Smith Machine Shoulder Press vs Machine Shoulder Press Strength Standards
Compare your smith machine overhead press and machine shoulder press against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: total selected or loaded machine resistance and 1–12 strict reps. Pounds or kilograms. For the first exercise, press the Smith bar overhead from the chosen start height to full lockout, keep the lower body quiet, and avoid hook bounce, partials, or push-press mechanics. For the second exercise, seat and back-pad position must keep the lift as an overhead shoulder press, not a high-incline chest press. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Smith Machine Overhead Press vs Machine Shoulder Press Strength Standards by Bodyweight
The paired standards below show what the smith machine overhead press and machine shoulder press each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Smith Machine Overhead Press / Machine Shoulder Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Smith Machine Overhead Press vs Machine Shoulder Press Standards
How to read the table: The first number is Smith Machine Overhead Press; the second is Machine Shoulder Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 59 / 59 lb 26.8 / 26.8 kg | 84 / 81 lb 38.1 / 36.7 kg | 115 / 106 lb 52.2 / 48.1 kg | 146 / 137 lb 66.2 / 62.1 kg |
| 130 lb 59 kg | 62 / 62 lb 28.1 / 28.1 kg | 89 / 85 lb 40.4 / 38.6 kg | 121 / 112 lb 54.9 / 50.8 kg | 154 / 144 lb 69.9 / 65.3 kg |
| 140 lb 63.5 kg | 65 / 65 lb 29.5 / 29.5 kg | 93 / 90 lb 42.2 / 40.8 kg | 127 / 117 lb 57.6 / 53.1 kg | 162 / 152 lb 73.5 / 68.9 kg |
| 150 lb 68 kg | 68 / 68 lb 30.8 / 30.8 kg | 97 / 94 lb 44 / 42.6 kg | 133 / 123 lb 60.3 / 55.8 kg | 169 / 159 lb 76.7 / 72.1 kg |
| 160 lb 72.6 kg | 71 / 71 lb 32.2 / 32.2 kg | 102 / 98 lb 46.3 / 44.5 kg | 139 / 128 lb 63 / 58.1 kg | 177 / 166 lb 80.3 / 75.3 kg |
| 170 lb 77.1 kg | 74 / 74 lb 33.6 / 33.6 kg | 106 / 102 lb 48.1 / 46.3 kg | 145 / 134 lb 65.8 / 60.8 kg | 184 / 173 lb 83.5 / 78.5 kg |
| 180 lb 81.6 kg | 77 / 77 lb 34.9 / 34.9 kg | 110 / 106 lb 49.9 / 48.1 kg | 150 / 139 lb 68 / 63 kg | 191 / 179 lb 86.6 / 81.2 kg |
| 190 lb 86.2 kg | 80 / 80 lb 36.3 / 36.3 kg | 114 / 110 lb 51.7 / 49.9 kg | 156 / 144 lb 70.8 / 65.3 kg | 198 / 186 lb 89.8 / 84.4 kg |
| 200 lb 90.7 kg | 83 / 83 lb 37.6 / 37.6 kg | 118 / 114 lb 53.5 / 51.7 kg | 161 / 149 lb 73 / 67.6 kg | 205 / 192 lb 93 / 87.1 kg |
| 210 lb 95.3 kg | 86 / 86 lb 39 / 39 kg | 122 / 118 lb 55.3 / 53.5 kg | 167 / 154 lb 75.7 / 69.9 kg | 212 / 199 lb 96.2 / 90.3 kg |
| 220 lb 99.8 kg | 88 / 88 lb 39.9 / 39.9 kg | 126 / 121 lb 57.2 / 54.9 kg | 172 / 159 lb 78 / 72.1 kg | 218 / 205 lb 98.9 / 93 kg |
| 230 lb 104.3 kg | 91 / 91 lb 41.3 / 41.3 kg | 129 / 125 lb 58.5 / 56.7 kg | 177 / 164 lb 80.3 / 74.4 kg | 225 / 211 lb 102.1 / 95.7 kg |
| 240 lb 108.9 kg | 93 / 93 lb 42.2 / 42.2 kg | 133 / 129 lb 60.3 / 58.5 kg | 182 / 168 lb 82.6 / 76.2 kg | 231 / 217 lb 104.8 / 98.4 kg |
| 250 lb 113.4 kg | 96 / 96 lb 43.5 / 43.5 kg | 137 / 132 lb 62.1 / 59.9 kg | 187 / 173 lb 84.8 / 78.5 kg | 238 / 223 lb 108 / 101.2 kg |
| 260 lb 117.9 kg | 99 / 99 lb 44.9 / 44.9 kg | 141 / 136 lb 64 / 61.7 kg | 192 / 177 lb 87.1 / 80.3 kg | 244 / 229 lb 110.7 / 103.9 kg |
| 270 lb 122.5 kg | 101 / 101 lb 45.8 / 45.8 kg | 144 / 139 lb 65.3 / 63 kg | 197 / 182 lb 89.4 / 82.6 kg | 250 / 235 lb 113.4 / 106.6 kg |
| 280 lb 127 kg | 104 / 104 lb 47.2 / 47.2 kg | 148 / 142 lb 67.1 / 64.4 kg | 202 / 186 lb 91.6 / 84.4 kg | 256 / 241 lb 116.1 / 109.3 kg |
| 290 lb 131.5 kg | 106 / 106 lb 48.1 / 48.1 kg | 151 / 146 lb 68.5 / 66.2 kg | 207 / 191 lb 93.9 / 86.6 kg | 262 / 247 lb 118.8 / 112 kg |
| 300 lb 136.1 kg | 108 / 108 lb 49 / 49 kg | 155 / 149 lb 70.3 / 67.6 kg | 212 / 195 lb 96.2 / 88.5 kg | 268 / 252 lb 121.6 / 114.3 kg |
Women’s Smith Machine Overhead Press vs Machine Shoulder Press Standards
How to read the table: The first number is Smith Machine Overhead Press; the second is Machine Shoulder Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 29 / 27 lb 13.2 / 12.2 kg | 43 / 41 lb 19.5 / 18.6 kg | 62 / 57 lb 28.1 / 25.9 kg | 80 / 78 lb 36.3 / 35.4 kg |
| 110 lb 49.9 kg | 31 / 29 lb 14.1 / 13.2 kg | 46 / 44 lb 20.9 / 20 kg | 66 / 61 lb 29.9 / 27.7 kg | 85 / 83 lb 38.6 / 37.6 kg |
| 120 lb 54.4 kg | 33 / 31 lb 15 / 14.1 kg | 49 / 47 lb 22.2 / 21.3 kg | 70 / 65 lb 31.8 / 29.5 kg | 90 / 88 lb 40.8 / 39.9 kg |
| 130 lb 59 kg | 35 / 33 lb 15.9 / 15 kg | 52 / 49 lb 23.6 / 22.2 kg | 74 / 68 lb 33.6 / 30.8 kg | 95 / 93 lb 43.1 / 42.2 kg |
| 140 lb 63.5 kg | 36 / 34 lb 16.3 / 15.4 kg | 54 / 52 lb 24.5 / 23.6 kg | 77 / 72 lb 34.9 / 32.7 kg | 100 / 97 lb 45.4 / 44 kg |
| 150 lb 68 kg | 38 / 36 lb 17.2 / 16.3 kg | 57 / 54 lb 25.9 / 24.5 kg | 81 / 75 lb 36.7 / 34 kg | 105 / 102 lb 47.6 / 46.3 kg |
| 160 lb 72.6 kg | 40 / 38 lb 18.1 / 17.2 kg | 60 / 56 lb 27.2 / 25.4 kg | 85 / 78 lb 38.6 / 35.4 kg | 110 / 106 lb 49.9 / 48.1 kg |
| 170 lb 77.1 kg | 41 / 39 lb 18.6 / 17.7 kg | 62 / 59 lb 28.1 / 26.8 kg | 88 / 82 lb 39.9 / 37.2 kg | 114 / 111 lb 51.7 / 50.3 kg |
| 180 lb 81.6 kg | 43 / 41 lb 19.5 / 18.6 kg | 64 / 61 lb 29 / 27.7 kg | 91 / 85 lb 41.3 / 38.6 kg | 119 / 115 lb 54 / 52.2 kg |
| 190 lb 86.2 kg | 44 / 42 lb 20 / 19.1 kg | 67 / 63 lb 30.4 / 28.6 kg | 95 / 88 lb 43.1 / 39.9 kg | 123 / 119 lb 55.8 / 54 kg |
| 200 lb 90.7 kg | 46 / 44 lb 20.9 / 20 kg | 69 / 65 lb 31.3 / 29.5 kg | 98 / 91 lb 44.5 / 41.3 kg | 127 / 124 lb 57.6 / 56.2 kg |
| 210 lb 95.3 kg | 48 / 45 lb 21.8 / 20.4 kg | 71 / 68 lb 32.2 / 30.8 kg | 101 / 94 lb 45.8 / 42.6 kg | 131 / 128 lb 59.4 / 58.1 kg |
| 220 lb 99.8 kg | 49 / 46 lb 22.2 / 20.9 kg | 74 / 70 lb 33.6 / 31.8 kg | 105 / 97 lb 47.6 / 44 kg | 136 / 132 lb 61.7 / 59.9 kg |
| 230 lb 104.3 kg | 51 / 48 lb 23.1 / 21.8 kg | 76 / 72 lb 34.5 / 32.7 kg | 108 / 100 lb 49 / 45.4 kg | 140 / 136 lb 63.5 / 61.7 kg |
| 240 lb 108.9 kg | 52 / 49 lb 23.6 / 22.2 kg | 78 / 74 lb 35.4 / 33.6 kg | 111 / 103 lb 50.3 / 46.7 kg | 144 / 140 lb 65.3 / 63.5 kg |
How Your Smith Machine Overhead Press vs Machine Shoulder Press Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Smith Machine Overhead Press vs Machine Shoulder Press comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the smith machine overhead press strength level
The standards use the sex-specific thresholds from the individual Smith Machine Overhead Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the machine shoulder press strength level
For machine shoulder press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the smith machine overhead press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the machine shoulder press | Adjust machine shoulder press targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
How Men’s Smith Machine Overhead Press and Machine Shoulder Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the machine shoulder press standard is higher; below zero means the smith machine overhead press standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The smith machine overhead press and machine shoulder press standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Across all listed bodyweights, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 4.1 to 7.3 kg.
How to read the table: Every number is the machine shoulder press standard minus the smith machine overhead press standard. A plus sign means the machine shoulder press standard is higher. A minus sign means the smith machine overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 0 lb 0 kg | −3 lb −1.4 kg | −9 lb −4.1 kg | −9 lb −4.1 kg |
| 130 lb 59 kg | 0 lb 0 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −10 lb −4.6 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | −3 lb −1.4 kg | −10 lb −4.5 kg | −10 lb −4.6 kg |
| 150 lb 68 kg | 0 lb 0 kg | −3 lb −1.4 kg | −10 lb −4.5 kg | −10 lb −4.6 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | −4 lb −1.8 kg | −11 lb −4.9 kg | −11 lb −5 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | −4 lb −1.8 kg | −11 lb −5 kg | −11 lb −5 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | −4 lb −1.8 kg | −11 lb −5 kg | −12 lb −5.4 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | −4 lb −1.8 kg | −12 lb −5.5 kg | −12 lb −5.4 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | −4 lb −1.8 kg | −12 lb −5.4 kg | −13 lb −5.9 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | −4 lb −1.8 kg | −13 lb −5.8 kg | −13 lb −5.9 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | −5 lb −2.3 kg | −13 lb −5.9 kg | −13 lb −5.9 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | −4 lb −1.8 kg | −13 lb −5.9 kg | −14 lb −6.4 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | −4 lb −1.8 kg | −14 lb −6.4 kg | −14 lb −6.4 kg |
| 250 lb 113.4 kg | 0 lb 0 kg | −5 lb −2.2 kg | −14 lb −6.3 kg | −15 lb −6.8 kg |
| 260 lb 117.9 kg | 0 lb 0 kg | −5 lb −2.3 kg | −15 lb −6.8 kg | −15 lb −6.8 kg |
| 270 lb 122.5 kg | 0 lb 0 kg | −5 lb −2.3 kg | −15 lb −6.8 kg | −15 lb −6.8 kg |
| 280 lb 127 kg | 0 lb 0 kg | −6 lb −2.7 kg | −16 lb −7.2 kg | −15 lb −6.8 kg |
| 290 lb 131.5 kg | 0 lb 0 kg | −5 lb −2.3 kg | −16 lb −7.3 kg | −15 lb −6.8 kg |
| 300 lb 136.1 kg | 0 lb 0 kg | −6 lb −2.7 kg | −17 lb −7.7 kg | −16 lb −7.3 kg |
How Women’s Smith Machine Overhead Press and Machine Shoulder Press Standards Differ
What the women’s data shows:
The smith machine overhead press and machine shoulder press standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 100–240 lb bodyweight, the Elite gap changes from 0.9 to 1.8 kg.
How to read the table: Every number is the machine shoulder press standard minus the smith machine overhead press standard. A plus sign means the machine shoulder press standard is higher. A minus sign means the smith machine overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −2 lb −1 kg | −2 lb −0.9 kg | −5 lb −2.2 kg | −2 lb −0.9 kg |
| 110 lb 49.9 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | −5 lb −2.2 kg | −2 lb −1 kg |
| 120 lb 54.4 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | −5 lb −2.3 kg | −2 lb −0.9 kg |
| 130 lb 59 kg | −2 lb −0.9 kg | −3 lb −1.4 kg | −6 lb −2.8 kg | −2 lb −0.9 kg |
| 140 lb 63.5 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | −5 lb −2.2 kg | −3 lb −1.4 kg |
| 150 lb 68 kg | −2 lb −0.9 kg | −3 lb −1.4 kg | −6 lb −2.7 kg | −3 lb −1.3 kg |
| 160 lb 72.6 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −4 lb −1.8 kg |
| 170 lb 77.1 kg | −2 lb −0.9 kg | −3 lb −1.3 kg | −6 lb −2.7 kg | −3 lb −1.4 kg |
| 180 lb 81.6 kg | −2 lb −0.9 kg | −3 lb −1.3 kg | −6 lb −2.7 kg | −4 lb −1.8 kg |
| 190 lb 86.2 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −4 lb −1.8 kg |
| 200 lb 90.7 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −3 lb −1.4 kg |
| 210 lb 95.3 kg | −3 lb −1.4 kg | −3 lb −1.4 kg | −7 lb −3.2 kg | −3 lb −1.3 kg |
| 220 lb 99.8 kg | −3 lb −1.3 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −4 lb −1.8 kg |
| 230 lb 104.3 kg | −3 lb −1.3 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −4 lb −1.8 kg |
| 240 lb 108.9 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −4 lb −1.8 kg |
Smith Machine Overhead Press and Machine Shoulder Press Exercises Used by This Calculator
For a useful comparison, perform a strict smith machine overhead press and a strict machine shoulder press using the setup and load rules below. Use strict, repeatable Smith Machine Overhead Press and Machine Shoulder Press tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use the Smith Machine Overhead Press setup and load convention
The total effective Smith machine bar weight including plates and the machine bar convention. Strict Smith machine overhead press reps. Press the Smith bar overhead from the chosen start height to full lockout, keep the lower body quiet, and avoid hook bounce, partials, or push-press mechanics. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use a strict seated machine shoulder press
Enter total selected or loaded resistance for both arms together. Keep the hips, back, and torso stable, press both handles from the same controlled bottom range to the intended overhead finish, and lower under control. Do not enter per-side load, a high-incline chest press, unilateral rest-pause set, free-weight press, partial rep, bounce, or assisted rep.
Enter one recent Smith Machine Overhead Press result and one recent Machine Shoulder Press result
Use the correct input for each exercise: Weight used and a whole number from 1 to 12 reps for Smith Machine Overhead Press and Total selected or loaded machine resistance and a whole number from 1 to 12 reps for Machine Shoulder Press.
Related Tools
- Smith Machine Overhead Press — View the individual Smith Machine Overhead Press standards and next strength-level target.
- Machine Shoulder Press — View the individual Machine Shoulder Press standards and next strength-level target.
- Barbell Push Jerk — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Clean And Press (Dumbbell) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Barbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Standing Strict Barbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.