Bent Over Row vs Machine Chest Press Strength Standards
Compare your bent-over row and machine chest press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso and a selectorized horizontal chest press with the handles aligned near mid-chest, controlled chest-depth movement, and full elbow extension. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Bent Over Row vs Machine Chest Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and machine chest press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell bent-over row and machine chest press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Bent-Over Row / Machine Chest Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Bent-Over Row vs Machine Chest Press Standards
How to read the table: The first number is Bent-Over Row; the second is Machine Chest Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 91 / 109 lb 41.3 / 49.4 kg | 119 / 151 lb 54 / 68.5 kg | 160 / 200 lb 72.6 / 90.7 kg | 203 / 259 lb 92.1 / 117.5 kg |
| 130 lb 59 kg | 96 / 115 lb 43.5 / 52.2 kg | 126 / 159 lb 57.2 / 72.1 kg | 169 / 211 lb 76.7 / 95.7 kg | 214 / 273 lb 97.1 / 123.8 kg |
| 140 lb 63.5 kg | 101 / 121 lb 45.8 / 54.9 kg | 132 / 167 lb 59.9 / 75.7 kg | 178 / 222 lb 80.7 / 100.7 kg | 225 / 287 lb 102.1 / 130.2 kg |
| 150 lb 68 kg | 106 / 126 lb 48.1 / 57.2 kg | 138 / 175 lb 62.6 / 79.4 kg | 186 / 232 lb 84.4 / 105.2 kg | 236 / 301 lb 107 / 136.5 kg |
| 160 lb 72.6 kg | 111 / 132 lb 50.3 / 59.9 kg | 144 / 183 lb 65.3 / 83 kg | 194 / 243 lb 88 / 110.2 kg | 246 / 314 lb 111.6 / 142.4 kg |
| 170 lb 77.1 kg | 115 / 137 lb 52.2 / 62.1 kg | 150 / 190 lb 68 / 86.2 kg | 202 / 253 lb 91.6 / 114.8 kg | 256 / 327 lb 116.1 / 148.3 kg |
| 180 lb 81.6 kg | 120 / 143 lb 54.4 / 64.9 kg | 156 / 198 lb 70.8 / 89.8 kg | 210 / 262 lb 95.3 / 118.8 kg | 266 / 340 lb 120.7 / 154.2 kg |
| 190 lb 86.2 kg | 124 / 148 lb 56.2 / 67.1 kg | 162 / 205 lb 73.5 / 93 kg | 218 / 272 lb 98.9 / 123.4 kg | 276 / 352 lb 125.2 / 159.7 kg |
| 200 lb 90.7 kg | 128 / 153 lb 58.1 / 69.4 kg | 168 / 212 lb 76.2 / 96.2 kg | 226 / 281 lb 102.5 / 127.5 kg | 286 / 364 lb 129.7 / 165.1 kg |
| 210 lb 95.3 kg | 133 / 158 lb 60.3 / 71.7 kg | 173 / 219 lb 78.5 / 99.3 kg | 233 / 291 lb 105.7 / 132 kg | 295 / 376 lb 133.8 / 170.6 kg |
| 220 lb 99.8 kg | 137 / 163 lb 62.1 / 73.9 kg | 179 / 226 lb 81.2 / 102.5 kg | 240 / 300 lb 108.9 / 136.1 kg | 304 / 388 lb 137.9 / 176 kg |
| 230 lb 104.3 kg | 141 / 168 lb 64 / 76.2 kg | 184 / 233 lb 83.5 / 105.7 kg | 248 / 309 lb 112.5 / 140.2 kg | 313 / 400 lb 142 / 181.4 kg |
| 240 lb 108.9 kg | 145 / 173 lb 65.8 / 78.5 kg | 189 / 240 lb 85.7 / 108.9 kg | 255 / 318 lb 115.7 / 144.2 kg | 323 / 411 lb 146.5 / 186.4 kg |
| 250 lb 113.4 kg | 149 / 178 lb 67.6 / 80.7 kg | 195 / 246 lb 88.5 / 111.6 kg | 262 / 327 lb 118.8 / 148.3 kg | 331 / 423 lb 150.1 / 191.9 kg |
| 260 lb 117.9 kg | 153 / 182 lb 69.4 / 82.6 kg | 200 / 253 lb 90.7 / 114.8 kg | 269 / 335 lb 122 / 152 kg | 340 / 434 lb 154.2 / 196.9 kg |
| 270 lb 122.5 kg | 157 / 187 lb 71.2 / 84.8 kg | 205 / 259 lb 93 / 117.5 kg | 276 / 344 lb 125.2 / 156 kg | 349 / 445 lb 158.3 / 201.8 kg |
| 280 lb 127 kg | 161 / 192 lb 73 / 87.1 kg | 210 / 265 lb 95.3 / 120.2 kg | 282 / 352 lb 127.9 / 159.7 kg | 357 / 456 lb 161.9 / 206.8 kg |
| 290 lb 131.5 kg | 164 / 196 lb 74.4 / 88.9 kg | 215 / 272 lb 97.5 / 123.4 kg | 289 / 361 lb 131.1 / 163.7 kg | 366 / 467 lb 166 / 211.8 kg |
| 300 lb 136.1 kg | 168 / 201 lb 76.2 / 91.2 kg | 220 / 278 lb 99.8 / 126.1 kg | 296 / 369 lb 134.3 / 167.4 kg | 374 / 477 lb 169.6 / 216.4 kg |
Women’s Bent-Over Row vs Machine Chest Press Standards
How to read the table: The first number is Bent-Over Row; the second is Machine Chest Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 63 / 60 lb 28.6 / 27.2 kg | 86 / 82 lb 39 / 37.2 kg | 114 / 112 lb 51.7 / 50.8 kg | 143 / 147 lb 64.9 / 66.7 kg |
| 110 lb 49.9 kg | 67 / 63 lb 30.4 / 28.6 kg | 92 / 88 lb 41.7 / 39.9 kg | 122 / 120 lb 55.3 / 54.4 kg | 153 / 156 lb 69.4 / 70.8 kg |
| 120 lb 54.4 kg | 72 / 67 lb 32.7 / 30.4 kg | 97 / 93 lb 44 / 42.2 kg | 129 / 127 lb 58.5 / 57.6 kg | 162 / 165 lb 73.5 / 74.8 kg |
| 130 lb 59 kg | 75 / 71 lb 34 / 32.2 kg | 103 / 98 lb 46.7 / 44.5 kg | 136 / 134 lb 61.7 / 60.8 kg | 171 / 175 lb 77.6 / 79.4 kg |
| 140 lb 63.5 kg | 79 / 74 lb 35.8 / 33.6 kg | 108 / 103 lb 49 / 46.7 kg | 143 / 140 lb 64.9 / 63.5 kg | 180 / 183 lb 81.6 / 83 kg |
| 150 lb 68 kg | 83 / 78 lb 37.6 / 35.4 kg | 113 / 108 lb 51.3 / 49 kg | 150 / 147 lb 68 / 66.7 kg | 188 / 192 lb 85.3 / 87.1 kg |
| 160 lb 72.6 kg | 87 / 81 lb 39.5 / 36.7 kg | 118 / 113 lb 53.5 / 51.3 kg | 157 / 153 lb 71.2 / 69.4 kg | 196 / 200 lb 88.9 / 90.7 kg |
| 170 lb 77.1 kg | 90 / 85 lb 40.8 / 38.6 kg | 123 / 117 lb 55.8 / 53.1 kg | 163 / 160 lb 73.9 / 72.6 kg | 204 / 209 lb 92.5 / 94.8 kg |
| 180 lb 81.6 kg | 94 / 88 lb 42.6 / 39.9 kg | 128 / 122 lb 58.1 / 55.3 kg | 169 / 166 lb 76.7 / 75.3 kg | 212 / 217 lb 96.2 / 98.4 kg |
| 190 lb 86.2 kg | 97 / 91 lb 44 / 41.3 kg | 132 / 126 lb 59.9 / 57.2 kg | 176 / 172 lb 79.8 / 78 kg | 220 / 225 lb 99.8 / 102.1 kg |
| 200 lb 90.7 kg | 101 / 94 lb 45.8 / 42.6 kg | 137 / 131 lb 62.1 / 59.4 kg | 182 / 178 lb 82.6 / 80.7 kg | 228 / 233 lb 103.4 / 105.7 kg |
| 210 lb 95.3 kg | 104 / 98 lb 47.2 / 44.5 kg | 141 / 135 lb 64 / 61.2 kg | 188 / 184 lb 85.3 / 83.5 kg | 235 / 240 lb 106.6 / 108.9 kg |
| 220 lb 99.8 kg | 107 / 101 lb 48.5 / 45.8 kg | 146 / 139 lb 66.2 / 63 kg | 194 / 190 lb 88 / 86.2 kg | 243 / 248 lb 110.2 / 112.5 kg |
| 230 lb 104.3 kg | 110 / 104 lb 49.9 / 47.2 kg | 150 / 144 lb 68 / 65.3 kg | 199 / 195 lb 90.3 / 88.5 kg | 250 / 255 lb 113.4 / 115.7 kg |
| 240 lb 108.9 kg | 114 / 107 lb 51.7 / 48.5 kg | 155 / 148 lb 70.3 / 67.1 kg | 205 / 201 lb 93 / 91.2 kg | 257 / 263 lb 116.6 / 119.3 kg |
How Your Bent Over Row vs Machine Chest Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell bent-over row strength level
The standards use the sex-specific total-barbell thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to row more without pound-for-pound scaling.
3. Find the machine chest press strength level
The machine chest press standards use the sex-specific standards from the individual Chest Press Machine tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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 displayed resistance 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 is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 bent-over row | Use total-barbell estimated max and adjust targets with the two-thirds rule. |
| Rate the machine chest press | Adjust machine chest press 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Bent Over Row and Machine Chest Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the machine chest press standard is higher; below zero means the barbell bent-over row standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
25.4 → 46.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine chest press standard minus the barbell bent-over row standard. A plus sign means the machine chest press standard is higher. A minus sign means the barbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +18 lb +8.1 kg | +32 lb +14.5 kg | +40 lb +18.1 kg | +56 lb +25.4 kg |
| 130 lb 59 kg | +19 lb +8.7 kg | +33 lb +14.9 kg | +42 lb +19 kg | +59 lb +26.7 kg |
| 140 lb 63.5 kg | +20 lb +9.1 kg | +35 lb +15.8 kg | +44 lb +20 kg | +62 lb +28.1 kg |
| 150 lb 68 kg | +20 lb +9.1 kg | +37 lb +16.8 kg | +46 lb +20.8 kg | +65 lb +29.5 kg |
| 160 lb 72.6 kg | +21 lb +9.6 kg | +39 lb +17.7 kg | +49 lb +22.2 kg | +68 lb +30.8 kg |
| 170 lb 77.1 kg | +22 lb +9.9 kg | +40 lb +18.2 kg | +51 lb +23.2 kg | +71 lb +32.2 kg |
| 180 lb 81.6 kg | +23 lb +10.5 kg | +42 lb +19 kg | +52 lb +23.5 kg | +74 lb +33.5 kg |
| 190 lb 86.2 kg | +24 lb +10.9 kg | +43 lb +19.5 kg | +54 lb +24.5 kg | +76 lb +34.5 kg |
| 200 lb 90.7 kg | +25 lb +11.3 kg | +44 lb +20 kg | +55 lb +25 kg | +78 lb +35.4 kg |
| 210 lb 95.3 kg | +25 lb +11.4 kg | +46 lb +20.8 kg | +58 lb +26.3 kg | +81 lb +36.8 kg |
| 220 lb 99.8 kg | +26 lb +11.8 kg | +47 lb +21.3 kg | +60 lb +27.2 kg | +84 lb +38.1 kg |
| 230 lb 104.3 kg | +27 lb +12.2 kg | +49 lb +22.2 kg | +61 lb +27.7 kg | +87 lb +39.4 kg |
| 240 lb 108.9 kg | +28 lb +12.7 kg | +51 lb +23.2 kg | +63 lb +28.5 kg | +88 lb +39.9 kg |
| 250 lb 113.4 kg | +29 lb +13.1 kg | +51 lb +23.1 kg | +65 lb +29.5 kg | +92 lb +41.8 kg |
| 260 lb 117.9 kg | +29 lb +13.2 kg | +53 lb +24.1 kg | +66 lb +30 kg | +94 lb +42.7 kg |
| 270 lb 122.5 kg | +30 lb +13.6 kg | +54 lb +24.5 kg | +68 lb +30.8 kg | +96 lb +43.5 kg |
| 280 lb 127 kg | +31 lb +14.1 kg | +55 lb +24.9 kg | +70 lb +31.8 kg | +99 lb +44.9 kg |
| 290 lb 131.5 kg | +32 lb +14.5 kg | +57 lb +25.9 kg | +72 lb +32.6 kg | +101 lb +45.8 kg |
| 300 lb 136.1 kg | +33 lb +15 kg | +58 lb +26.3 kg | +73 lb +33.1 kg | +103 lb +46.8 kg |
How Women’s Bent Over Row and Machine Chest Press Standards Differ
What the women’s data shows:
The barbell bent-over row and machine chest press standards are within 3 lb at 100 lb.
Elite at every displayed bodyweight.
1.8 → 2.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine chest press standard minus the barbell bent-over row standard. A plus sign means the machine chest press standard is higher. A minus sign means the barbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −2 lb −0.9 kg | +4 lb +1.8 kg |
| 110 lb 49.9 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −2 lb −0.9 kg | +3 lb +1.4 kg |
| 120 lb 54.4 kg | −5 lb −2.3 kg | −4 lb −1.8 kg | −2 lb −0.9 kg | +3 lb +1.3 kg |
| 130 lb 59 kg | −4 lb −1.8 kg | −5 lb −2.2 kg | −2 lb −0.9 kg | +4 lb +1.8 kg |
| 140 lb 63.5 kg | −5 lb −2.2 kg | −5 lb −2.3 kg | −3 lb −1.4 kg | +3 lb +1.4 kg |
| 150 lb 68 kg | −5 lb −2.2 kg | −5 lb −2.3 kg | −3 lb −1.3 kg | +4 lb +1.8 kg |
| 160 lb 72.6 kg | −6 lb −2.8 kg | −5 lb −2.2 kg | −4 lb −1.8 kg | +4 lb +1.8 kg |
| 170 lb 77.1 kg | −5 lb −2.2 kg | −6 lb −2.7 kg | −3 lb −1.3 kg | +5 lb +2.3 kg |
| 180 lb 81.6 kg | −6 lb −2.7 kg | −6 lb −2.8 kg | −3 lb −1.4 kg | +5 lb +2.2 kg |
| 190 lb 86.2 kg | −6 lb −2.7 kg | −6 lb −2.7 kg | −4 lb −1.8 kg | +5 lb +2.3 kg |
| 200 lb 90.7 kg | −7 lb −3.2 kg | −6 lb −2.7 kg | −4 lb −1.9 kg | +5 lb +2.3 kg |
| 210 lb 95.3 kg | −6 lb −2.7 kg | −6 lb −2.8 kg | −4 lb −1.8 kg | +5 lb +2.3 kg |
| 220 lb 99.8 kg | −6 lb −2.7 kg | −7 lb −3.2 kg | −4 lb −1.8 kg | +5 lb +2.3 kg |
| 230 lb 104.3 kg | −6 lb −2.7 kg | −6 lb −2.7 kg | −4 lb −1.8 kg | +5 lb +2.3 kg |
| 240 lb 108.9 kg | −7 lb −3.2 kg | −7 lb −3.2 kg | −4 lb −1.8 kg | +6 lb +2.7 kg |
Bent Over Row and Machine Chest Press Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a selectorized chest press machine set. Use strict canonical Bent Over Row and Machine Chest Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use total barbell weight and a stable near-parallel torso
Pull from full arm extension to the lower ribs or upper abdomen while keeping the hinged torso angle stable. Do not enter per-side plates, Pendlay, Yates, cheat, T-bar, Smith, machine, partial, torso-heaved, hip-snapped, or assisted reps.
Use a selectorized horizontal chest press
Set the seat so the handles align near mid-chest. Keep the torso and head against the pad and feet planted, lower both handles under control to chest-depth equivalent, and press to full elbow extension. Do not enter a plate-loaded, iso-lateral, Smith-machine, incline, decline, or partial press.
Enter one recent Bent Over Row result and one recent Machine Chest Press result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Chest Press Machine — View the individual Machine Chest Press standards and next strength-level target.
- Arnold Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Rear Delt Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.