Barbell Side Lunge vs Sling Shot Bench Press

Barbell Side Lunge vs Sling Shot Bench Press Strength Standards

These bodyweight tables place the barbell side lunge and sling shot 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 / Sling Shot 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 Sling Shot 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.

Women’s Barbell Side Lunge vs Sling Shot 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.

How Your Barbell Side Lunge vs Sling Shot 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

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)

Set quality matters for this Barbell Side Lunge vs Sling Shot Bench Press comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.

2. Find the barbell side lunge strength level

The barbell side lunge 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 sling shot bench press strength level

For sling shot 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.

This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.

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.

Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.

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 Sling Shot Bench Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Sling Shot Bench Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Sling Shot 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.

How Women’s Barbell Side Lunge and Sling Shot Bench Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Sling Shot Bench Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Sling Shot 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.

Barbell Side Lunge and Sling Shot Bench Press Exercises Used by This Calculator

The calculator expects repeatable barbell side lunge and sling shot bench press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Side Lunge and Sling Shot 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 Sling Shot Bench Press setup and load convention

Use authentic red Mark Bell Original Sling Shot, material stiffness level 3. Select M under 140 lb, L 140–180, XL 181–220, 2XL 221–300, 3XL over 300; size up only per manufacturer for height over 6 ft 4 in or larger forearms. Record device model and size. Pull sleeves snugly just above elbows with bridge centered across anterior arms; no twisting, rolling, double devices, alteration, or extra assistance. Use straight barbell and rigid exactly 0° bench. Head, shoulders, butt remain on pad; feet planted; grip ≤81 cm. Unrack to straight arms, lower under control until bar touches lower chest/sternum and device is tensioned symmetrically, then press to simultaneous full lockout without bounce/butt rise/spotter contact. Total weight includes bar/plates/collars. Same fit/setup across whole reps 1–10. Belt, wrist wraps, chalk allowed; no bench shirt, Sling Shot variant, bands, chains, boards, blocks, or spotter aid.

Enter one recent Barbell Side Lunge result and one recent Sling Shot 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.
• Sling Shot Bench Press — View the individual Sling Shot 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.
• Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.