Isometric Prone Bench Pull Strength Standards Calculator
Under strict Isometric Prone Bench Pull strength standards, Novice starts around 0.18x bodyweight for men and 0.12x for women, while Elite starts around 0.7x for men and 0.55x for women using the normalized 60-second weighted-hold score.
Enter your sex, bodyweight, age, added load, and hold time to see whether your Isometric Prone Bench Pull is Novice, Intermediate, Advanced, or Elite for your bodyweight and age.
The calculator converts added load and hold time into an equivalent added-load-to-bodyweight ratio at 60 seconds, then compares that score with the Isometric Prone Bench Pull standards for your sex, bodyweight, and age. This keeps the result focused on weighted isometric strength instead of reps, estimated 1RM, or unloaded hold time.
Understanding Your Isometric Prone Bench Pull Score
Your score shows how strong your Isometric Prone Bench Pull was for your bodyweight. It considers both the weight you added and how long you held the position.
A higher score means you held more weight, held the position longer, or did both. For example, adding weight can improve your score even if the hold is shorter, while holding the same weight longer can also improve it.
Your result is classified as Beginner, Novice, Intermediate, Advanced, or Elite. Use that level to understand your current performance, then use the calculator’s next target to plan what to improve.
Only compare attempts performed with the same setup, body position, load placement, side-handling rule, and stop rules. Otherwise, a higher score may reflect an easier setup rather than improved strength.
Isometric Prone Bench Pull Strength Standards
The tables below show the added weight needed to reach each Isometric Prone Bench Pull strength level when the hold lasts 60 seconds.
Find the row closest to your bodyweight, then compare your added weight with the Novice, Intermediate, Advanced, Elite, and Stretch targets. If your hold lasted more or less than 60 seconds, use the calculator because hold time changes the result.
These are Endura’s standards for comparing consistent Isometric Prone Bench Pull attempts. They are not population averages.
How Endura set these standards: We anchored the test at a strict 60-second Isometric Prone Bench Pull, calibrated added-weight-to-bodyweight targets to balance load and hold time, and checked the tiers against the reviewed movement anchors for this exercise. These are Endura benchmarks, not population percentiles.
| Bodyweight | Novice 0.18x | Intermediate 0.32x | Advanced 0.5x | Elite 0.7x | Stretch target 0.9x |
|---|---|---|---|---|---|
| 120 lb | 21.5 lb | 38.5 lb | 60 lb | 84 lb+ | 108 lb |
| 130 lb | 23.5 lb | 41.5 lb | 65 lb | 91 lb+ | 117 lb |
| 140 lb | 25 lb | 45 lb | 70 lb | 98 lb+ | 126 lb |
| 150 lb | 27 lb | 48 lb | 75 lb | 105 lb+ | 135 lb |
| 160 lb | 29 lb | 51 lb | 80 lb | 112 lb+ | 144 lb |
| 170 lb | 30.5 lb | 54.5 lb | 85 lb | 119 lb+ | 153 lb |
| 180 lb | 32.5 lb | 57.5 lb | 90 lb | 126 lb+ | 162 lb |
| 190 lb | 34 lb | 61 lb | 95 lb | 133 lb+ | 171 lb |
| 200 lb | 36 lb | 64 lb | 100 lb | 140 lb+ | 180 lb |
| 210 lb | 38 lb | 67 lb | 105 lb | 147 lb+ | 189 lb |
| 220 lb | 39.5 lb | 70.5 lb | 110 lb | 154 lb+ | 198 lb |
| 230 lb | 41.5 lb | 73.5 lb | 115 lb | 161 lb+ | 207 lb |
| 240 lb | 43 lb | 77 lb | 120 lb | 168 lb+ | 216 lb |
| 250 lb | 45 lb | 80 lb | 125 lb | 175 lb+ | 225 lb |
| 260 lb | 47 lb | 83 lb | 130 lb | 182 lb+ | 234 lb |
| Bodyweight | Novice 0.12x | Intermediate 0.24x | Advanced 0.38x | Elite 0.55x | Stretch target 0.7x |
|---|---|---|---|---|---|
| 100 lb | 12 lb | 24 lb | 38 lb | 55 lb+ | 70 lb |
| 110 lb | 13 lb | 26.5 lb | 42 lb | 60.5 lb+ | 77 lb |
| 120 lb | 14.5 lb | 29 lb | 45.5 lb | 66 lb+ | 84 lb |
| 130 lb | 15.5 lb | 31 lb | 49.5 lb | 71.5 lb+ | 91 lb |
| 140 lb | 17 lb | 33.5 lb | 53 lb | 77 lb+ | 98 lb |
| 150 lb | 18 lb | 36 lb | 57 lb | 82.5 lb+ | 105 lb |
| 160 lb | 19 lb | 38.5 lb | 61 lb | 88 lb+ | 112 lb |
| 170 lb | 20.5 lb | 41 lb | 64.5 lb | 93.5 lb+ | 119 lb |
| 180 lb | 21.5 lb | 43 lb | 68.5 lb | 99 lb+ | 126 lb |
| 190 lb | 23 lb | 45.5 lb | 72 lb | 104.5 lb+ | 133 lb |
| 200 lb | 24 lb | 48 lb | 76 lb | 110 lb+ | 140 lb |
| 210 lb | 25 lb | 50.5 lb | 80 lb | 115.5 lb+ | 147 lb |
| 220 lb | 26.5 lb | 53 lb | 83.5 lb | 121 lb+ | 154 lb |
How the Isometric Prone Bench Pull Calculator Works
The calculator first compares the weight you added with your bodyweight. It then adjusts the result based on how long you held the Isometric Prone Bench Pull. Pounds and kilograms are converted automatically, so you can use either unit.
For example, a 180 lb person holding 72 lb for 60 seconds scores 0.4x bodyweight. Holding the same weight longer raises the score, while holding it for less time lowers the score. Extra time can improve the score for up to 120 seconds; holding longer than that does not add more credit.
Your age and sex determine which strength standards your score is compared with. They do not change the score produced by the attempt itself.
The calculator also shows how much added weight you would need to reach the next strength level at the same hold time you entered. This gives you a practical target without requiring every test to last exactly 60 seconds.
Isometric Prone Bench Pull Load and Hold-Time Comparisons
Added weight and hold time both affect your Isometric Prone Bench Pull score. These examples show how different attempts compare for a 180-pound person.
| Added weight | Hold time | Added-load ratio | Normalized score |
|---|---|---|---|
| 72 lb | 60 sec | 0.4x | 0.4x |
| 110 lb | 30 sec | 0.611x | 0.363x |
| 35 lb | 120 sec | 0.194x | 0.389x |
A heavier attempt does not necessarily produce a higher score if it is held for much less time. Use the calculator to compare attempts using your own bodyweight and exact hold time.
Isometric Prone Bench Pull Milestones and Next Targets
Isometric Prone Bench Pull progress can come from adding weight, holding the position longer, or improving both. These changes do not affect your score equally. A shorter hold requires more added weight to reach the same strength level, while a longer hold requires less weight because the calculator gives credit for the additional time.
For example, a 180 lb man reaches the Intermediate benchmark with 57.5 lb for 60 seconds. He would need about 96.5 lb for a 30-second hold, or 38.5 lb for a 90-second hold, to reach the same level. Use the table for reference, then enter your own bodyweight, sex, age, and hold time into the calculator for your exact next target.
| Example user | Hold time | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 180 lb man | 30 sec | 54.5 lb | 97 lb | 151.5 lb | 212 lb |
| 180 lb man | 60 sec | 32.5 lb | 57.5 lb | 90 lb | 126 lb |
| 180 lb man | 90 sec | 21.5 lb | 38.5 lb | 60 lb | 84 lb |
| 140 lb woman | 30 sec | 28.5 lb | 56.5 lb | 89.5 lb | 129.5 lb |
| 140 lb woman | 60 sec | 17 lb | 33.5 lb | 53 lb | 77 lb |
| 140 lb woman | 90 sec | 11 lb | 22.5 lb | 35.5 lb | 51.5 lb |
Isometric Prone Bench Pull Testing Rules
User lies prone on the bench, pulls the loaded bar to the approved top hold position without torso lift or pad bounce, and starts timing once the bar is motionless. During the attempt, chest and hips stay supported on the bench, shoulder position stays controlled, bar height remains near the approved top line, and the bar does not rest on the bench, hooks, straps, or partner support.
Timing stops when the bar drops, touches or rests on support, torso lifts, hips drive into the pad, top position changes materially, grip fails, or the user ends the hold. Entered load is total straight-bar load held below the prone bench, including bar and plates; it is external load only and does not include bodyweight. Bilateral straight-bar hold; no side selector or summed-side behavior applies.
| Attempt rule | Counts? |
|---|---|
| Chest and hips stay supported on the bench, shoulder position stays controlled, bar height remains near the approved top line, and the bar does not rest on the bench, hooks, straps, or partner support. | Yes |
| Bilateral straight-bar hold; no side selector or summed-side behavior applies. | Yes |
| Row reps, unsupported rows, machine rows, T-bar rows, seal-row substitutions, pin-supported max-force pulls, partial holds below the top range, and unloaded holds do not count. | No |
| The recorded time continues after a stop condition occurs: the bar drops, touches or rests on support, torso lifts, hips drive into the pad, top position changes materially, grip fails, or the user ends the hold | No |
Related Strength Standards Tools
Isometric Prone Bench Pull combines external load with hold time, so the closest comparison is Barbell Bench Pull. Using both calculators can show how a change in position, implement, or scoring method changes the result.
Dumbbell Bench Pull and Chest Supported Dumbbell Row provide the primary nearby comparisons, while Isometric One Kettlebell Bent Over Row Hold and Machine Chest Supported Row broaden the comparison to other strength qualities. Because these tools measure different performances, use them to explore other parts of your strength profile—not as interchangeable Isometric Prone Bench Pull scores.
| Related tool | Why it is related | What that tool measures |
|---|---|---|
| Barbell Bench Pull | Closest dynamic-strength comparison | Estimated maximum strength using a different scoring method |
| Dumbbell Bench Pull | Primary dynamic-strength comparison | Estimated maximum strength using a different scoring method |
| Chest Supported Dumbbell Row | Primary dynamic-strength comparison | Estimated maximum strength using a different scoring method |
| Isometric One Kettlebell Bent Over Row Hold Strength Standards | Broader loaded-performance comparison | Added load and hold time combined into a weighted-hold score |
| Machine Chest Supported Row | Broader loaded-performance comparison | Estimated maximum strength using a different scoring method |