Bench vs Machine Chest Supported Row Strength Standards
Compare your bench press and machine chest supported row 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: 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, the lifter must pull the handles toward the specified trunk position, then return under control to the same arms-extended start range. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Machine Chest Supported Row Strength Standards
These bodyweight tables place the bench press and machine chest supported row 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 Bench Press / Machine Chest Supported Row, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Bench Press vs Machine Chest Supported 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.
| 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 |
| Machine Chest Supported Row | 67 lb30.4 kg | 98 lb44.5 kg | 134 lb60.8 kg | 171 lb77.6 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Machine Chest Supported Row | 71 lb32.2 kg | 103 lb46.7 kg | 141 lb64 kg | 180 lb81.6 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Machine Chest Supported Row | 74 lb33.6 kg | 109 lb49.4 kg | 148 lb67.1 kg | 189 lb85.7 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Machine Chest Supported Row | 78 lb35.4 kg | 114 lb51.7 kg | 155 lb70.3 kg | 198 lb89.8 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Machine Chest Supported Row | 81 lb36.7 kg | 119 lb54 kg | 162 lb73.5 kg | 207 lb93.9 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Machine Chest Supported Row | 84 lb38.1 kg | 123 lb55.8 kg | 169 lb76.7 kg | 215 lb97.5 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Machine Chest Supported Row | 88 lb39.9 kg | 128 lb58.1 kg | 176 lb79.8 kg | 224 lb101.6 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Machine Chest Supported Row | 91 lb41.3 kg | 133 lb60.3 kg | 182 lb82.6 kg | 232 lb105.2 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Machine Chest Supported Row | 94 lb42.6 kg | 138 lb62.6 kg | 188 lb85.3 kg | 240 lb108.9 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Machine Chest Supported Row | 97 lb44 kg | 142 lb64.4 kg | 195 lb88.5 kg | 248 lb112.5 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Machine Chest Supported Row | 100 lb45.4 kg | 147 lb66.7 kg | 201 lb91.2 kg | 256 lb116.1 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Machine Chest Supported Row | 103 lb46.7 kg | 151 lb68.5 kg | 207 lb93.9 kg | 264 lb119.7 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Machine Chest Supported Row | 106 lb48.1 kg | 155 lb70.3 kg | 213 lb96.6 kg | 271 lb122.9 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Machine Chest Supported Row | 109 lb49.4 kg | 160 lb72.6 kg | 219 lb99.3 kg | 279 lb126.6 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Machine Chest Supported Row | 112 lb50.8 kg | 164 lb74.4 kg | 224 lb101.6 kg | 286 lb129.7 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Machine Chest Supported Row | 115 lb52.2 kg | 168 lb76.2 kg | 230 lb104.3 kg | 293 lb132.9 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Machine Chest Supported Row | 118 lb53.5 kg | 172 lb78 kg | 236 lb107 kg | 300 lb136.1 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Machine Chest Supported Row | 121 lb54.9 kg | 176 lb79.8 kg | 241 lb109.3 kg | 308 lb139.7 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Machine Chest Supported Row | 123 lb55.8 kg | 180 lb81.6 kg | 247 lb112 kg | 315 lb142.9 kg |
Women’s Bench Press vs Machine Chest Supported 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.
| 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 |
| Machine Chest Supported Row | 36 lb16.3 kg | 54 lb24.5 kg | 76 lb34.5 kg | 98 lb44.5 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Machine Chest Supported Row | 38 lb17.2 kg | 58 lb26.3 kg | 81 lb36.7 kg | 105 lb47.6 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Machine Chest Supported Row | 41 lb18.6 kg | 61 lb27.7 kg | 85 lb38.6 kg | 111 lb50.3 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Machine Chest Supported Row | 43 lb19.5 kg | 65 lb29.5 kg | 90 lb40.8 kg | 117 lb53.1 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Machine Chest Supported Row | 45 lb20.4 kg | 68 lb30.8 kg | 95 lb43.1 kg | 123 lb55.8 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Machine Chest Supported Row | 47 lb21.3 kg | 71 lb32.2 kg | 99 lb44.9 kg | 129 lb58.5 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Machine Chest Supported Row | 49 lb22.2 kg | 74 lb33.6 kg | 103 lb46.7 kg | 135 lb61.2 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Machine Chest Supported Row | 51 lb23.1 kg | 77 lb34.9 kg | 108 lb49 kg | 140 lb63.5 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Machine Chest Supported Row | 53 lb24 kg | 80 lb36.3 kg | 112 lb50.8 kg | 146 lb66.2 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Machine Chest Supported Row | 55 lb24.9 kg | 83 lb37.6 kg | 116 lb52.6 kg | 151 lb68.5 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Machine Chest Supported Row | 57 lb25.9 kg | 86 lb39 kg | 120 lb54.4 kg | 156 lb70.8 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Machine Chest Supported Row | 59 lb26.8 kg | 89 lb40.4 kg | 124 lb56.2 kg | 161 lb73 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Machine Chest Supported Row | 61 lb27.7 kg | 92 lb41.7 kg | 128 lb58.1 kg | 167 lb75.7 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Machine Chest Supported Row | 62 lb28.1 kg | 94 lb42.6 kg | 132 lb59.9 kg | 172 lb78 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Machine Chest Supported Row | 64 lb29 kg | 97 lb44 kg | 135 lb61.2 kg | 176 lb79.8 kg |
How Your Barbell Bench Press vs Machine Chest Supported Row Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
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)
For the most useful Barbell Bench Press vs Machine Chest Supported 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
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.
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 machine chest supported row strength level
The standards use the sex-specific thresholds from the individual Machine Chest Supported Row 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.
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
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 machine chest supported row | 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Bench Press and Machine Chest Supported Row Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
40.8 → 75.3 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 Machine Chest Supported Row standard minus the Bench Press standard: zero means equal, above zero means the Machine Chest Supported 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Bench Press and Machine Chest Supported Row 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.
Across 100–240 lb bodyweight, the Elite gap changes from 21.3 to 38.1 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Chest Supported Row standard minus the Bench Press standard: zero means equal, above zero means the Machine Chest Supported 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Bench Press and Machine Chest Supported Row Exercises Used by This Calculator
For a useful comparison, perform a strict bench press and a strict machine chest supported row using the setup and load rules below. Use strict, repeatable Barbell Bench Press and Machine Chest Supported 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 Machine Chest Supported Row setup and load convention
The entered weight for strict Machine Chest Supported Row. Valid Machine Chest Supported Row reps. The lifter must pull the handles toward the approved trunk position, then return under control to the same arms-extended start range. A valid finish requires controlled top pull with the chest staying on the pad and no trunk heave or pad bounce. 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 Machine Chest Supported Row 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
- Machine Chest Supported Row — View the individual Machine Chest Supported Row standards and next strength-level target.
- Chest Supported Dumbbell 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.
- Low Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine High Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.