Arnold Press vs Machine Chest Press Strength Standards
Compare your arnold press and machine chest press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable arnold press set that follows the canonical setup, range, and lockout rules and a selectorized horizontal chest press with the handles aligned near mid-chest, controlled chest-depth movement, and full elbow extension. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Arnold Press vs Machine Chest Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the arnold press and machine chest press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your arnold press and machine chest press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Arnold Press / Machine Chest Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Arnold Press vs Machine Chest Press Standards
How to read the table: The first number is Arnold Press; the second is Machine Chest Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 38 / 109 lb 17.2 / 49.4 kg | 50 / 151 lb 22.7 / 68.5 kg | 64 / 200 lb 29 / 90.7 kg | 87 / 259 lb 39.5 / 117.5 kg |
| 130 lb 59 kg | 40 / 115 lb 18.1 / 52.2 kg | 53 / 159 lb 24 / 72.1 kg | 68 / 211 lb 30.8 / 95.7 kg | 92 / 273 lb 41.7 / 123.8 kg |
| 140 lb 63.5 kg | 42 / 121 lb 19.1 / 54.9 kg | 55 / 167 lb 24.9 / 75.7 kg | 71 / 222 lb 32.2 / 100.7 kg | 96 / 287 lb 43.5 / 130.2 kg |
| 150 lb 68 kg | 44 / 126 lb 20 / 57.2 kg | 58 / 175 lb 26.3 / 79.4 kg | 74 / 232 lb 33.6 / 105.2 kg | 101 / 301 lb 45.8 / 136.5 kg |
| 160 lb 72.6 kg | 45 / 132 lb 20.4 / 59.9 kg | 61 / 183 lb 27.7 / 83 kg | 78 / 243 lb 35.4 / 110.2 kg | 105 / 314 lb 47.6 / 142.4 kg |
| 170 lb 77.1 kg | 47 / 137 lb 21.3 / 62.1 kg | 63 / 190 lb 28.6 / 86.2 kg | 81 / 253 lb 36.7 / 114.8 kg | 110 / 327 lb 49.9 / 148.3 kg |
| 180 lb 81.6 kg | 49 / 143 lb 22.2 / 64.9 kg | 66 / 198 lb 29.9 / 89.8 kg | 84 / 262 lb 38.1 / 118.8 kg | 114 / 340 lb 51.7 / 154.2 kg |
| 190 lb 86.2 kg | 51 / 148 lb 23.1 / 67.1 kg | 68 / 205 lb 30.8 / 93 kg | 87 / 272 lb 39.5 / 123.4 kg | 118 / 352 lb 53.5 / 159.7 kg |
| 200 lb 90.7 kg | 53 / 153 lb 24 / 69.4 kg | 70 / 212 lb 31.8 / 96.2 kg | 90 / 281 lb 40.8 / 127.5 kg | 122 / 364 lb 55.3 / 165.1 kg |
| 210 lb 95.3 kg | 55 / 158 lb 24.9 / 71.7 kg | 73 / 219 lb 33.1 / 99.3 kg | 93 / 291 lb 42.2 / 132 kg | 126 / 376 lb 57.2 / 170.6 kg |
| 220 lb 99.8 kg | 56 / 163 lb 25.4 / 73.9 kg | 75 / 226 lb 34 / 102.5 kg | 96 / 300 lb 43.5 / 136.1 kg | 130 / 388 lb 59 / 176 kg |
| 230 lb 104.3 kg | 58 / 168 lb 26.3 / 76.2 kg | 77 / 233 lb 34.9 / 105.7 kg | 99 / 309 lb 44.9 / 140.2 kg | 134 / 400 lb 60.8 / 181.4 kg |
| 240 lb 108.9 kg | 60 / 173 lb 27.2 / 78.5 kg | 79 / 240 lb 35.8 / 108.9 kg | 102 / 318 lb 46.3 / 144.2 kg | 138 / 411 lb 62.6 / 186.4 kg |
| 250 lb 113.4 kg | 61 / 178 lb 27.7 / 80.7 kg | 82 / 246 lb 37.2 / 111.6 kg | 104 / 327 lb 47.2 / 148.3 kg | 142 / 423 lb 64.4 / 191.9 kg |
| 260 lb 117.9 kg | 63 / 182 lb 28.6 / 82.6 kg | 84 / 253 lb 38.1 / 114.8 kg | 107 / 335 lb 48.5 / 152 kg | 145 / 434 lb 65.8 / 196.9 kg |
| 270 lb 122.5 kg | 64 / 187 lb 29 / 84.8 kg | 86 / 259 lb 39 / 117.5 kg | 110 / 344 lb 49.9 / 156 kg | 149 / 445 lb 67.6 / 201.8 kg |
| 280 lb 127 kg | 66 / 192 lb 29.9 / 87.1 kg | 88 / 265 lb 39.9 / 120.2 kg | 113 / 352 lb 51.3 / 159.7 kg | 153 / 456 lb 69.4 / 206.8 kg |
| 290 lb 131.5 kg | 68 / 196 lb 30.8 / 88.9 kg | 90 / 272 lb 40.8 / 123.4 kg | 115 / 361 lb 52.2 / 163.7 kg | 156 / 467 lb 70.8 / 211.8 kg |
| 300 lb 136.1 kg | 69 / 201 lb 31.3 / 91.2 kg | 92 / 278 lb 41.7 / 126.1 kg | 118 / 369 lb 53.5 / 167.4 kg | 160 / 477 lb 72.6 / 216.4 kg |
Women’s Arnold Press vs Machine Chest Press Standards
How to read the table: The first number is Arnold Press; the second is Machine Chest Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 16 / 60 lb 7.3 / 27.2 kg | 25 / 82 lb 11.3 / 37.2 kg | 32 / 112 lb 14.5 / 50.8 kg | 46 / 147 lb 20.9 / 66.7 kg |
| 110 lb 49.9 kg | 17 / 63 lb 7.7 / 28.6 kg | 27 / 88 lb 12.2 / 39.9 kg | 34 / 120 lb 15.4 / 54.4 kg | 49 / 156 lb 22.2 / 70.8 kg |
| 120 lb 54.4 kg | 18 / 67 lb 8.2 / 30.4 kg | 28 / 93 lb 12.7 / 42.2 kg | 36 / 127 lb 16.3 / 57.6 kg | 52 / 165 lb 23.6 / 74.8 kg |
| 130 lb 59 kg | 19 / 71 lb 8.6 / 32.2 kg | 30 / 98 lb 13.6 / 44.5 kg | 38 / 134 lb 17.2 / 60.8 kg | 55 / 175 lb 24.9 / 79.4 kg |
| 140 lb 63.5 kg | 20 / 74 lb 9.1 / 33.6 kg | 32 / 103 lb 14.5 / 46.7 kg | 40 / 140 lb 18.1 / 63.5 kg | 57 / 183 lb 25.9 / 83 kg |
| 150 lb 68 kg | 21 / 78 lb 9.5 / 35.4 kg | 33 / 108 lb 15 / 49 kg | 42 / 147 lb 19.1 / 66.7 kg | 60 / 192 lb 27.2 / 87.1 kg |
| 160 lb 72.6 kg | 22 / 81 lb 10 / 36.7 kg | 34 / 113 lb 15.4 / 51.3 kg | 44 / 153 lb 20 / 69.4 kg | 63 / 200 lb 28.6 / 90.7 kg |
| 170 lb 77.1 kg | 23 / 85 lb 10.4 / 38.6 kg | 36 / 117 lb 16.3 / 53.1 kg | 46 / 160 lb 20.9 / 72.6 kg | 65 / 209 lb 29.5 / 94.8 kg |
| 180 lb 81.6 kg | 24 / 88 lb 10.9 / 39.9 kg | 37 / 122 lb 16.8 / 55.3 kg | 47 / 166 lb 21.3 / 75.3 kg | 68 / 217 lb 30.8 / 98.4 kg |
| 190 lb 86.2 kg | 25 / 91 lb 11.3 / 41.3 kg | 39 / 126 lb 17.7 / 57.2 kg | 49 / 172 lb 22.2 / 78 kg | 70 / 225 lb 31.8 / 102.1 kg |
| 200 lb 90.7 kg | 25 / 94 lb 11.3 / 42.6 kg | 40 / 131 lb 18.1 / 59.4 kg | 51 / 178 lb 23.1 / 80.7 kg | 73 / 233 lb 33.1 / 105.7 kg |
| 210 lb 95.3 kg | 26 / 98 lb 11.8 / 44.5 kg | 41 / 135 lb 18.6 / 61.2 kg | 53 / 184 lb 24 / 83.5 kg | 75 / 240 lb 34 / 108.9 kg |
| 220 lb 99.8 kg | 27 / 101 lb 12.2 / 45.8 kg | 43 / 139 lb 19.5 / 63 kg | 54 / 190 lb 24.5 / 86.2 kg | 77 / 248 lb 34.9 / 112.5 kg |
| 230 lb 104.3 kg | 28 / 104 lb 12.7 / 47.2 kg | 44 / 144 lb 20 / 65.3 kg | 56 / 195 lb 25.4 / 88.5 kg | 80 / 255 lb 36.3 / 115.7 kg |
| 240 lb 108.9 kg | 29 / 107 lb 13.2 / 48.5 kg | 45 / 148 lb 20.4 / 67.1 kg | 57 / 201 lb 25.9 / 91.2 kg | 82 / 263 lb 37.2 / 119.3 kg |
How Your Arnold Press vs Machine Chest Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the arnold press strength level
The standards use the sex-specific targets from the individual Arnold Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the machine chest press strength level
The machine chest press standards use the sex-specific standards from the individual Chest Press Machine tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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 displayed resistance 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 is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 arnold press | Adjust arnold press targets to exact bodyweight with the two-thirds rule. |
| Rate the machine chest press | Adjust machine chest press targets to exact bodyweight with the two-thirds 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Arnold Press and Machine Chest Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the machine chest press standard is higher; below zero means the arnold press standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
78 → 143.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine chest press standard minus the arnold press standard. A plus sign means the machine chest press standard is higher. A minus sign means the arnold press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +71 lb +32.2 kg | +101 lb +45.8 kg | +136 lb +61.7 kg | +172 lb +78 kg |
| 130 lb 59 kg | +75 lb +34.1 kg | +106 lb +48.1 kg | +143 lb +64.9 kg | +181 lb +82.1 kg |
| 140 lb 63.5 kg | +79 lb +35.8 kg | +112 lb +50.8 kg | +151 lb +68.5 kg | +191 lb +86.7 kg |
| 150 lb 68 kg | +82 lb +37.2 kg | +117 lb +53.1 kg | +158 lb +71.6 kg | +200 lb +90.7 kg |
| 160 lb 72.6 kg | +87 lb +39.5 kg | +122 lb +55.3 kg | +165 lb +74.8 kg | +209 lb +94.8 kg |
| 170 lb 77.1 kg | +90 lb +40.8 kg | +127 lb +57.6 kg | +172 lb +78.1 kg | +217 lb +98.4 kg |
| 180 lb 81.6 kg | +94 lb +42.7 kg | +132 lb +59.9 kg | +178 lb +80.7 kg | +226 lb +102.5 kg |
| 190 lb 86.2 kg | +97 lb +44 kg | +137 lb +62.2 kg | +185 lb +83.9 kg | +234 lb +106.2 kg |
| 200 lb 90.7 kg | +100 lb +45.4 kg | +142 lb +64.4 kg | +191 lb +86.7 kg | +242 lb +109.8 kg |
| 210 lb 95.3 kg | +103 lb +46.8 kg | +146 lb +66.2 kg | +198 lb +89.8 kg | +250 lb +113.4 kg |
| 220 lb 99.8 kg | +107 lb +48.5 kg | +151 lb +68.5 kg | +204 lb +92.6 kg | +258 lb +117 kg |
| 230 lb 104.3 kg | +110 lb +49.9 kg | +156 lb +70.8 kg | +210 lb +95.3 kg | +266 lb +120.6 kg |
| 240 lb 108.9 kg | +113 lb +51.3 kg | +161 lb +73.1 kg | +216 lb +97.9 kg | +273 lb +123.8 kg |
| 250 lb 113.4 kg | +117 lb +53 kg | +164 lb +74.4 kg | +223 lb +101.1 kg | +281 lb +127.5 kg |
| 260 lb 117.9 kg | +119 lb +54 kg | +169 lb +76.7 kg | +228 lb +103.5 kg | +289 lb +131.1 kg |
| 270 lb 122.5 kg | +123 lb +55.8 kg | +173 lb +78.5 kg | +234 lb +106.1 kg | +296 lb +134.2 kg |
| 280 lb 127 kg | +126 lb +57.2 kg | +177 lb +80.3 kg | +239 lb +108.4 kg | +303 lb +137.4 kg |
| 290 lb 131.5 kg | +128 lb +58.1 kg | +182 lb +82.6 kg | +246 lb +111.5 kg | +311 lb +141 kg |
| 300 lb 136.1 kg | +132 lb +59.9 kg | +186 lb +84.4 kg | +251 lb +113.9 kg | +317 lb +143.8 kg |
How Women’s Arnold Press and Machine Chest Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
45.8 → 82.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine chest press standard minus the arnold press standard. A plus sign means the machine chest press standard is higher. A minus sign means the arnold press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +44 lb +19.9 kg | +57 lb +25.9 kg | +80 lb +36.3 kg | +101 lb +45.8 kg |
| 110 lb 49.9 kg | +46 lb +20.9 kg | +61 lb +27.7 kg | +86 lb +39 kg | +107 lb +48.6 kg |
| 120 lb 54.4 kg | +49 lb +22.2 kg | +65 lb +29.5 kg | +91 lb +41.3 kg | +113 lb +51.2 kg |
| 130 lb 59 kg | +52 lb +23.6 kg | +68 lb +30.9 kg | +96 lb +43.6 kg | +120 lb +54.5 kg |
| 140 lb 63.5 kg | +54 lb +24.5 kg | +71 lb +32.2 kg | +100 lb +45.4 kg | +126 lb +57.1 kg |
| 150 lb 68 kg | +57 lb +25.9 kg | +75 lb +34 kg | +105 lb +47.6 kg | +132 lb +59.9 kg |
| 160 lb 72.6 kg | +59 lb +26.7 kg | +79 lb +35.9 kg | +109 lb +49.4 kg | +137 lb +62.1 kg |
| 170 lb 77.1 kg | +62 lb +28.2 kg | +81 lb +36.8 kg | +114 lb +51.7 kg | +144 lb +65.3 kg |
| 180 lb 81.6 kg | +64 lb +29 kg | +85 lb +38.5 kg | +119 lb +54 kg | +149 lb +67.6 kg |
| 190 lb 86.2 kg | +66 lb +30 kg | +87 lb +39.5 kg | +123 lb +55.8 kg | +155 lb +70.3 kg |
| 200 lb 90.7 kg | +69 lb +31.3 kg | +91 lb +41.3 kg | +127 lb +57.6 kg | +160 lb +72.6 kg |
| 210 lb 95.3 kg | +72 lb +32.7 kg | +94 lb +42.6 kg | +131 lb +59.5 kg | +165 lb +74.9 kg |
| 220 lb 99.8 kg | +74 lb +33.6 kg | +96 lb +43.5 kg | +136 lb +61.7 kg | +171 lb +77.6 kg |
| 230 lb 104.3 kg | +76 lb +34.5 kg | +100 lb +45.3 kg | +139 lb +63.1 kg | +175 lb +79.4 kg |
| 240 lb 108.9 kg | +78 lb +35.3 kg | +103 lb +46.7 kg | +144 lb +65.3 kg | +181 lb +82.1 kg |
Arnold Press and Machine Chest Press Exercises Used by This Calculator
This calculator uses a strict arnold press and a selectorized chest press machine set. Use strict canonical Arnold Press and Machine Chest Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Arnold Press
Strict seated bilateral Arnold Press Enter the weight of one dumbbell, not the combined pair Matched dumbbells move together through every counted rep Start in front of the shoulders or upper chest with palms facing the lifter or mostly inward Press and rotate through a visible Arnold Press path Reach controlled overhead lockout with both elbows extended Enter weight per dumbbell. Keep the same equipment and setup when retesting.
Use a selectorized horizontal chest press
Set the seat so the handles align near mid-chest. Keep the torso and head against the pad and feet planted, lower both handles under control to chest-depth equivalent, and press to full elbow extension. Do not enter a plate-loaded, iso-lateral, Smith-machine, incline, decline, or partial press.
Enter one recent Arnold Press result and one recent Machine Chest Press result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Arnold Press — View the individual Arnold Press standards and next strength-level target.
- Chest Press Machine — View the individual Machine Chest Press standards and next strength-level target.
- Seated Dumbbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Standing Dumbbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Barbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Standing Strict Barbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.