Bench vs Landmine Row Strength Standards

Barbell Bench Press vs Landmine Row Strength Standards

The paired standards below show what the bench press and landmine row 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 Bench Press / Landmine Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Bench Press vs Landmine Row 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 Bench Press vs Landmine Row 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 Bench Press vs Landmine Row 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 Bench Press vs Landmine Row 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 bench press strength level

The bench press standards use the approved sex-specific reference targets from the individual raw competition-style 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 heavier lifters are expected to press more total barbell weight without requiring strength to increase pound for pound.

3. Find the landmine row strength level

The landmine row 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.

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.

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 Bench Press and Landmine Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Landmine Row standard minus the Bench Press standard: zero means equal, above zero means the Landmine Row standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell Bench Press and Landmine Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Landmine Row standard minus the Bench Press standard: zero means equal, above zero means the Landmine Row standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell Bench Press and Landmine Row Exercises Used by This Calculator

Compare like-for-like attempts by keeping the bench press and landmine row setup consistent with their individual rules. Use strict, repeatable Barbell Bench Press and Landmine Row 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 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.

Use the Landmine Row setup and load convention

The free-end landmine weight used for the two-arm row. Strict two-arm row reps. Keep the same hinge or support position, row to a clear top range, lower under control, and avoid standing up to finish the rep. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.

Enter one recent Barbell Bench Press result and one recent Landmine Row result

First lift: total barbell weight and 1–12 strict reps. Second lift: total loaded free-end landmine weight and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Landmine Row — View the individual Landmine Row standards and next strength-level target.
• Yates Bent Over Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Machine Seated Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Plate Loaded Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Chest Supported Dumbbell Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Bench Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.