Bench vs Plate Loaded Row Strength Standards
Compare your bench press and plate loaded 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 cable resistance 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, keep the body quiet against the machine setup and return the handles under control. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Plate Loaded Row Strength Standards
The paired standards below show what the bench press and plate loaded 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 / Plate Loaded Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Bench Press vs Plate Loaded 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 |
| Plate Loaded Row | 67 lb30.4 kg | 92 lb41.7 kg | 123 lb55.8 kg | 154 lb69.9 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Plate Loaded Row | 71 lb32.2 kg | 97 lb44 kg | 130 lb59 kg | 162 lb73.5 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Plate Loaded Row | 74 lb33.6 kg | 102 lb46.3 kg | 136 lb61.7 kg | 171 lb77.6 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Plate Loaded Row | 78 lb35.4 kg | 107 lb48.5 kg | 143 lb64.9 kg | 179 lb81.2 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Plate Loaded Row | 81 lb36.7 kg | 111 lb50.3 kg | 149 lb67.6 kg | 186 lb84.4 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Plate Loaded Row | 84 lb38.1 kg | 116 lb52.6 kg | 155 lb70.3 kg | 194 lb88 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Plate Loaded Row | 88 lb39.9 kg | 121 lb54.9 kg | 161 lb73 kg | 202 lb91.6 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Plate Loaded Row | 91 lb41.3 kg | 125 lb56.7 kg | 167 lb75.7 kg | 209 lb94.8 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Plate Loaded Row | 94 lb42.6 kg | 129 lb58.5 kg | 173 lb78.5 kg | 216 lb98 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Plate Loaded Row | 97 lb44 kg | 134 lb60.8 kg | 179 lb81.2 kg | 223 lb101.2 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Plate Loaded Row | 100 lb45.4 kg | 138 lb62.6 kg | 184 lb83.5 kg | 230 lb104.3 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Plate Loaded Row | 103 lb46.7 kg | 142 lb64.4 kg | 190 lb86.2 kg | 237 lb107.5 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Plate Loaded Row | 106 lb48.1 kg | 146 lb66.2 kg | 195 lb88.5 kg | 244 lb110.7 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Plate Loaded Row | 109 lb49.4 kg | 150 lb68 kg | 201 lb91.2 kg | 251 lb113.9 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Plate Loaded Row | 112 lb50.8 kg | 154 lb69.9 kg | 206 lb93.4 kg | 258 lb117 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Plate Loaded Row | 115 lb52.2 kg | 158 lb71.7 kg | 211 lb95.7 kg | 264 lb119.7 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Plate Loaded Row | 118 lb53.5 kg | 162 lb73.5 kg | 216 lb98 kg | 271 lb122.9 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Plate Loaded Row | 121 lb54.9 kg | 166 lb75.3 kg | 221 lb100.2 kg | 277 lb125.6 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Plate Loaded Row | 123 lb55.8 kg | 169 lb76.7 kg | 226 lb102.5 kg | 283 lb128.4 kg |
Women’s Bench Press vs Plate Loaded 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 |
| Plate Loaded Row | 46 lb20.9 kg | 64 lb29 kg | 86 lb39 kg | 108 lb49 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Plate Loaded Row | 49 lb22.2 kg | 68 lb30.8 kg | 92 lb41.7 kg | 115 lb52.2 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Plate Loaded Row | 52 lb23.6 kg | 72 lb32.7 kg | 97 lb44 kg | 122 lb55.3 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Plate Loaded Row | 55 lb24.9 kg | 76 lb34.5 kg | 103 lb46.7 kg | 128 lb58.1 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Plate Loaded Row | 57 lb25.9 kg | 80 lb36.3 kg | 108 lb49 kg | 135 lb61.2 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Plate Loaded Row | 60 lb27.2 kg | 84 lb38.1 kg | 113 lb51.3 kg | 141 lb64 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Plate Loaded Row | 63 lb28.6 kg | 88 lb39.9 kg | 118 lb53.5 kg | 147 lb66.7 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Plate Loaded Row | 65 lb29.5 kg | 91 lb41.3 kg | 123 lb55.8 kg | 153 lb69.4 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Plate Loaded Row | 68 lb30.8 kg | 95 lb43.1 kg | 128 lb58.1 kg | 159 lb72.1 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Plate Loaded Row | 70 lb31.8 kg | 98 lb44.5 kg | 132 lb59.9 kg | 165 lb74.8 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Plate Loaded Row | 73 lb33.1 kg | 102 lb46.3 kg | 137 lb62.1 kg | 171 lb77.6 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Plate Loaded Row | 75 lb34 kg | 105 lb47.6 kg | 141 lb64 kg | 176 lb79.8 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Plate Loaded Row | 77 lb34.9 kg | 108 lb49 kg | 146 lb66.2 kg | 182 lb82.6 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Plate Loaded Row | 80 lb36.3 kg | 112 lb50.8 kg | 150 lb68 kg | 187 lb84.8 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Plate Loaded Row | 82 lb37.2 kg | 115 lb52.2 kg | 155 lb70.3 kg | 193 lb87.5 kg |
How Your Barbell Bench Press vs Plate Loaded 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)
Set quality matters for this Barbell Bench Press vs Plate Loaded Row 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
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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the plate loaded row strength level
For plate loaded row, 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.
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.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 plate loaded 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. |
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 Plate Loaded Row 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.
48.5 → 89.8 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 Plate Loaded Row standard minus the Bench Press standard: zero means equal, above zero means the Plate Loaded 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 Plate Loaded Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 16.8 kg at 100 lb and 30.4 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Plate Loaded Row standard minus the Bench Press standard: zero means equal, above zero means the Plate Loaded 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 Plate Loaded Row Exercises Used by This Calculator
The calculator expects repeatable bench press and plate loaded 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 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 Row setup and load convention
Use both machine handles together for the scored set. Start from a controlled reach and finish near the lower ribs, waist, or upper abdomen. Keep the body quiet against the machine setup and return the handles under control. Enter the total resistance used for the set, not one side of the machine. Raw lifting only.
Enter one recent Barbell Bench Press result and one recent Plate Loaded Row result
First lift: total barbell weight and 1–12 strict reps. Second lift: displayed machine or cable resistance and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Plate Loaded Row — View the individual Plate Loaded Row standards and next strength-level target.
- Machine Seated 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.
- Seated Cable 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.