When it comes to building that classic upper body you’ll be hard-pushed to find two better exercises than barbell rows and bench press.
However, something that’s always puzzled me is the difference in weight that I use to perform the two movements.
I wasn’t sure whether my ratios were good or whether I had a potential strength imbalance.
Basically, should you row as much as bench, row less, or row more?
Here’s what you need to know.
Most people will typically row 12-21% less weight than they bench. The main reason for this is that your body is braced and supported by the bench whenever you bench press. A better comparison would be the incline bench press to the bent over row. If you find that you can row as much as you bench, this may indicate “cheating”, typically caused by starting rows with momentum from your legs.
You Should Bench Press More Weight Than You Row
That’s right! You should actually bench press more than you row.
In fact, according to strengthlevel.com’s comparison between bent over rows and bench press, men should be rowing up to 12-21% less weight, whereas women should be rowing up to 18-21% less weight.
A better comparison would actually be between the incline bench press and bent over row.
There are 3 main reasons why you flat bench more than you row, and I’ll cover these now.
Bench Press is “Supported”
When you bench press your body is braced and also supported by a sturdy bench.
However, when you perform bent over rows you have to leverage your lower back to provide support.
In effect, you simply have to lie on a bench, then lower and then press a barbell upwards when you bench press.
Okay, I’ll admit there’s more to it than that, but you could almost say that the bench press exercise is actually aided by the bench.
However, when it comes to rows, it’s just you and the barbell.
So, the only form of stabilisation you get with rows is provided by your lower back, and there’s only so much that it can do.
Do You Bench Press More Often Than you Row?
Whether you want to admit it or not, most people will prioritize the bench press over rows.
Let’s face facts, the bench press is the most “bro” lift there is, i.e. “How Much Do You Bench Bro?”
For some reason we are all attracted to the bench press and it’s probably one of the most performed exercises in the gym environment.
Realistically, we should pull approximately twice as much as we push, but in truth, this rarely happens.
So, it’s a simple cumulative effect over time – the exercise you perform more often is generally the one you’ll get stronger at.
Bench Press Back Arch and Leg Drive
Now, some people will say that arching your back and driving with your legs when benching is cheating.
But, it certainly isn’t, and these are both legitimate ways to help you bench more weight.
Okay, there may be a case for overdoing it, but you can still use both these things to help provide leverage whenever you bench press.
Unfortunately, there is nothing similar that you can do when rowing, and if you did, I would consider this cheating.
Are You “Cheating” in an Attempt to Row More?
Now, even though I’ve said that we should all bench more than we row, there are those who claim that this isn’t true.
In fact, there are even people who say that they actually row more than they bench press.
However, simple physiology and biomechanics tells us that it would be extremely difficult to achieve this.
I will actually go as far to say that those who row more than they bench press will be cheating.
Basically, when you perform bent over rows, you will activate the legs, glutes, and hips to some effect.
This simply comes down to your body position.
But, you can actually create momentum by starting rows with your legs.
Sometimes this may not even be noticeable to you, but I can guarantee that anyone watching will immediately see it.
Once you get yourself into the bent over row position your body should stay completely still.
The only movement will be in your hands and arms.
However, I will say that you should always lead with your elbows, rather than your hands, when you row.
Nevertheless, you’ll often see people perform a slight “bounce” movement when they row.
This is simply momentum being created by their legs, and unfortunately means that you’re not rowing with strict form.
I will also say that I frequently see people stop the barbell about 3-4 inches away from their chest when rowing.
This is about the time that the smaller, stabilising muscles need to retract the shoulder blades, and the lats go into full contraction.
So, if you’re someone who’s stopping just short of your chest when you row, this indicates either a weakness in the lats and stabilising muscles, or that you’re rowing with too much weight.