Exercise Comparison
Compare strength standards for any two exercises side by side at your bodyweight.
How to Use Exercise Comparison
Comparing exercises side by side reveals strength imbalances and helps you set balanced training goals. The most useful comparisons are between movements that share the same muscle groups or that have well-known ratio relationships: bench press to overhead press (typically 1.5:1), squat to deadlift (typically 1:1.2), or horizontal push to horizontal pull.
When you select two exercises and enter your bodyweight, you see the full standards table for both at the closest bodyweight bracket. You can also enter your personal lifts to see your level on each exercise and identify which is lagging. A significant gap between two movements that should be proportional indicates a weakness worth addressing in your programming.
Frequently Asked Questions
What is a healthy bench press to overhead press ratio?
Most lifters bench press around 1.5x what they overhead press. If your ratio is closer to 1.2:1, your overhead press is relatively strong. If it is 2:1 or more, your pressing mechanics or anterior delt strength may be limiting the overhead press. The ratio tends to narrow with experience as the overhead press catches up.
What is a healthy squat to deadlift ratio?
Most lifters deadlift 10-25% more than they squat. A squat:deadlift ratio of 0.80-0.90 is typical. A significantly lower squat relative to deadlift (below 0.70) often indicates quad weakness or limited squat technique. A squat that approaches or exceeds the deadlift is unusual and typically seen in highly quad-dominant lifters with long torsos.
Should my push and pull strength be equal?
Horizontal push and horizontal pull strength (e.g. bench press vs barbell row) are typically close to equal or the pull is slightly stronger. A 1:1 ratio is a common goal for shoulder health and posture. If your bench press significantly exceeds your row, adding more pulling volume is advisable to maintain shoulder balance.
How are the comparison standards calculated?
Standards are calculated from your bodyweight and the nearest bodyweight bracket in the database. All values represent one rep max estimates in kilograms. The comparison shows both exercises at the same bodyweight bracket so the levels are directly comparable.