Weighted Push-Ups vs Barbell Bench Press Strength Standards
Compare your weighted push-up and bench 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 only the added external weight for weighted push-ups and the total barbell weight for the bench press. Use a strict floor push-up with a securely fixed external load, repeatable depth, and full elbow lockout and a raw competition-style barbell bench press with a controlled pause and full elbow lockout. 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.
Weighted Push-Ups vs Barbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the weighted push-up and bench 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 weighted push-up and bench 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 Weighted Push-Ups / Bench 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 Weighted Push-Ups vs Bench Press Standards
How to read the table: The first number is Weighted Push-Ups; the second is Bench 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 | 24 / 151 lb 10.9 / 68.5 kg | 36 / 188 lb 16.3 / 85.3 kg | 54 / 225 lb 24.5 / 102.1 kg | 72 / 261 lb 32.6 / 118.4 kg |
| 130 lb 59 kg | 26 / 159 lb 11.8 / 72.1 kg | 39 / 198 lb 17.7 / 89.8 kg | 59 / 237 lb 26.6 / 107.5 kg | 78 / 276 lb 35.4 / 125.2 kg |
| 140 lb 63.5 kg | 28 / 167 lb 12.7 / 75.7 kg | 42 / 208 lb 19.1 / 94.3 kg | 63 / 249 lb 28.6 / 112.9 kg | 84 / 290 lb 38.1 / 131.5 kg |
| 150 lb 68 kg | 30 / 175 lb 13.6 / 79.4 kg | 45 / 218 lb 20.4 / 98.9 kg | 67 / 261 lb 30.6 / 118.4 kg | 90 / 303 lb 40.8 / 137.4 kg |
| 160 lb 72.6 kg | 32 / 183 lb 14.5 / 83 kg | 48 / 227 lb 21.8 / 103 kg | 72 / 272 lb 32.7 / 123.4 kg | 96 / 317 lb 43.6 / 143.8 kg |
| 170 lb 77.1 kg | 34 / 190 lb 15.4 / 86.2 kg | 51 / 237 lb 23.1 / 107.5 kg | 76 / 283 lb 34.7 / 128.4 kg | 102 / 330 lb 46.3 / 149.7 kg |
| 180 lb 81.6 kg | 36 / 198 lb 16.3 / 89.8 kg | 54 / 246 lb 24.5 / 111.6 kg | 81 / 294 lb 36.7 / 133.4 kg | 108 / 342 lb 49 / 155.1 kg |
| 190 lb 86.2 kg | 38 / 205 lb 17.2 / 93 kg | 57 / 255 lb 25.9 / 115.7 kg | 86 / 305 lb 38.8 / 138.3 kg | 114 / 355 lb 51.7 / 161 kg |
| 200 lb 90.7 kg | 40 / 212 lb 18.1 / 96.2 kg | 60 / 264 lb 27.2 / 119.7 kg | 90 / 316 lb 40.8 / 143.3 kg | 120 / 367 lb 54.4 / 166.5 kg |
| 210 lb 95.3 kg | 42 / 219 lb 19.1 / 99.3 kg | 63 / 273 lb 28.6 / 123.8 kg | 95 / 326 lb 42.9 / 147.9 kg | 126 / 379 lb 57.2 / 171.9 kg |
| 220 lb 99.8 kg | 44 / 226 lb 20 / 102.5 kg | 66 / 281 lb 29.9 / 127.5 kg | 99 / 336 lb 44.9 / 152.4 kg | 132 / 391 lb 59.9 / 177.4 kg |
| 230 lb 104.3 kg | 46 / 233 lb 20.9 / 105.7 kg | 69 / 290 lb 31.3 / 131.5 kg | 103 / 346 lb 46.9 / 156.9 kg | 138 / 403 lb 62.6 / 182.8 kg |
| 240 lb 108.9 kg | 48 / 240 lb 21.8 / 108.9 kg | 72 / 298 lb 32.7 / 135.2 kg | 108 / 356 lb 49 / 161.5 kg | 144 / 415 lb 65.3 / 188.2 kg |
| 250 lb 113.4 kg | 50 / 246 lb 22.7 / 111.6 kg | 75 / 306 lb 34 / 138.8 kg | 113 / 366 lb 51 / 166 kg | 150 / 426 lb 68 / 193.2 kg |
| 260 lb 117.9 kg | 52 / 253 lb 23.6 / 114.8 kg | 78 / 314 lb 35.4 / 142.4 kg | 117 / 376 lb 53.1 / 170.6 kg | 156 / 438 lb 70.7 / 198.7 kg |
| 270 lb 122.5 kg | 54 / 259 lb 24.5 / 117.5 kg | 81 / 322 lb 36.8 / 146.1 kg | 122 / 386 lb 55.1 / 175.1 kg | 162 / 449 lb 73.5 / 203.7 kg |
| 280 lb 127 kg | 56 / 265 lb 25.4 / 120.2 kg | 84 / 330 lb 38.1 / 149.7 kg | 126 / 395 lb 57.2 / 179.2 kg | 168 / 460 lb 76.2 / 208.7 kg |
| 290 lb 131.5 kg | 58 / 272 lb 26.3 / 123.4 kg | 87 / 338 lb 39.4 / 153.3 kg | 130 / 404 lb 59.2 / 183.3 kg | 174 / 471 lb 78.9 / 213.6 kg |
| 300 lb 136.1 kg | 60 / 278 lb 27.2 / 126.1 kg | 90 / 346 lb 40.8 / 156.9 kg | 135 / 414 lb 61.2 / 187.8 kg | 180 / 481 lb 81.7 / 218.2 kg |
Women’s Weighted Push-Ups vs Bench Press Standards
How to read the table: The first number is Weighted Push-Ups; the second is Bench 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 | 15 / 69 lb 6.8 / 31.3 kg | 25 / 88 lb 11.4 / 39.9 kg | 40 / 114 lb 18.2 / 51.7 kg | 60 / 145 lb 27.2 / 65.8 kg |
| 110 lb 49.9 kg | 17 / 73 lb 7.5 / 33.1 kg | 28 / 94 lb 12.5 / 42.6 kg | 44 / 122 lb 20 / 55.3 kg | 66 / 155 lb 29.9 / 70.3 kg |
| 120 lb 54.4 kg | 18 / 78 lb 8.2 / 35.4 kg | 30 / 99 lb 13.6 / 44.9 kg | 48 / 129 lb 21.8 / 58.5 kg | 72 / 164 lb 32.6 / 74.4 kg |
| 130 lb 59 kg | 20 / 82 lb 8.9 / 37.2 kg | 33 / 105 lb 14.8 / 47.6 kg | 52 / 136 lb 23.6 / 61.7 kg | 78 / 173 lb 35.4 / 78.5 kg |
| 140 lb 63.5 kg | 21 / 86 lb 9.5 / 39 kg | 35 / 110 lb 15.9 / 49.9 kg | 56 / 143 lb 25.4 / 64.9 kg | 84 / 181 lb 38.1 / 82.1 kg |
| 150 lb 68 kg | 22 / 90 lb 10.2 / 40.8 kg | 37 / 115 lb 17 / 52.2 kg | 60 / 150 lb 27.2 / 68 kg | 90 / 190 lb 40.8 / 86.2 kg |
| 160 lb 72.6 kg | 24 / 94 lb 10.9 / 42.6 kg | 40 / 120 lb 18.2 / 54.4 kg | 64 / 157 lb 29 / 71.2 kg | 96 / 198 lb 43.6 / 89.8 kg |
| 170 lb 77.1 kg | 25 / 98 lb 11.6 / 44.5 kg | 42 / 125 lb 19.3 / 56.7 kg | 68 / 163 lb 30.8 / 73.9 kg | 102 / 207 lb 46.3 / 93.9 kg |
| 180 lb 81.6 kg | 27 / 102 lb 12.2 / 46.3 kg | 45 / 130 lb 20.4 / 59 kg | 72 / 169 lb 32.6 / 76.7 kg | 108 / 215 lb 49 / 97.5 kg |
| 190 lb 86.2 kg | 29 / 105 lb 12.9 / 47.6 kg | 48 / 135 lb 21.6 / 61.2 kg | 76 / 176 lb 34.5 / 79.8 kg | 114 / 222 lb 51.7 / 100.7 kg |
| 200 lb 90.7 kg | 30 / 109 lb 13.6 / 49.4 kg | 50 / 139 lb 22.7 / 63 kg | 80 / 182 lb 36.3 / 82.6 kg | 120 / 230 lb 54.4 / 104.3 kg |
| 210 lb 95.3 kg | 32 / 113 lb 14.3 / 51.3 kg | 53 / 144 lb 23.8 / 65.3 kg | 84 / 188 lb 38.1 / 85.3 kg | 126 / 238 lb 57.2 / 108 kg |
| 220 lb 99.8 kg | 33 / 116 lb 15 / 52.6 kg | 55 / 148 lb 25 / 67.1 kg | 88 / 194 lb 39.9 / 88 kg | 132 / 245 lb 59.9 / 111.1 kg |
| 230 lb 104.3 kg | 34 / 120 lb 15.6 / 54.4 kg | 57 / 153 lb 26.1 / 69.4 kg | 92 / 199 lb 41.7 / 90.3 kg | 138 / 253 lb 62.6 / 114.8 kg |
| 240 lb 108.9 kg | 36 / 123 lb 16.3 / 55.8 kg | 60 / 157 lb 27.2 / 71.2 kg | 96 / 205 lb 43.6 / 93 kg | 144 / 260 lb 65.3 / 117.9 kg |
How Your Weighted Push-Ups vs Barbell Bench 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 weighted push-up strength level
The individual weighted push-up tool supplies sex-specific standards for estimated added weight divided by bodyweight. Novice through Elite use the canonical added-weight-to-bodyweight thresholds. No unsupported Stretch target is added above Elite.
3. Find the bench press strength level
The bench press standards use the approved sex-specific reference targets from the individual raw competition-style bench press 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 total barbell weight 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 weighted push-up | Use the weighted push-up added-weight standards directly without changing their specialized bodyweight method. |
| Rate the bench press | Adjust bench 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 Weighted Push-Ups and Barbell Bench 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 bench press standard is higher; below zero means the weighted push-up 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.
85.8 → 136.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the bench press standard minus the weighted push-up standard. A plus sign means the bench press standard is higher. A minus sign means the weighted push-up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +127 lb +57.6 kg | +152 lb +69 kg | +171 lb +77.6 kg | +189 lb +85.8 kg |
| 130 lb 59 kg | +133 lb +60.3 kg | +159 lb +72.1 kg | +178 lb +80.9 kg | +198 lb +89.8 kg |
| 140 lb 63.5 kg | +139 lb +63 kg | +166 lb +75.2 kg | +186 lb +84.3 kg | +206 lb +93.4 kg |
| 150 lb 68 kg | +145 lb +65.8 kg | +173 lb +78.5 kg | +194 lb +87.8 kg | +213 lb +96.6 kg |
| 160 lb 72.6 kg | +151 lb +68.5 kg | +179 lb +81.2 kg | +200 lb +90.7 kg | +221 lb +100.2 kg |
| 170 lb 77.1 kg | +156 lb +70.8 kg | +186 lb +84.4 kg | +207 lb +93.7 kg | +228 lb +103.4 kg |
| 180 lb 81.6 kg | +162 lb +73.5 kg | +192 lb +87.1 kg | +213 lb +96.7 kg | +234 lb +106.1 kg |
| 190 lb 86.2 kg | +167 lb +75.8 kg | +198 lb +89.8 kg | +219 lb +99.5 kg | +241 lb +109.3 kg |
| 200 lb 90.7 kg | +172 lb +78.1 kg | +204 lb +92.5 kg | +226 lb +102.5 kg | +247 lb +112.1 kg |
| 210 lb 95.3 kg | +177 lb +80.2 kg | +210 lb +95.2 kg | +231 lb +105 kg | +253 lb +114.7 kg |
| 220 lb 99.8 kg | +182 lb +82.5 kg | +215 lb +97.6 kg | +237 lb +107.5 kg | +259 lb +117.5 kg |
| 230 lb 104.3 kg | +187 lb +84.8 kg | +221 lb +100.2 kg | +243 lb +110 kg | +265 lb +120.2 kg |
| 240 lb 108.9 kg | +192 lb +87.1 kg | +226 lb +102.5 kg | +248 lb +112.5 kg | +271 lb +122.9 kg |
| 250 lb 113.4 kg | +196 lb +88.9 kg | +231 lb +104.8 kg | +253 lb +115 kg | +276 lb +125.2 kg |
| 260 lb 117.9 kg | +201 lb +91.2 kg | +236 lb +107 kg | +259 lb +117.5 kg | +282 lb +128 kg |
| 270 lb 122.5 kg | +205 lb +93 kg | +241 lb +109.3 kg | +264 lb +120 kg | +287 lb +130.2 kg |
| 280 lb 127 kg | +209 lb +94.8 kg | +246 lb +111.6 kg | +269 lb +122 kg | +292 lb +132.5 kg |
| 290 lb 131.5 kg | +214 lb +97.1 kg | +251 lb +113.9 kg | +274 lb +124.1 kg | +297 lb +134.7 kg |
| 300 lb 136.1 kg | +218 lb +98.9 kg | +256 lb +116.1 kg | +279 lb +126.6 kg | +301 lb +136.5 kg |
How Women’s Weighted Push-Ups and Barbell Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
38.6 → 52.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the bench press standard minus the weighted push-up standard. A plus sign means the bench press standard is higher. A minus sign means the weighted push-up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +54 lb +24.5 kg | +63 lb +28.5 kg | +74 lb +33.5 kg | +85 lb +38.6 kg |
| 110 lb 49.9 kg | +56 lb +25.6 kg | +66 lb +30.1 kg | +78 lb +35.3 kg | +89 lb +40.4 kg |
| 120 lb 54.4 kg | +60 lb +27.2 kg | +69 lb +31.3 kg | +81 lb +36.7 kg | +92 lb +41.8 kg |
| 130 lb 59 kg | +62 lb +28.3 kg | +72 lb +32.8 kg | +84 lb +38.1 kg | +95 lb +43.1 kg |
| 140 lb 63.5 kg | +65 lb +29.5 kg | +75 lb +34 kg | +87 lb +39.5 kg | +97 lb +44 kg |
| 150 lb 68 kg | +68 lb +30.6 kg | +78 lb +35.2 kg | +90 lb +40.8 kg | +100 lb +45.4 kg |
| 160 lb 72.6 kg | +70 lb +31.7 kg | +80 lb +36.2 kg | +93 lb +42.2 kg | +102 lb +46.2 kg |
| 170 lb 77.1 kg | +73 lb +32.9 kg | +83 lb +37.4 kg | +95 lb +43.1 kg | +105 lb +47.6 kg |
| 180 lb 81.6 kg | +75 lb +34.1 kg | +85 lb +38.6 kg | +97 lb +44.1 kg | +107 lb +48.5 kg |
| 190 lb 86.2 kg | +76 lb +34.7 kg | +87 lb +39.6 kg | +100 lb +45.3 kg | +108 lb +49 kg |
| 200 lb 90.7 kg | +79 lb +35.8 kg | +89 lb +40.3 kg | +102 lb +46.3 kg | +110 lb +49.9 kg |
| 210 lb 95.3 kg | +81 lb +37 kg | +91 lb +41.5 kg | +104 lb +47.2 kg | +112 lb +50.8 kg |
| 220 lb 99.8 kg | +83 lb +37.6 kg | +93 lb +42.1 kg | +106 lb +48.1 kg | +113 lb +51.2 kg |
| 230 lb 104.3 kg | +86 lb +38.8 kg | +96 lb +43.3 kg | +107 lb +48.6 kg | +115 lb +52.2 kg |
| 240 lb 108.9 kg | +87 lb +39.5 kg | +97 lb +44 kg | +109 lb +49.4 kg | +116 lb +52.6 kg |
Weighted Push-Ups and Barbell Bench Press Exercises Used by This Calculator
This calculator uses a strict weighted floor push-up and a raw competition-style barbell bench press. Use strict weighted floor push-ups with a securely fixed external load and a raw paused barbell bench press. Do not substitute bodyweight-plus-load for the push-up entry, incline or knee push-ups, touch-and-go or equipped bench presses, partial reps, assisted reps, dumbbells, or machines.
Use strict weighted push-ups and enter added weight only
Keep a straight line from shoulders to heels, lower the sternum to roughly two to three inches from the floor, and finish every rep at full elbow lockout while the added weight stays fixed. Enter only the external load, not bodyweight plus load. Do not enter knee, incline, decline, bench, box, partial, kipping, rest-pause, sagging, or pike push-ups.
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.
Enter one recent weighted push-up set and one recent barbell bench press set
For weighted push-ups, enter only the securely fixed added weight. For bench press, enter the total barbell weight. Enter a whole number from 1 to 12 reps for each exercise. Pounds and kilograms can be mixed. Use clean, difficult sets with repeatable depth and full elbow lockout.
Related Tools
- Weighted Dips (Parallel Bars) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Weighted Pull-Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Standing Strict Barbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.