Endura strength standards
Upper Body Strength Standards
Find the right calculator to measure upper body strength across presses, pulls, bodyweight exercises, and specialty equipment.
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The tools below give you every lift you need to test upper-body strength. Bench press standards, push-up standards, and pull-up standards are just three starting points. Keep scrolling to find the exact exercise and equipment you used.
You’ll also find bent-over row standards, overhead press standards, and barbell curl standards, plus dozens of barbell, dumbbell, machine, strongman, and bodyweight tests. Each calculator shows your strength level, estimated 1RM, and next target.
Our most popular upper body strength calculators
Start with our barbell bench press calculator, then choose the pressing, pulling, bodyweight, or specialty-equipment test that matches your workout.
Barbell Bench Press Strength Standards
Compare your barbell bench press with standards for your bodyweight, sex, and training level.
Open calculatorDumbbell Bench Press Strength Standards
Compare flat dumbbell bench performance using the weight held in each hand.
Open calculatorBodyweight Push-Up Strength Standards
Compare strict push-up repetitions using your bodyweight and the stated range-of-motion standard.
Open calculatorPull-Up Strength Standards
Compare strict pull-up repetitions with the page-specific grip and range-of-motion rules.
Open calculatorBodyweight Dip Strength Standards
Compare strict parallel-bar dip repetitions using bodyweight and experience level.
Open calculatorWeighted Pull-Up Strength Standards
Compare pull-up strength when external weight is added to your bodyweight.
Open calculatorMachine Chest Press Strength Standards
Compare machine pressing strength while recognizing equipment differences.
Open calculatorChoose an upper body strength calculator by goal
Select the exact exercise and equipment you performed. Standards, 1RM estimates, conversions, and comparisons answer different questions.
| Your goal | Recommended calculator |
|---|---|
| Compare barbell pressing strength | Barbell Bench Press Strength Standards |
| Compare dumbbell pressing strength | Dumbbell Bench Press Strength Standards |
| Measure strict push-up strength | Bodyweight Push-Up Strength Standards |
| Measure strict pull-up strength | Pull-Up Strength Standards |
| Measure dip strength | Bodyweight Dip Strength Standards |
| Compare added-weight pulling | Weighted Pull-Up Strength Standards |
| Evaluate machine pressing strength | Machine Chest Press Strength Standards |
| Relate bodyweight pulling to another exercise | Strict Pull-Up to Lat Pulldown Conversion |
Barbell, Dumbbell, Machine, and Overhead Pressing Standards
Compare horizontal and overhead pressing with free weights, machines, and specialty implements. Use the exact bar, handle, and range of motion you performed.
Incline Bench Press Strength Standards
Compare incline barbell bench performance by bodyweight, sex, and training level.
Open calculatorClose-Grip Bench Press Strength Standards
Evaluate close-grip pressing strength with its greater triceps emphasis.
Open calculatorBarbell Floor Press Strength Standards
Compare floor-press performance with a reduced range of motion.
Open calculatorPaused Bench Press Strength Standards
Evaluate a controlled bench press performed with a deliberate chest pause.
Open calculatorIncline Dumbbell Bench Press Standards
Evaluate incline dumbbell pressing strength by bodyweight and experience.
Open calculatorSmith Machine Bench Press Standards
Evaluate fixed-path bench press performance independently from free weights.
Open calculatorAxle Bench Press Strength Standards
Compare bench pressing with a thick axle bar and its fixed hand position.
Open calculatorAxle Floor Press Strength Standards
Evaluate an axle floor press with the shortened range of motion from the floor.
Open calculatorAxle Press Strength Standards
Compare strict overhead pressing with an axle bar from the rack position.
Open calculatorAxle Push Press Strength Standards
Assess axle pressing power with leg drive and an overhead lockout.
Open calculatorCircus Dumbbell Press Strength Standards
Compare overhead pressing with a circus dumbbell without the clean component.
Open calculatorLog Strict Press Strength Standards
Compare strict log pressing without using leg drive.
Open calculatorStanding Log Overhead Press Strength Standards
Assess a standing overhead log press as its own strongman pressing test.
Open calculatorViking Press Strength Standards
Compare the standing Viking press with its guided handles and overhead path.
Open calculatorStrongman Block Press Strength Standards
Compare a block press using the demanding grip and balance of a strongman block.
Open calculatorPush-Up, Dip, and Bodyweight Pressing Standards
Find standards for strict, weighted, unstable, unilateral, explosive, and overhead bodyweight pressing variations.
Weighted Push-Up Strength Standards
Evaluate push-up strength when external weight is added to the bodyweight movement.
Open calculatorWeighted Push-Up 1RM Calculator
Estimate a weighted push-up one-repetition maximum from a completed set.
Open calculatorDiamond Push-Up Strength Standards
Compare narrow-hand push-up repetitions with a greater triceps emphasis.
Open calculatorClose-Grip Push-Up Strength Standards
Evaluate close-hand push-up performance using the page-specific repetition standard.
Open calculatorWide-Grip Push-Up Strength Standards
Compare wide-hand push-up performance without treating it as a standard push-up.
Open calculatorIncline Push-Up Strength Standards
Evaluate an incline push-up progression with the support height kept consistent.
Open calculatorDecline Push-Up Strength Standards
Compare decline push-up repetitions with the feet-elevated setup.
Open calculatorPike Push-Up Strength Standards
Evaluate the overhead pressing demand of strict pike push-ups.
Open calculatorHandstand Push-Up Strength Standards
Compare handstand push-up repetitions using the stated balance and range-of-motion rules.
Open calculatorArcher Push-Up Strength Standards
Compare archer push-up performance as a progression toward unilateral pressing.
Open calculatorOne-Arm Push-Up Strength Standards
Evaluate strict one-arm push-up repetitions with the required body position.
Open calculatorRing Push-Up Strength Standards
Compare ring push-up strength while accounting for the unstable handles.
Open calculatorWeighted Dip Strength Standards
Evaluate dip strength when external weight is added to the bodyweight movement.
Open calculatorStraight-Bar Dip Strength Standards
Compare straight-bar dip repetitions separately from parallel-bar dips.
Open calculatorRing Dip Strength Standards
Evaluate ring dip performance while preserving the stabilization demands of the rings.
Open calculatorAssisted Dip Machine Standards
Use counterweight assistance to benchmark progress toward an unassisted dip.
Open calculatorWeighted Dip Support Hold Standards
Assess loaded top-support strength using added weight and hold time.
Open calculatorWeighted Ring Dip Strength Standards
Compare ring dip strength when additional external weight is used.
Open calculatorPull-Up, Chin-Up, and Muscle-Up Standards
Choose the vertical or horizontal pulling standard that matches your grip, rings, body position, added weight, and transition skill.
Bodyweight Chin-Up Strength Standards
Evaluate supinated-grip chin-up repetitions as a distinct vertical pull.
Open calculatorAustralian Pull-Up Strength Standards
Compare horizontal bodyweight pulling with a consistent bar height and body position.
Open calculatorClose-Grip Pull-Up Strength Standards
Evaluate close-grip pull-up repetitions independently from a wide-grip test.
Open calculatorWide-Grip Pull-Up Strength Standards
Compare wide-grip pull-up performance with the grip kept consistent.
Open calculatorCommando Pull-Up Strength Standards
Evaluate the angled, alternating-grip commando pull-up variation.
Open calculatorArcher Pull-Up Strength Standards
Compare archer pull-up performance as a progression toward one-arm pulling.
Open calculatorOne-Arm Pull-Up Strength Standards
Evaluate strict one-arm pull-up repetitions with the required control.
Open calculatorRing Pull-Up Strength Standards
Compare ring pull-up strength while accounting for independent hand movement.
Open calculatorRing Chin-Up Strength Standards
Evaluate a ring-based supinated pulling variation independently from a bar chin-up.
Open calculatorMuscle-Up Strength Standards
Compare strict muscle-up performance using the stated bar and transition standard.
Open calculatorRing Muscle-Up Strength Standards
Evaluate ring muscle-ups without equating them to a bar muscle-up.
Open calculatorWeighted Chin-Up Strength Standards
Evaluate weighted supinated-grip pulling as its own standard.
Open calculatorWeighted Pull-Up 1RM Calculator
Estimate a weighted pull-up one-repetition maximum from a completed set.
Open calculatorUpper Body Conversions and Comparisons
Use these tools to relate specific pressing and pulling tests. Treat their results as estimates, not interchangeable standards.
Push-Ups to Bench Press Conversion
Estimate a barbell bench press equivalent from bodyweight push-up performance.
Open calculatorWeighted Push-Ups to Barbell Bench Press Conversion
Estimate a bench press equivalent from a weighted push-up result.
Open calculatorDips to Barbell Bench Press Conversion
Estimate a bench press result from bodyweight dip performance.
Open calculatorWeighted Dips to Barbell Bench Press Conversion
Estimate a bench press result from a weighted dip performance.
Open calculatorChin-Up to Pull-Up Conversion
Relate supinated-grip chin-up performance to a pull-up standard.
Open calculatorAssisted Pull-Up to Unassisted Pull-Up Conversion
Estimate an unassisted pull-up starting point from an assisted result.
Open calculatorNeutral-Grip Pull-Up to Strict Pull-Up Conversion
Relate neutral-grip pull-up performance to a strict pull-up standard.
Open calculatorOne-Arm Pull-Up to Weighted Pull-Up Conversion
Compare unilateral pulling with an added-weight pull-up estimate.
Open calculatorStrict Pull-Up to Lat Pulldown Conversion
Estimate a lat pulldown equivalent from strict pull-up performance.
Open calculatorLat Pulldown to Weighted Chin-Up Conversion
Estimate a weighted chin-up result from a lat pulldown performance.
Open calculatorBodyweight Dips to Push-Ups Conversion
Relate bodyweight dip repetitions to a push-up performance estimate.
Open calculatorClose-Grip Push-Ups vs. Bodyweight Push-Ups
Compare close-grip and standard push-up rankings without mixing their standards.
Open calculatorArcher Pull-Ups vs. Pull-Ups
Compare an archer pull-up progression with standard pull-up performance.
Open calculatorNeutral-Grip Pull-Up vs. Weighted Neutral-Grip Pull-Up
Compare bodyweight and added-weight neutral-grip pulling results.
Open calculatorOne-Arm Pull-Up vs. One-Arm Push-Up
Compare unilateral pulling and pushing strength across their own standards.
Open calculatorHow to choose an upper body strength standard
Keep the movement, grip, range of motion, equipment, repetitions, and weight convention consistent before comparing results.
Match the movement
A bench press, overhead press, dip, push-up, pull-up, and muscle-up test different positions and muscles. Use the closest exact exercise.
Match the equipment
Barbells, dumbbells, machines, rings, axle bars, logs, and bodyweight create different stability and leverage demands. Compare like with like.
Record bodyweight and added weight
Bodyweight exercises include your body mass, while weighted variations add external resistance. Enter each value the calculator requests.
Treat conversions as estimates
A conversion can suggest a starting point between related exercises, but skill, grip, proportions, and equipment can change the relationship.