Bench vs Log Strict Press Strength Standards
Compare your bench press and log strict press against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. For the second exercise, press the log overhead using only upper-body pressing strength while the knees and hips remain extended. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Log Strict Press Strength Standards
Use these tables to compare the estimated one-rep max required for the bench press and log strict press to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Bench Press / Log Strict Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Bench Press vs Log Strict 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 | Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg |
| Log Strict Press | 62 lb28.1 kg | 88 lb39.9 kg | 117 lb53.1 kg | 149 lb67.6 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Log Strict Press | 65 lb29.5 kg | 92 lb41.7 kg | 123 lb55.8 kg | 157 lb71.2 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Log Strict Press | 69 lb31.3 kg | 97 lb44 kg | 130 lb59 kg | 165 lb74.8 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Log Strict Press | 72 lb32.7 kg | 102 lb46.3 kg | 136 lb61.7 kg | 173 lb78.5 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Log Strict Press | 75 lb34 kg | 106 lb48.1 kg | 142 lb64.4 kg | 180 lb81.6 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Log Strict Press | 78 lb35.4 kg | 110 lb49.9 kg | 148 lb67.1 kg | 188 lb85.3 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Log Strict Press | 81 lb36.7 kg | 115 lb52.2 kg | 153 lb69.4 kg | 195 lb88.5 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Log Strict Press | 84 lb38.1 kg | 119 lb54 kg | 159 lb72.1 kg | 202 lb91.6 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Log Strict Press | 87 lb39.5 kg | 123 lb55.8 kg | 165 lb74.8 kg | 209 lb94.8 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Log Strict Press | 90 lb40.8 kg | 127 lb57.6 kg | 170 lb77.1 kg | 216 lb98 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Log Strict Press | 93 lb42.2 kg | 131 lb59.4 kg | 175 lb79.4 kg | 223 lb101.2 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Log Strict Press | 95 lb43.1 kg | 135 lb61.2 kg | 181 lb82.1 kg | 229 lb103.9 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Log Strict Press | 98 lb44.5 kg | 139 lb63 kg | 186 lb84.4 kg | 236 lb107 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Log Strict Press | 101 lb45.8 kg | 143 lb64.9 kg | 191 lb86.6 kg | 243 lb110.2 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Log Strict Press | 104 lb47.2 kg | 147 lb66.7 kg | 196 lb88.9 kg | 249 lb112.9 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Log Strict Press | 106 lb48.1 kg | 150 lb68 kg | 201 lb91.2 kg | 255 lb115.7 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Log Strict Press | 109 lb49.4 kg | 154 lb69.9 kg | 206 lb93.4 kg | 262 lb118.8 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Log Strict Press | 111 lb50.3 kg | 158 lb71.7 kg | 211 lb95.7 kg | 268 lb121.6 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Log Strict Press | 114 lb51.7 kg | 161 lb73 kg | 216 lb98 kg | 274 lb124.3 kg |
Women’s Bench Press vs Log Strict 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 | Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg |
| Log Strict Press | 31 lb14.1 kg | 47 lb21.3 kg | 65 lb29.5 kg | 86 lb39 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Log Strict Press | 33 lb15 kg | 50 lb22.7 kg | 69 lb31.3 kg | 92 lb41.7 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Log Strict Press | 35 lb15.9 kg | 53 lb24 kg | 73 lb33.1 kg | 97 lb44 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Log Strict Press | 37 lb16.8 kg | 55 lb24.9 kg | 77 lb34.9 kg | 103 lb46.7 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Log Strict Press | 39 lb17.7 kg | 58 lb26.3 kg | 81 lb36.7 kg | 108 lb49 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Log Strict Press | 41 lb18.6 kg | 61 lb27.7 kg | 85 lb38.6 kg | 113 lb51.3 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Log Strict Press | 43 lb19.5 kg | 64 lb29 kg | 89 lb40.4 kg | 118 lb53.5 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Log Strict Press | 45 lb20.4 kg | 66 lb29.9 kg | 92 lb41.7 kg | 123 lb55.8 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Log Strict Press | 46 lb20.9 kg | 69 lb31.3 kg | 96 lb43.5 kg | 128 lb58.1 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Log Strict Press | 48 lb21.8 kg | 71 lb32.2 kg | 100 lb45.4 kg | 132 lb59.9 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Log Strict Press | 50 lb22.7 kg | 74 lb33.6 kg | 103 lb46.7 kg | 137 lb62.1 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Log Strict Press | 51 lb23.1 kg | 76 lb34.5 kg | 106 lb48.1 kg | 141 lb64 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Log Strict Press | 53 lb24 kg | 79 lb35.8 kg | 110 lb49.9 kg | 146 lb66.2 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Log Strict Press | 55 lb24.9 kg | 81 lb36.7 kg | 113 lb51.3 kg | 150 lb68 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Log Strict Press | 56 lb25.4 kg | 83 lb37.6 kg | 116 lb52.6 kg | 155 lb70.3 kg |
How Your Barbell Bench Press vs Log Strict 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)
Set quality matters for this Barbell Bench Press vs Log Strict 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 bench press strength level
The bench press 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 log strict press strength level
The standards use the sex-specific thresholds from the individual Log Strict 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 bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the log strict 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 Bench Press and Log Strict 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.
Across 120–300 lb bodyweight, the Elite gap changes from 50.8 to 93.9 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Log Strict Press standard minus the Bench Press standard: zero means equal, above zero means the Log Strict Press 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Bench Press and Log Strict 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 26.8 kg at 100 lb and 47.6 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Log Strict Press standard minus the Bench Press standard: zero means equal, above zero means the Log Strict Press 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Bench Press and Log Strict Press Exercises Used by This Calculator
The calculator expects repeatable bench press and log strict press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Bench Press and Log Strict 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 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 Log Strict Press setup and load convention
The entered weight for strict Log Strict Press. Valid Log Strict Press reps. Press the log overhead using only upper-body pressing strength while the knees and hips remain extended. A valid finish requires elbows locked, log controlled overhead, and no dip, drive, rebend, or press-out save. 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 Log Strict Press result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Log Strict Press — View the individual Log Strict Press standards and next strength-level target.
- Log Push Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Standing Log Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Clean And Press (Barbell) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Log Clean And Jerk — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.