Barbell Overhead Press With Chains vs Bench Strength Standards
Compare your barbell overhead press with chains and bench press 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 used and 1–12 strict reps. Second lift: total barbell weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, record base mass excluding chains; weigh total chain mass, floor-supported chain mass at clavicle start, suspended chain mass at full lockout, and leader/attachment configuration. For the second exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Overhead Press with Chains vs Barbell Bench Press Strength Standards
These bodyweight tables place the barbell overhead press with chains and bench press 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 Barbell Overhead Press with Chains / Bench Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Barbell Overhead Press with Chains vs Bench 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 | Barbell Overhead Press with Chains | 49 lb22.2 kg | 70 lb31.8 kg | 82 lb37.2 kg | 97 lb44 kg |
| Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg | |
| 130 lb59 kg | Barbell Overhead Press with Chains | 52 lb23.6 kg | 74 lb33.6 kg | 87 lb39.5 kg | 102 lb46.3 kg |
| Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg | |
| 140 lb63.5 kg | Barbell Overhead Press with Chains | 55 lb24.9 kg | 78 lb35.4 kg | 91 lb41.3 kg | 108 lb49 kg |
| Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg | |
| 150 lb68 kg | Barbell Overhead Press with Chains | 57 lb25.9 kg | 81 lb36.7 kg | 96 lb43.5 kg | 113 lb51.3 kg |
| Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg | |
| 160 lb72.6 kg | Barbell Overhead Press with Chains | 60 lb27.2 kg | 85 lb38.6 kg | 100 lb45.4 kg | 118 lb53.5 kg |
| Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg | |
| 170 lb77.1 kg | Barbell Overhead Press with Chains | 62 lb28.1 kg | 88 lb39.9 kg | 104 lb47.2 kg | 123 lb55.8 kg |
| Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg | |
| 180 lb81.6 kg | Barbell Overhead Press with Chains | 65 lb29.5 kg | 92 lb41.7 kg | 108 lb49 kg | 127 lb57.6 kg |
| Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg | |
| 190 lb86.2 kg | Barbell Overhead Press with Chains | 67 lb30.4 kg | 95 lb43.1 kg | 112 lb50.8 kg | 132 lb59.9 kg |
| Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg | |
| 200 lb90.7 kg | Barbell Overhead Press with Chains | 69 lb31.3 kg | 98 lb44.5 kg | 116 lb52.6 kg | 137 lb62.1 kg |
| Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg | |
| 210 lb95.3 kg | Barbell Overhead Press with Chains | 72 lb32.7 kg | 102 lb46.3 kg | 120 lb54.4 kg | 141 lb64 kg |
| Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg | |
| 220 lb99.8 kg | Barbell Overhead Press with Chains | 74 lb33.6 kg | 105 lb47.6 kg | 123 lb55.8 kg | 146 lb66.2 kg |
| Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg | |
| 230 lb104.3 kg | Barbell Overhead Press with Chains | 76 lb34.5 kg | 108 lb49 kg | 127 lb57.6 kg | 150 lb68 kg |
| Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg | |
| 240 lb108.9 kg | Barbell Overhead Press with Chains | 78 lb35.4 kg | 111 lb50.3 kg | 131 lb59.4 kg | 154 lb69.9 kg |
| Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg | |
| 250 lb113.4 kg | Barbell Overhead Press with Chains | 80 lb36.3 kg | 114 lb51.7 kg | 134 lb60.8 kg | 159 lb72.1 kg |
| Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg | |
| 260 lb117.9 kg | Barbell Overhead Press with Chains | 83 lb37.6 kg | 117 lb53.1 kg | 138 lb62.6 kg | 163 lb73.9 kg |
| Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg | |
| 270 lb122.5 kg | Barbell Overhead Press with Chains | 85 lb38.6 kg | 120 lb54.4 kg | 142 lb64.4 kg | 167 lb75.7 kg |
| Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg | |
| 280 lb127 kg | Barbell Overhead Press with Chains | 87 lb39.5 kg | 123 lb55.8 kg | 145 lb65.8 kg | 171 lb77.6 kg |
| Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg | |
| 290 lb131.5 kg | Barbell Overhead Press with Chains | 89 lb40.4 kg | 126 lb57.2 kg | 148 lb67.1 kg | 175 lb79.4 kg |
| Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg | |
| 300 lb136.1 kg | Barbell Overhead Press with Chains | 91 lb41.3 kg | 129 lb58.5 kg | 152 lb68.9 kg | 179 lb81.2 kg |
| Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
Women’s Barbell Overhead Press with Chains vs Bench 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 | Barbell Overhead Press with Chains | 21 lb9.5 kg | 34 lb15.4 kg | 41 lb18.6 kg | 51 lb23.1 kg |
| Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg | |
| 110 lb49.9 kg | Barbell Overhead Press with Chains | 23 lb10.4 kg | 36 lb16.3 kg | 44 lb20 kg | 54 lb24.5 kg |
| Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg | |
| 120 lb54.4 kg | Barbell Overhead Press with Chains | 24 lb10.9 kg | 38 lb17.2 kg | 47 lb21.3 kg | 58 lb26.3 kg |
| Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg | |
| 130 lb59 kg | Barbell Overhead Press with Chains | 25 lb11.3 kg | 40 lb18.1 kg | 49 lb22.2 kg | 61 lb27.7 kg |
| Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg | |
| 140 lb63.5 kg | Barbell Overhead Press with Chains | 27 lb12.2 kg | 42 lb19.1 kg | 52 lb23.6 kg | 64 lb29 kg |
| Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg | |
| 150 lb68 kg | Barbell Overhead Press with Chains | 28 lb12.7 kg | 44 lb20 kg | 54 lb24.5 kg | 67 lb30.4 kg |
| Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg | |
| 160 lb72.6 kg | Barbell Overhead Press with Chains | 29 lb13.2 kg | 46 lb20.9 kg | 56 lb25.4 kg | 70 lb31.8 kg |
| Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg | |
| 170 lb77.1 kg | Barbell Overhead Press with Chains | 30 lb13.6 kg | 48 lb21.8 kg | 59 lb26.8 kg | 73 lb33.1 kg |
| Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg | |
| 180 lb81.6 kg | Barbell Overhead Press with Chains | 32 lb14.5 kg | 50 lb22.7 kg | 61 lb27.7 kg | 76 lb34.5 kg |
| Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg | |
| 190 lb86.2 kg | Barbell Overhead Press with Chains | 33 lb15 kg | 52 lb23.6 kg | 63 lb28.6 kg | 78 lb35.4 kg |
| Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg | |
| 200 lb90.7 kg | Barbell Overhead Press with Chains | 34 lb15.4 kg | 53 lb24 kg | 65 lb29.5 kg | 81 lb36.7 kg |
| Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg | |
| 210 lb95.3 kg | Barbell Overhead Press with Chains | 35 lb15.9 kg | 55 lb24.9 kg | 68 lb30.8 kg | 84 lb38.1 kg |
| Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg | |
| 220 lb99.8 kg | Barbell Overhead Press with Chains | 36 lb16.3 kg | 57 lb25.9 kg | 70 lb31.8 kg | 86 lb39 kg |
| Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg | |
| 230 lb104.3 kg | Barbell Overhead Press with Chains | 37 lb16.8 kg | 59 lb26.8 kg | 72 lb32.7 kg | 89 lb40.4 kg |
| Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg | |
| 240 lb108.9 kg | Barbell Overhead Press with Chains | 38 lb17.2 kg | 60 lb27.2 kg | 74 lb33.6 kg | 92 lb41.7 kg |
| Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
How Your Barbell Overhead Press with Chains vs Barbell Bench Press Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
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)
For the most useful Barbell Overhead Press with Chains vs Barbell Bench 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 barbell overhead press with chains strength level
The barbell overhead 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.
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 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.
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.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change 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 barbell overhead press with chains | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the bench press | Adjust bench 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Overhead Press with Chains and Barbell Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
74.4 → 137 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 Bench Press standard minus the Barbell Overhead Press with Chains standard: zero means equal, above zero means the Bench Press standard is higher, and below zero means the Barbell Overhead 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 Barbell Overhead Press with Chains and Barbell Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
42.7 → 76.2 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 Bench Press standard minus the Barbell Overhead Press with Chains standard: zero means equal, above zero means the Bench Press standard is higher, and below zero means the Barbell Overhead 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.
Barbell Overhead Press with Chains and Barbell Bench Press Exercises Used by This Calculator
For a useful comparison, perform a strict barbell overhead press with chains and a strict bench press using the setup and load rules below. Use strict, repeatable Barbell Overhead Press with Chains and Barbell Bench 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 Barbell Overhead Press with Chains setup and load convention
Record base mass excluding chains; weigh total chain mass, floor-supported chain mass at clavicle start, suspended chain mass at full lockout, and leader/attachment configuration. Effective start = base + total − supported-at-start. Effective top = base + suspended-at-lockout. Each chain value is nonnegative and not above total; require effective top > start. Score top; display base/start/top/`increasing resistance`. Unrack stable; feet planted. Each rep begins with bar touching upper chest/clavicles, forearms approximately vertical, knees and hips extended; press to simultaneous full elbow lockout with bar motionless over midfoot. Knees/hips remain extended; no dip, drive, rebend, excessive layback, or assistance. Controlled return; same setup for 1–10 reps. Belt/wrist wraps/chalk allowed; no suit/supportive garment.
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.
Enter one recent Barbell Overhead Press with Chains result and one recent Barbell Bench Press result
First lift: weight used and 1–12 strict reps. Second lift: total barbell weight and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Overhead Press with Chains — View the individual Barbell Overhead Press with Chains standards and next strength-level target.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Standing Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Swiss Bar Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.