The "real" BP/rows ratio

[anthrax]

I've read a lot of times that your barbell rows (with the back close to parallel to the floor) should be more or less your bench press

But some people claim it should be around 80%

While others say it is irrelevent and such a "good" ratio to assess your relative back strength is BS

Would any knowledgeable people care to explain?

 

[36drew]

My dynamic row is 85% of my flat bench press (for whatever merit that holds).

I would imagine the numbers would fluctuate depending on your bodies lever attachments and whatnot.

 

[s8nlilhlpr]

I have another question if you don't mind. which grip is optimal overhand or underhand?

 

[ErikZ]

I use a pronated (i.e. forearms facing down) because I believe that a supinated grip will employ much work from the biceps, and I want to work back as much as possible

 

[Guinness5.0]

My $.02:

I don't think there's a magic number but they shouldn't be way out of whack. If you're benching 315 for reps but struggling with 185 on rows, that would be a concern IMO.

As I understand it, it's about having the ability to control your bench safely. If your row is weak but your bench is strong, you are more likely to get out of position on the negative of a bench and hurt yourself. I have a friend who fooled around with weights for a few months, just goofing around doing nothing but curls, bench and situps and he pulled a back muscle benching. He never even got that strong on bench but IMHO the imabalance he created by only workig the agonists on bench press led him to the injury.

 

[Mr. dB]

I use a pronated (i.e. forearms facing down) because I believe that a supinated grip will employ much work from the biceps, and I want to work back as much as possible

I never tried the supine grip because I always believed the same thing, but a couple of months ago someone convinced me I was wrong, I tried it, and I think he was right. As long as your back is as close to parallel as you can get it, supinated rows really don't hit the bis much at all.

 

[Ilovetolift]

I've read a lot of times that your barbell rows (with the back close to parallel to the floor) should be more or less your bench press

But some people claim it should be around 80%

While others say it is irrelevent and such a "good" ratio to assess your relative back strength is BS

Would any knowledgeable people care to explain?

My chest is much stronger than my back, yet my back makes my chest look undeveloped.

 

[blut wump]

I tried the supinated, too. Same view as Mr. dB, pretty much. I still prefer pronated, though.

FWIW, my numbers for a five-rep set are currently at approx. 88% of bench, the bar being deloaded on the floor between reps on the row, back at parallel.

 

[xblitz44x]

I use a supinated grip, back parallel, deload between reps and hit around 91% of my bench weight.

 

[djeclipse]

My rows and Bench are pretty close in the 5 rep range and the 3 rep range.

In the 5 rep and 3 rep range my Rows are 90% of my bench. Rows are form the floor every time 90deg to the ground etc.

I asume the ratio is just a rough estimate of what a well rounded peron would be as far as pulling and pushing. My bench to row ratio is on track but my deadlift to squat ratio is way off, my deadlift is way ahead of my squat.

 

[bignate73]

i would have to say...all things being equal, my row is near 80% of my bench. here is how i mean by equal. suppose I deload between rows, ie. pendlay row. then i were to do a pin press, as the equivalent lift, then I should have 80+%. now if i incorporate a row that doesnt deload, ie a standard more upright barbell row, then my row is a bit more...as is my bench without the pin press. different "strokes" for different folks....BWAAAHAHAH....hehe...er.....um.

bye

 

[s8nlilhlpr]

My chest is much stronger than my back, yet my back makes my chest look undeveloped.

Whoop dee friggin doo

 

[djeclipse]

Whoop dee friggin doo

You must spread some Karma around before giving it to s8nlilhlpr again.

 

[WarriorPL]

I never tried the supine grip because I always believed the same thing, but a couple of months ago someone convinced me I was wrong, I tried it, and I think he was right. As long as your back is as close to parallel as you can get it, supinated rows really don't hit the bis much at all.

I hope that's true i'll give it a try.. that is... go more parallel. My bis seem to be shot after 5 sets of bent overs (and pullups)

 

[silver_shadow]

Whoop dee friggin doo

 

[xtnubsx]

so uhh... my row beats my bench anyday.

 

[glennpendlay]

guinness is right, there is no magic number, but if one is double the other, thats not really cool. id say its pretty normal for the row to be about 80% to 90% of the bench. if its 60% or 130%, you would have to wonder if your doing something wrong...

so uhh... my row beats my bench anyday.