So, you think you're strong, eh?
Test your One-Rep Strength in the following 10 exercises and know for sure. Squat, Bench, Deadlift, Dumbbell Press, Curl, Reverse Curl, Tricep Extension, Weighted Chin-Up, Push-Up And Dip! See where you rank among the charts!
Note: To convert the weights to kilograms, take the pounds weight and times it by 0.4536. So if it says 50 pounds, you would take 50 X 0.4536 which equals 22.68 kilograms.
BARBELL BACK SQUAT
BODYWEIGHT |
FAIR |
GOOD |
EXCELLENT |
Bantamweight |
205 |
245 |
280 |
Featherweight |
230 |
270 |
305 |
Lightweight |
255 |
295 |
330 |
Middleweight |
280 |
320 |
355 |
Light-heavy |
305 |
340 |
380 |
Middle-heavy |
330 |
370 |
405 |
Heavyweight |
360 |
395 |
435 |
SUPINE BARBELL BENCH PRESS
BODYWEIGHT |
FAIR |
GOOD |
EXCELLENT |
Bantamweight |
135 |
160 |
185 |
Featherweight |
155 |
180 |
205 |
Lightweight |
175 |
205 |
225 |
Middleweight |
200 |
225 |
255 |
Light-heavy |
220 |
255 |
290 |
Middle-heavy |
240 |
290 |
325 |
Heavyweight |
265 |
325 |
370 |
CONVENTIONAL DEADLIFT
BODYWEIGHT |
FAIR |
GOOD |
EXCELLENT |
Bantamweight |
290 |
325 |
365 |
Featherweight |
315 |
360 |
410 |
Lightweight |
340 |
395 |
440 |
Middleweight |
375 |
425 |
475 |
Light-heavy |
410 |
460 |
510 |
Middle-heavy |
440 |
490 |
550 |
Heavyweight |
480 |
550 |
605 |
ONE-DUMBBELL PRESS
BODYWEIGHT |
FAIR |
GOOD |
EXCELLENT |
Bantamweight |
40 |
50 |
60 |
Featherweight |
45 |
55 |
70 |
Lightweight |
50 |
65 |
80 |
Middleweight |
60 |
75 |
90 |
Light-heavy |
70 |
85 |
100 |
Middle-heavy |
80 |
100 |
120 |
Heavyweight |
100 |
120 |
140 |
BARBELL WALL CURL
BODYWEIGHT |
FAIR |
GOOD |
EXCELLENT |
Bantamweight |
70 |
95 |
110 |
Featherweight |
80 |
95 |
110 |
Lightweight |
90 |
105 |
120 |
Middleweight |
100 |
115 |
130 |
Light-heavy |
110 |
125 |
140 |
Middle-heavy |
125 |
140 |
155 |
Heavyweight |
140 |
155 |
170 |
BARBELL REVERSE CURLS
BODYWEIGHT |
FAIR |
GOOD |
EXCELLENT |
Bantamweight |
60 |
75 |
90 |
Featherweight |
65 |
80 |
100 |
Lightweight |
75 |
85 |
110 |
Middleweight |
90 |
95 |
120 |
Light-heavy |
90 |
110 |
135 |
Middle-heavy |
100 |
125 |
150 |
Heavyweight |
110 |
135 |
165 |
WEIGHTED CHINS
BODYWEIGHT |
FAIR |
GOOD |
EXCELLENT |
Bantamweight |
30 |
45 |
60 |
Featherweight |
25 |
50 |
65 |
Lightweight |
37 |
50 |
75 |
Middleweight |
40 |
60 |
80 |
Light-heavy |
50 |
70 |
90 |
Middle-heavy |
50 |
75 |
100 |
Heavyweight |
60 |
90 |
120 |
WEIGHTED DIPS
BODYWEIGHT |
FAIR |
GOOD |
EXCELLENT |
Bantamweight |
40 |
50 |
60 |
Featherweight |
45 |
55 |
70 |
Lightweight |
50 |
65 |
80 |
Middleweight |
60 |
75 |
90 |
Light-heavy |
70 |
85 |
100 |
Middle-heavy |
80 |
100 |
120 |
Heavyweight |
100 |
120 |
140 |
ONE DUMBBELL TRICEPS EXTENSION
BODYWEIGHT |
FAIR |
GOOD |
EXCELLENT |
Bantamweight |
45 |
60 |
75 |
Featherweight |
50 |
65 |
80 |
Lightweight |
60 |
75 |
90 |
Middleweight |
65 |
80 |
100 |
Light-heavy |
70 |
90 |
115 |
Middle-heavy |
80 |
100 |
125 |
Heavyweight |
90 |
120 |
150 |
WEIGHTED PUSHUPS
BODYWEIGHT |
FAIR |
GOOD |
EXCELLENT |
Bantamweight |
60 |
90 |
120 |
Featherweight |
65 |
95 |
130 |
Lightweight |
70 |
105 |
140 |
Middleweight |
80 |
120 |
160 |
Light-heavy |
90 |
135 |
180 |
Middle-heavy |
95 |
145 |
190 |
Heavyweight |
110 |
160 |
225 |
Check Out Dennis' Training Reports At www.dennisbweis.com!
Thanks,