Bench vs Machine Seated Row Strength Standards
Compare your bench press and machine seated 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: displayed machine or stack weight 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, torso remains stable throughout the pull and return. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Machine Seated Row Strength Standards
These bodyweight tables place the bench press and machine seated 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 Seated 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 Seated 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 Seated Row | 63 lb28.6 kg | 87 lb39.5 kg | 118 lb53.5 kg | 148 lb67.1 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Machine Seated Row | 67 lb30.4 kg | 92 lb41.7 kg | 124 lb56.2 kg | 156 lb70.8 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Machine Seated Row | 70 lb31.8 kg | 96 lb43.5 kg | 131 lb59.4 kg | 164 lb74.4 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Machine Seated Row | 73 lb33.1 kg | 101 lb45.8 kg | 137 lb62.1 kg | 172 lb78 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Machine Seated Row | 77 lb34.9 kg | 105 lb47.6 kg | 143 lb64.9 kg | 179 lb81.2 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Machine Seated Row | 80 lb36.3 kg | 110 lb49.9 kg | 149 lb67.6 kg | 187 lb84.8 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Machine Seated Row | 83 lb37.6 kg | 114 lb51.7 kg | 154 lb69.9 kg | 194 lb88 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Machine Seated Row | 86 lb39 kg | 118 lb53.5 kg | 160 lb72.6 kg | 201 lb91.2 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Machine Seated Row | 89 lb40.4 kg | 122 lb55.3 kg | 166 lb75.3 kg | 208 lb94.3 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Machine Seated Row | 92 lb41.7 kg | 126 lb57.2 kg | 171 lb77.6 kg | 215 lb97.5 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Machine Seated Row | 95 lb43.1 kg | 130 lb59 kg | 176 lb79.8 kg | 222 lb100.7 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Machine Seated Row | 98 lb44.5 kg | 134 lb60.8 kg | 182 lb82.6 kg | 228 lb103.4 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Machine Seated Row | 100 lb45.4 kg | 138 lb62.6 kg | 187 lb84.8 kg | 235 lb106.6 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Machine Seated Row | 103 lb46.7 kg | 142 lb64.4 kg | 192 lb87.1 kg | 241 lb109.3 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Machine Seated Row | 106 lb48.1 kg | 145 lb65.8 kg | 197 lb89.4 kg | 248 lb112.5 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Machine Seated Row | 109 lb49.4 kg | 149 lb67.6 kg | 202 lb91.6 kg | 254 lb115.2 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Machine Seated Row | 111 lb50.3 kg | 153 lb69.4 kg | 207 lb93.9 kg | 260 lb117.9 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Machine Seated Row | 114 lb51.7 kg | 156 lb70.8 kg | 212 lb96.2 kg | 266 lb120.7 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Machine Seated Row | 117 lb53.1 kg | 160 lb72.6 kg | 217 lb98.4 kg | 273 lb123.8 kg |
Women’s Bench Press vs Machine Seated 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 Seated Row | 43 lb19.5 kg | 62 lb28.1 kg | 82 lb37.2 kg | 105 lb47.6 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Machine Seated Row | 46 lb20.9 kg | 66 lb29.9 kg | 88 lb39.9 kg | 111 lb50.3 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Machine Seated Row | 49 lb22.2 kg | 70 lb31.8 kg | 93 lb42.2 kg | 118 lb53.5 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Machine Seated Row | 52 lb23.6 kg | 74 lb33.6 kg | 98 lb44.5 kg | 125 lb56.7 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Machine Seated Row | 54 lb24.5 kg | 77 lb34.9 kg | 103 lb46.7 kg | 131 lb59.4 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Machine Seated Row | 57 lb25.9 kg | 81 lb36.7 kg | 108 lb49 kg | 137 lb62.1 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Machine Seated Row | 60 lb27.2 kg | 85 lb38.6 kg | 113 lb51.3 kg | 143 lb64.9 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Machine Seated Row | 62 lb28.1 kg | 88 lb39.9 kg | 117 lb53.1 kg | 149 lb67.6 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Machine Seated Row | 64 lb29 kg | 91 lb41.3 kg | 122 lb55.3 kg | 155 lb70.3 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Machine Seated Row | 67 lb30.4 kg | 95 lb43.1 kg | 126 lb57.2 kg | 160 lb72.6 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Machine Seated Row | 69 lb31.3 kg | 98 lb44.5 kg | 131 lb59.4 kg | 166 lb75.3 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Machine Seated Row | 71 lb32.2 kg | 101 lb45.8 kg | 135 lb61.2 kg | 171 lb77.6 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Machine Seated Row | 74 lb33.6 kg | 105 lb47.6 kg | 139 lb63 kg | 177 lb80.3 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Machine Seated Row | 76 lb34.5 kg | 108 lb49 kg | 144 lb65.3 kg | 182 lb82.6 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Machine Seated Row | 78 lb35.4 kg | 111 lb50.3 kg | 148 lb67.1 kg | 187 lb84.8 kg |
How Your Barbell Bench Press vs Machine Seated 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
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)
Use recent Bench Press and Machine Seated Row sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on 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 machine seated row strength level
The standards use the sex-specific targets from the individual Machine Seated 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.
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.
| 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 seated row | Adjust machine seated row targets to exact bodyweight with the two-thirds 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Barbell Bench Press and Machine Seated 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.
At Elite, the difference is 51.3 kg at 120 lb and 94.4 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Seated Row standard minus the Bench Press standard: zero means equal, above zero means the Machine Seated 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 Seated 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.
18.2 → 33.1 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Seated Row standard minus the Bench Press standard: zero means equal, above zero means the Machine Seated 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 Seated Row Exercises Used by This Calculator
Compare like-for-like attempts by keeping the bench press and machine seated row setup consistent with their individual rules. Use strict, repeatable Barbell Bench Press and Machine Seated 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 Seated Row setup and load convention
These standards reflect effective total machine load, not one-side plate load or one-arm load. Performed seated on a selectorized or plate-loaded row machine using both handles. Consistent machine, seat setting, handle, grip, and body position assumed across all tests. Torso remains stable throughout the pull and return. Handles reach a consistent finish near the lower ribs, waist, or upper abdomen. Elbows clearly drive back without shrugging or curling the handles. Full arm extension starts each rep. No torso rocking, excessive layback, pad bounce, or leg drive. No partial reps, one-arm reps, alternating reps, assisted reps, or jerking the handles. Raw lifting only.
Enter one recent Barbell Bench Press result and one recent Machine Seated Row result
First lift: total barbell weight and 1–12 strict reps. Second lift: displayed machine or stack weight and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Machine Seated Row — View the individual Machine Seated Row standards and next strength-level target.
- Seated Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Chest Supported 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 Bent-Over 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.