Barbell Side Lunge vs Hammer Grip Incline Dumbbell Bench Press
Compare your barbell side lunge and hammer grip incline dumbbell 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: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, reps are performed evenly on both sides; weaker side determines valid load and rep count. For the second exercise, complete strict hammer grip incline dumbbell bench press repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Hammer Grip Incline Dumbbell Bench Press Strength Standards
These bodyweight tables place the barbell side lunge and hammer grip incline dumbbell 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 Side Lunge / Hammer Grip Incline Dumbbell 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 Side Lunge vs Hammer Grip Incline Dumbbell 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 Side Lunge | 36 lb16.3 kg | 53 lb24 kg | 76 lb34.5 kg | 104 lb47.2 kg |
| Hammer Grip Incline Dumbbell Bench Press | 63 lb28.6 kg | 88 lb39.9 kg | 117 lb53.1 kg | 149 lb67.6 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Hammer Grip Incline Dumbbell Bench Press | 66 lb29.9 kg | 92 lb41.7 kg | 123 lb55.8 kg | 157 lb71.2 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Hammer Grip Incline Dumbbell Bench Press | 69 lb31.3 kg | 97 lb44 kg | 130 lb59 kg | 165 lb74.8 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Hammer Grip Incline Dumbbell Bench Press | 73 lb33.1 kg | 102 lb46.3 kg | 136 lb61.7 kg | 173 lb78.5 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Hammer Grip Incline Dumbbell Bench Press | 76 lb34.5 kg | 106 lb48.1 kg | 142 lb64.4 kg | 180 lb81.6 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Hammer Grip Incline Dumbbell Bench Press | 79 lb35.8 kg | 110 lb49.9 kg | 148 lb67.1 kg | 188 lb85.3 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Hammer Grip Incline Dumbbell Bench Press | 82 lb37.2 kg | 115 lb52.2 kg | 153 lb69.4 kg | 195 lb88.5 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Hammer Grip Incline Dumbbell Bench Press | 85 lb38.6 kg | 119 lb54 kg | 159 lb72.1 kg | 202 lb91.6 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Hammer Grip Incline Dumbbell Bench Press | 88 lb39.9 kg | 123 lb55.8 kg | 165 lb74.8 kg | 209 lb94.8 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Hammer Grip Incline Dumbbell Bench Press | 91 lb41.3 kg | 127 lb57.6 kg | 170 lb77.1 kg | 216 lb98 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Hammer Grip Incline Dumbbell Bench Press | 94 lb42.6 kg | 131 lb59.4 kg | 175 lb79.4 kg | 223 lb101.2 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Hammer Grip Incline Dumbbell Bench Press | 97 lb44 kg | 135 lb61.2 kg | 181 lb82.1 kg | 229 lb103.9 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Hammer Grip Incline Dumbbell Bench Press | 99 lb44.9 kg | 139 lb63 kg | 186 lb84.4 kg | 236 lb107 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Hammer Grip Incline Dumbbell Bench Press | 102 lb46.3 kg | 143 lb64.9 kg | 191 lb86.6 kg | 243 lb110.2 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Hammer Grip Incline Dumbbell Bench Press | 105 lb47.6 kg | 147 lb66.7 kg | 196 lb88.9 kg | 249 lb112.9 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Hammer Grip Incline Dumbbell Bench Press | 107 lb48.5 kg | 150 lb68 kg | 201 lb91.2 kg | 255 lb115.7 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Hammer Grip Incline Dumbbell Bench Press | 110 lb49.9 kg | 154 lb69.9 kg | 206 lb93.4 kg | 262 lb118.8 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Hammer Grip Incline Dumbbell Bench Press | 113 lb51.3 kg | 158 lb71.7 kg | 211 lb95.7 kg | 268 lb121.6 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Hammer Grip Incline Dumbbell Bench Press | 115 lb52.2 kg | 161 lb73 kg | 216 lb98 kg | 274 lb124.3 kg |
Women’s Barbell Side Lunge vs Hammer Grip Incline Dumbbell 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 Side Lunge | 22 lb10 kg | 34 lb15.4 kg | 48 lb21.8 kg | 66 lb29.9 kg |
| Hammer Grip Incline Dumbbell Bench Press | 30 lb13.6 kg | 44 lb20 kg | 62 lb28.1 kg | 82 lb37.2 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Hammer Grip Incline Dumbbell Bench Press | 32 lb14.5 kg | 47 lb21.3 kg | 66 lb29.9 kg | 87 lb39.5 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Hammer Grip Incline Dumbbell Bench Press | 34 lb15.4 kg | 50 lb22.7 kg | 70 lb31.8 kg | 92 lb41.7 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Hammer Grip Incline Dumbbell Bench Press | 35 lb15.9 kg | 53 lb24 kg | 74 lb33.6 kg | 97 lb44 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Hammer Grip Incline Dumbbell Bench Press | 37 lb16.8 kg | 55 lb24.9 kg | 77 lb34.9 kg | 102 lb46.3 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Hammer Grip Incline Dumbbell Bench Press | 39 lb17.7 kg | 58 lb26.3 kg | 81 lb36.7 kg | 107 lb48.5 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Hammer Grip Incline Dumbbell Bench Press | 41 lb18.6 kg | 61 lb27.7 kg | 85 lb38.6 kg | 112 lb50.8 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Hammer Grip Incline Dumbbell Bench Press | 42 lb19.1 kg | 63 lb28.6 kg | 88 lb39.9 kg | 116 lb52.6 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Hammer Grip Incline Dumbbell Bench Press | 44 lb20 kg | 65 lb29.5 kg | 91 lb41.3 kg | 121 lb54.9 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Hammer Grip Incline Dumbbell Bench Press | 46 lb20.9 kg | 68 lb30.8 kg | 95 lb43.1 kg | 125 lb56.7 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Hammer Grip Incline Dumbbell Bench Press | 47 lb21.3 kg | 70 lb31.8 kg | 98 lb44.5 kg | 130 lb59 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Hammer Grip Incline Dumbbell Bench Press | 49 lb22.2 kg | 73 lb33.1 kg | 101 lb45.8 kg | 134 lb60.8 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Hammer Grip Incline Dumbbell Bench Press | 50 lb22.7 kg | 75 lb34 kg | 105 lb47.6 kg | 138 lb62.6 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Hammer Grip Incline Dumbbell Bench Press | 52 lb23.6 kg | 77 lb34.9 kg | 108 lb49 kg | 142 lb64.4 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Hammer Grip Incline Dumbbell Bench Press | 53 lb24 kg | 79 lb35.8 kg | 111 lb50.3 kg | 146 lb66.2 kg |
How Your Barbell Side Lunge vs Hammer Grip Incline Dumbbell Bench Press Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
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 Side Lunge vs Hammer Grip Incline Dumbbell 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 side lunge strength level
For barbell side lunge, 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.
3. Find the hammer grip incline dumbbell bench press strength level
The standards use the sex-specific thresholds from the individual Hammer Grip Incline Dumbbell Bench 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
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.
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 barbell side lunge | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the hammer grip incline dumbbell bench 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 Barbell Side Lunge and Hammer Grip Incline Dumbbell Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 20.4 kg at 120 lb and 37.7 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Hammer Grip Incline Dumbbell Bench Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Hammer Grip Incline Dumbbell Bench Press standard is higher, and below zero means the Barbell Side Lunge 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 Side Lunge and Hammer Grip Incline Dumbbell Bench 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.
At Elite, the difference is 7.3 kg at 100 lb and 12.2 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Hammer Grip Incline Dumbbell Bench Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Hammer Grip Incline Dumbbell Bench Press standard is higher, and below zero means the Barbell Side Lunge 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 Side Lunge and Hammer Grip Incline Dumbbell Bench Press Exercises Used by This Calculator
The calculator expects repeatable barbell side lunge and hammer grip incline dumbbell bench press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Side Lunge and Hammer Grip Incline Dumbbell 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 exercise-specific Barbell Side Lunge setup and load convention
Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. Lifter begins standing upright with feet hip-width apart. Lifter steps laterally into a wide stance. Working foot remains flat and planted throughout the rep. Lifter descends by sitting into the working hip. Non-working leg remains extended with minimal knee bend. Working thigh reaches at least parallel, with hip crease at or below knee level. Each repetition counts only after returning to a fully upright standing position with hips and knees extended and feet returned under the body. Torso remains neutral with minimal forward collapse or rotation. Each rep is controlled with consistent depth, step width, and tempo. Reps are performed evenly on both sides; weaker side determines valid load and rep count. Raw lifting only; no equipped or assisted support is included. No shallow side steps without clear depth, forward or rotational lunge substitutions, excessive torso lean, momentum-assisted returns, assisted variations, machine-based lateral lunges, Smith machine variations, partial reps, uneven step widths, or equipped lifting are included. Load input represents total barbell weight only, not bodyweight. Standards reflect unilateral lower-body strength with significant lateral stability demands. Side lunges typically allow less loading than forward or reverse lunges due to reduced mechanical efficiency. Most lifters are limited by hip mobility, adductor strength, and lateral balance. Shallow depth or shortened step width will inflate results. Strict, repeatable execution is required for valid comparisons. Estimated 1RM is calculated from the entered weight used and reps.
Use the Hammer Grip Incline Dumbbell Bench Press setup and load convention
The entered weight for strict Hammer Grip Incline Dumbbell Bench Press. Valid Hammer Grip Incline Dumbbell Bench Press reps. The movement must follow the defined Hammer Grip Incline Dumbbell Bench Press path: matching dumbbells are pressed from a controlled incline bench bottom position to lockout using a neutral or hammer grip and finish with A valid finish requires the defined end position for Hammer Grip Incline Dumbbell Bench Press, 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.
Enter one recent Barbell Side Lunge result and one recent Hammer Grip Incline Dumbbell Bench Press result
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Side Lunge — View the individual Barbell Side Lunge standards and next strength-level target.
- Hammer Grip Incline Dumbbell Bench Press — View the individual Hammer Grip Incline Dumbbell Bench Press standards and next strength-level target.
- Barbell Cossack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Neutral Grip Dumbbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Close Grip Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.