Bench vs Plate Loaded Chest Supported Row Strength Standards

Barbell Bench Press vs Plate Loaded Chest Supported Row Strength Standards

These bodyweight tables place the bench press and plate loaded 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 / Plate Loaded 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 Plate Loaded 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.

Women’s Bench Press vs Plate Loaded 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.

How Your Barbell Bench Press vs Plate Loaded Chest Supported Row 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)

Use recent Bench Press and Plate Loaded Chest Supported 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 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.

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 plate loaded chest supported row strength level

The plate loaded chest supported 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.

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

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.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Barbell Bench Press and Plate Loaded Chest Supported Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Plate Loaded Chest Supported Row standard minus the Bench Press standard: zero means equal, above zero means the Plate Loaded 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.

How Women’s Barbell Bench Press and Plate Loaded Chest Supported Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Plate Loaded Chest Supported Row standard minus the Bench Press standard: zero means equal, above zero means the Plate Loaded 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.

Barbell Bench Press and Plate Loaded Chest Supported Row Exercises Used by This Calculator

The calculator expects repeatable bench press and plate loaded chest supported row results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Bench Press and Plate Loaded 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 Plate Loaded Chest Supported Row setup and load convention

The lifter must control the implement before the first counted rep begins. Valid Plate Loaded Chest Supported Row reps. The lifter must pull the handles toward the approved trunk target while keeping chest contact, then return under control to the same arms-extended range. A valid finish requires controlled top row with chest still on the pad, elbows driven back, no pad bounce, no trunk heave, and no shortened top range. 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 Plate Loaded 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

• Plate Loaded Chest Supported Row — View the individual Plate Loaded Chest Supported Row standards and next strength-level target.
• Machine Chest Supported 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.
• Machine Seated 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.
• Low Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.