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Strength Standards

Compare your strength by exercise, sex, bodyweight, age, and experience level. Search the complete exercise library or narrow it by body area, muscle, equipment, and movement.

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Body area

Muscle

Equipment

Movement

Chest

Bench Press

Chest · Barbell · Press

Chest Press

Chest · Machine · Press

Close Grip Bench Press

Chest · Barbell · Press

Decline Bench Press

Chest · Barbell · Press

Dumbbell Bench Press

Chest · Dumbbell · Press

Dumbbell Fly

Chest · Dumbbell · Press

Incline Bench Press

Chest · Barbell · Press

Incline Dumbbell Bench Press

Chest · Dumbbell · Press

Machine Chest Fly

Chest · Machine · Press

One Arm Push Ups

Chest · Bodyweight · Press

Push Ups

Chest · Bodyweight · Press

Smith Machine Bench Press

Chest · Machine · Press

Back

Barbell Shrug

Back · Barbell · Pull

Bent Over Row

Back · Barbell · Pull

Chest Supported Dumbbell Row

Back · Dumbbell · Pull

Chin Ups

Back · Bodyweight · Pull

Dumbbell Row

Back · Dumbbell · Pull

Dumbbell Shrug

Back · Dumbbell · Pull

Lat Pulldown

Back · Cable · Pull

Machine Row

Back · Machine · Pull

Neutral Grip Pull Ups

Back · Bodyweight · Pull

Seated Cable Row

Back · Cable · Pull

T Bar Row

Back · Barbell · Pull

Shoulders

Dumbbell Lateral Raise

Shoulders · Dumbbell · Pull

Dumbbell Shoulder Press

Shoulders · Dumbbell · Press

Machine Shoulder Press

Shoulders · Machine · Press

Military Press

Shoulders · Barbell · Press

Seated Dumbbell Shoulder Press

Shoulders · Dumbbell · Press

Seated Shoulder Press

Shoulders · Barbell · Press

Shoulder Press

Shoulders · Barbell · Press

Arms

Barbell Curl

Biceps · Barbell · Curl

Diamond Push Ups

Triceps · Bodyweight · Extension

Dumbbell Curl

Biceps · Dumbbell · Curl

Ez Bar Curl

Biceps · Barbell · Curl

Hammer Curl

Biceps · Barbell · Curl

Lying Tricep Extension

Triceps · Barbell · Extension

Preacher Curl

Biceps · Barbell · Curl

Tricep Pushdown

Triceps · Cable · Extension

Tricep Rope Pushdown

Triceps · Cable · Extension

Legs & Glutes

Deadlift

Hamstrings · Glutes · Barbell · Hinge

Dumbbell Bulgarian Split Squat

Quads · Glutes · Dumbbell · Squat

Dumbbell Lunge

Quads · Glutes · Dumbbell · Squat

Dumbbell Romanian Deadlift

Hamstrings · Glutes · Dumbbell · Hinge

Front Squat

Quads · Glutes · Barbell · Squat

Goblet Squat

Quads · Glutes · Barbell · Squat

Hack Squat

Quads · Glutes · Machine · Squat

Hex Bar Deadlift

Hamstrings · Glutes · Barbell · Hinge

Hip Adduction

Glutes · Machine · Extension

Hip Thrust

Hamstrings · Glutes · Barbell · Hinge

Horizontal Leg Press

Quads · Glutes · Machine · Squat

Leg Extension

Quads · Machine · Extension

Lying Leg Curl

Hamstrings · Glutes · Machine · Hinge

Machine Calf Raise

Calves · Machine · Extension

Pistol Squat

Quads · Glutes · Bodyweight · Squat

Romanian Deadlift

Hamstrings · Glutes · Barbell · Hinge

Seated Leg Curl

Hamstrings · Glutes · Machine · Hinge

Sled Leg Press

Quads · Glutes · Machine · Squat

Squat

Quads · Glutes · Barbell · Squat

Sumo Deadlift

Hamstrings · Glutes · Barbell · Hinge

Core

Crunches

Core · Bodyweight · Extension

Hanging Leg Raise

Core · Bodyweight · Extension