kg | 132 lb59.9 kg | 171 lb77.6 kg |
| Machine Pullover | 53 lb24 kg | 78 lb35.4 kg | 109 lb49.4 kg | 143 lb64.9 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 57 lb25.9 kg | 90 lb40.8 kg | 138 lb62.6 kg | 179 lb81.2 kg |
| Machine Pullover | 56 lb25.4 kg | 81 lb36.7 kg | 114 lb51.7 kg | 149 lb67.6 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 60 lb27.2 kg | 94 lb42.6 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Machine Pullover | 58 lb26.3 kg | 85 lb38.6 kg | 119 lb54 kg | 156 lb70.8 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 62 lb28.1 kg | 97 lb44 kg | 150 lb68 kg | 194 lb88 kg |
| Machine Pullover | 60 lb27.2 kg | 88 lb39.9 kg | 123 lb55.8 kg | 162 lb73.5 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 65 lb29.5 kg | 101 lb45.8 kg | 156 lb70.8 kg | 202 lb91.6 kg |
| Machine Pullover | 63 lb28.6 kg | 92 lb41.7 kg | 128 lb58.1 kg | 169 lb76.7 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 162 lb73.5 kg | 209 lb94.8 kg |
| Machine Pullover | 65 lb29.5 kg | 95 lb43.1 kg | 133 lb60.3 kg | 175 lb79.4 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 69 lb31.3 kg | 109 lb49.4 kg | 168 lb76.2 kg | 216 lb98 kg |
| Machine Pullover | 67 lb30.4 kg | 98 lb44.5 kg | 138 lb62.6 kg | 181 lb82.1 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 72 lb32.7 kg | 112 lb50.8 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Machine Pullover | 69 lb31.3 kg | 102 lb46.3 kg | 142 lb64.4 kg | 187 lb84.8 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 74 lb33.6 kg | 116 lb52.6 kg | 179 lb81.2 kg | 230 lb104.3 kg |
| Machine Pullover | 72 lb32.7 kg | 105 lb47.6 kg | 147 lb66.7 kg | 193 lb87.5 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 76 lb34.5 kg | 119 lb54 kg | 184 lb83.5 kg | 237 lb107.5 kg |
| Machine Pullover | 74 lb33.6 kg | 108 lb49 kg | 151 lb68.5 kg | 199 lb90.3 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 78 lb35.4 kg | 123 lb55.8 kg | 189 lb85.7 kg | 244 lb110.7 kg |
| Machine Pullover | 76 lb34.5 kg | 111 lb50.3 kg | 155 lb70.3 kg | 204 lb92.5 kg | |
| 250 lb113.4 kg | Dumbbell Bench Press | 80 lb36.3 kg | 126 lb57.2 kg | 195 lb88.5 kg | 251 lb113.9 kg |
| Machine Pullover | 78 lb35.4 kg | 114 lb51.7 kg | 160 lb72.6 kg | 210 lb95.3 kg | |
| 260 lb117.9 kg | Dumbbell Bench Press | 83 lb37.6 kg | 129 lb58.5 kg | 200 lb90.7 kg | 258 lb117 kg |
| Machine Pullover | 80 lb36.3 kg | 117 lb53.1 kg | 164 lb74.4 kg | 216 lb98 kg | |
| 270 lb122.5 kg | Dumbbell Bench Press | 85 lb38.6 kg | 133 lb60.3 kg | 205 lb93 kg | 264 lb119.7 kg |
| Machine Pullover | 82 lb37.2 kg | 120 lb54.4 kg | 168 lb76.2 kg | 221 lb100.2 kg | |
| 280 lb127 kg | Dumbbell Bench Press | 87 lb39.5 kg | 136 lb61.7 kg | 210 lb95.3 kg | 271 lb122.9 kg |
| Machine Pullover | 84 lb38.1 kg | 123 lb55.8 kg | 172 lb78 kg | 227 lb103 kg | |
| 290 lb131.5 kg | Dumbbell Bench Press | 89 lb40.4 kg | 139 lb63 kg | 215 lb97.5 kg | 277 lb125.6 kg |
| Machine Pullover | 86 lb39 kg | 126 lb57.2 kg | 176 lb79.8 kg | 232 lb105.2 kg | |
| 300 lb136.1 kg | Dumbbell Bench Press | 91 lb41.3 kg | 142 lb64.4 kg | 220 lb99.8 kg | 283 lb128.4 kg |
| Machine Pullover | 88 lb39.9 kg | 129 lb58.5 kg | 180 lb81.6 kg | 237 lb107.5 kg |
Women’s Dumbbell Bench Press vs Machine Pullover 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 | Dumbbell Bench Press | 18 lb8.2 kg | 34 lb15.4 kg | 57 lb25.9 kg | 80 lb36.3 kg |
| Machine Pullover | 23 lb10.4 kg | 37 lb16.8 kg | 53 lb24 kg | 71 lb32.2 kg | |
| 110 lb49.9 kg | Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 61 lb27.7 kg | 85 lb38.6 kg |
| Machine Pullover | 24 lb10.9 kg | 39 lb17.7 kg | 56 lb25.4 kg | 76 lb34.5 kg | |
| 120 lb54.4 kg | Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 90 lb40.8 kg |
| Machine Pullover | 26 lb11.8 kg | 41 lb18.6 kg | 59 lb26.8 kg | 80 lb36.3 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 21 lb9.5 kg | 41 lb18.6 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Machine Pullover | 27 lb12.2 kg | 44 lb20 kg | 63 lb28.6 kg | 85 lb38.6 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 72 lb32.7 kg | 100 lb45.4 kg |
| Machine Pullover | 29 lb13.2 kg | 46 lb20.9 kg | 66 lb29.9 kg | 89 lb40.4 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 75 lb34 kg | 105 lb47.6 kg |
| Machine Pullover | 30 lb13.6 kg | 48 lb21.8 kg | 69 lb31.3 kg | 93 lb42.2 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 24 lb10.9 kg | 47 lb21.3 kg | 78 lb35.4 kg | 110 lb49.9 kg |
| Machine Pullover | 31 lb14.1 kg | 50 lb22.7 kg | 72 lb32.7 kg | 97 lb44 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 25 lb11.3 kg | 49 lb22.2 kg | 82 lb37.2 kg | 114 lb51.7 kg |
| Machine Pullover | 33 lb15 kg | 52 lb23.6 kg | 75 lb34 kg | 101 lb45.8 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 26 lb11.8 kg | 51 lb23.1 kg | 85 lb38.6 kg | 119 lb54 kg |
| Machine Pullover | 34 lb15.4 kg | 54 lb24.5 kg | 78 lb35.4 kg | 105 lb47.6 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 27 lb12.2 kg | 53 lb24 kg | 88 lb39.9 kg | 123 lb55.8 kg |
| Machine Pullover | 35 lb15.9 kg | 56 lb25.4 kg | 81 lb36.7 kg | 109 lb49.4 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 28 lb12.7 kg | 55 lb24.9 kg | 91 lb41.3 kg | 127 lb57.6 kg |
| Machine Pullover | 36 lb16.3 kg | 58 lb26.3 kg | 84 lb38.1 kg | 113 lb51.3 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 29 lb13.2 kg | 56 lb25.4 kg | 94 lb42.6 kg | 131 lb59.4 kg |
| Machine Pullover | 38 lb17.2 kg | 60 lb27.2 kg | 86 lb39 kg | 116 lb52.6 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 30 lb13.6 kg | 58 lb26.3 kg | 97 lb44 kg | 136 lb61.7 kg |
| Machine Pullover | 39 lb17.7 kg | 62 lb28.1 kg | 89 lb40.4 kg | 120 lb54.4 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 31 lb14.1 kg | 60 lb27.2 kg | 100 lb45.4 kg | 140 lb63.5 kg |
| Machine Pullover | 40 lb18.1 kg | 64 lb29 kg | 92 lb41.7 kg | 124 lb56.2 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 31 lb14.1 kg | 62 lb28.1 kg | 103 lb46.7 kg | 144 lb65.3 kg |
| Machine Pullover | 41 lb18.6 kg | 66 lb29.9 kg | 94 lb42.6 kg | 127 lb57.6 kg |
How Your Dumbbell Bench Press vs Machine Pullover Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
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)
Use recent Dumbbell Bench Press and Machine Pullover 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 dumbbell bench press strength level
The dumbbell 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.
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 machine pullover strength level
The machine pullover 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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 dumbbell bench press | Use bilateral estimated max from one-dumbbell input and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the machine pullover | 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Dumbbell Bench Press and Machine Pullover Standards Differ
What the men’s data shows:
The dumbbell bench press and machine pullover standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 11.4 kg at 120 lb and 20.9 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Pullover standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Machine Pullover standard is higher, and below zero means the Dumbbell 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 Dumbbell Bench Press and Machine Pullover Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice and Intermediate keep the same higher-target direction.
4.1 → 7.7 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Pullover standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Machine Pullover standard is higher, and below zero means the Dumbbell 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.
Dumbbell Bench Press and Machine Pullover Exercises Used by This Calculator
The calculator expects repeatable dumbbell bench press and machine pullover results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Dumbbell Bench Press and Machine Pullover 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 Dumbbell Bench Press setup and load convention
Weight entered is weight per dumbbell. Dumbbells are lowered under control to chest level on a flat bench. Both dumbbells move together on each rep. Each rep finishes with full lockout at the top. Raw lifting only. Allowed equipment: matched dumbbells, flat bench, optional rack, optional belt, optional wrist wraps. Disallowed variations: incline dumbbell press, decline dumbbell press, single-arm dumbbell press, machine press, Smith machine, floor press, partial reps, and assisted reps. Estimated 1RM is calculated from bilateral load (weight per dumbbell × 2) and entered reps.
Use the Machine Pullover setup and load convention
The selected or machine-indicated resistance used for the pullover. Valid machine pullover reps. Move through the pullover arc without turning the rep into a pulldown, row, crunch, shortened stretch, rebound, or assisted torso heave. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Dumbbell Bench Press result and one recent Machine Pullover result
First lift: weight per dumbbell and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Machine Pullover — View the individual Machine Pullover standards and next strength-level target.
- Bench Press 1 Rep Max Calculator — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Lat Pulldown (Strict) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Straight Arm Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Close Grip Lat Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.