Single Arm Dumbbell Overhead Press vs Smith Machine Overhead Press Strength Standards
Compare your single arm dumbbell overhead press and smith machine overhead press against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total external load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, press one dumbbell from shoulder level to overhead lockout without leg drive, side bend, trunk heave, off-hand assistance, or shortened lockout. For the second 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. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Single Arm Dumbbell Overhead Press vs Smith Machine Overhead Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the single arm dumbbell overhead press and smith machine overhead press to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Single Arm Dumbbell Overhead Press / Smith Machine Overhead Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Single Arm Dumbbell Overhead Press vs Smith Machine Overhead Press Standards
How to read the table: The first number is Single Arm Dumbbell Overhead Press; the second is Smith Machine Overhead 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 | 25 / 59 lb 11.3 / 26.8 kg | 39 / 84 lb 17.7 / 38.1 kg | 59 / 115 lb 26.8 / 52.2 kg | 81 / 146 lb 36.7 / 66.2 kg |
| 130 lb 59 kg | 26 / 62 lb 11.8 / 28.1 kg | 41 / 89 lb 18.6 / 40.4 kg | 62 / 121 lb 28.1 / 54.9 kg | 85 / 154 lb 38.6 / 69.9 kg |
| 140 lb 63.5 kg | 28 / 65 lb 12.7 / 29.5 kg | 43 / 93 lb 19.5 / 42.2 kg | 65 / 127 lb 29.5 / 57.6 kg | 90 / 162 lb 40.8 / 73.5 kg |
| 150 lb 68 kg | 29 / 68 lb 13.2 / 30.8 kg | 45 / 97 lb 20.4 / 44 kg | 68 / 133 lb 30.8 / 60.3 kg | 94 / 169 lb 42.6 / 76.7 kg |
| 160 lb 72.6 kg | 30 / 71 lb 13.6 / 32.2 kg | 47 / 102 lb 21.3 / 46.3 kg | 71 / 139 lb 32.2 / 63 kg | 98 / 177 lb 44.5 / 80.3 kg |
| 170 lb 77.1 kg | 32 / 74 lb 14.5 / 33.6 kg | 49 / 106 lb 22.2 / 48.1 kg | 74 / 145 lb 33.6 / 65.8 kg | 102 / 184 lb 46.3 / 83.5 kg |
| 180 lb 81.6 kg | 33 / 77 lb 15 / 34.9 kg | 51 / 110 lb 23.1 / 49.9 kg | 77 / 150 lb 34.9 / 68 kg | 106 / 191 lb 48.1 / 86.6 kg |
| 190 lb 86.2 kg | 34 / 80 lb 15.4 / 36.3 kg | 53 / 114 lb 24 / 51.7 kg | 80 / 156 lb 36.3 / 70.8 kg | 110 / 198 lb 49.9 / 89.8 kg |
| 200 lb 90.7 kg | 35 / 83 lb 15.9 / 37.6 kg | 55 / 118 lb 24.9 / 53.5 kg | 83 / 161 lb 37.6 / 73 kg | 114 / 205 lb 51.7 / 93 kg |
| 210 lb 95.3 kg | 36 / 86 lb 16.3 / 39 kg | 57 / 122 lb 25.9 / 55.3 kg | 86 / 167 lb 39 / 75.7 kg | 118 / 212 lb 53.5 / 96.2 kg |
| 220 lb 99.8 kg | 37 / 88 lb 16.8 / 39.9 kg | 58 / 126 lb 26.3 / 57.2 kg | 88 / 172 lb 39.9 / 78 kg | 121 / 218 lb 54.9 / 98.9 kg |
| 230 lb 104.3 kg | 39 / 91 lb 17.7 / 41.3 kg | 60 / 129 lb 27.2 / 58.5 kg | 91 / 177 lb 41.3 / 80.3 kg | 125 / 225 lb 56.7 / 102.1 kg |
| 240 lb 108.9 kg | 40 / 93 lb 18.1 / 42.2 kg | 62 / 133 lb 28.1 / 60.3 kg | 93 / 182 lb 42.2 / 82.6 kg | 129 / 231 lb 58.5 / 104.8 kg |
| 250 lb 113.4 kg | 41 / 96 lb 18.6 / 43.5 kg | 64 / 137 lb 29 / 62.1 kg | 96 / 187 lb 43.5 / 84.8 kg | 132 / 238 lb 59.9 / 108 kg |
| 260 lb 117.9 kg | 42 / 99 lb 19.1 / 44.9 kg | 65 / 141 lb 29.5 / 64 kg | 99 / 192 lb 44.9 / 87.1 kg | 136 / 244 lb 61.7 / 110.7 kg |
| 270 lb 122.5 kg | 43 / 101 lb 19.5 / 45.8 kg | 67 / 144 lb 30.4 / 65.3 kg | 101 / 197 lb 45.8 / 89.4 kg | 139 / 250 lb 63 / 113.4 kg |
| 280 lb 127 kg | 44 / 104 lb 20 / 47.2 kg | 69 / 148 lb 31.3 / 67.1 kg | 104 / 202 lb 47.2 / 91.6 kg | 142 / 256 lb 64.4 / 116.1 kg |
| 290 lb 131.5 kg | 45 / 106 lb 20.4 / 48.1 kg | 70 / 151 lb 31.8 / 68.5 kg | 106 / 207 lb 48.1 / 93.9 kg | 146 / 262 lb 66.2 / 118.8 kg |
| 300 lb 136.1 kg | 46 / 108 lb 20.9 / 49 kg | 72 / 155 lb 32.7 / 70.3 kg | 108 / 212 lb 49 / 96.2 kg | 149 / 268 lb 67.6 / 121.6 kg |
Women’s Single Arm Dumbbell Overhead Press vs Smith Machine Overhead Press Standards
How to read the table: The first number is Single Arm Dumbbell Overhead Press; the second is Smith Machine Overhead 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 | 13 / 29 lb 5.9 / 13.2 kg | 22 / 43 lb 10 / 19.5 kg | 34 / 62 lb 15.4 / 28.1 kg | 47 / 80 lb 21.3 / 36.3 kg |
| 110 lb 49.9 kg | 14 / 31 lb 6.4 / 14.1 kg | 24 / 46 lb 10.9 / 20.9 kg | 36 / 66 lb 16.3 / 29.9 kg | 50 / 85 lb 22.7 / 38.6 kg |
| 120 lb 54.4 kg | 15 / 33 lb 6.8 / 15 kg | 25 / 49 lb 11.3 / 22.2 kg | 38 / 70 lb 17.2 / 31.8 kg | 53 / 90 lb 24 / 40.8 kg |
| 130 lb 59 kg | 15 / 35 lb 6.8 / 15.9 kg | 26 / 52 lb 11.8 / 23.6 kg | 40 / 74 lb 18.1 / 33.6 kg | 55 / 95 lb 24.9 / 43.1 kg |
| 140 lb 63.5 kg | 16 / 36 lb 7.3 / 16.3 kg | 28 / 54 lb 12.7 / 24.5 kg | 42 / 77 lb 19.1 / 34.9 kg | 58 / 100 lb 26.3 / 45.4 kg |
| 150 lb 68 kg | 17 / 38 lb 7.7 / 17.2 kg | 29 / 57 lb 13.2 / 25.9 kg | 44 / 81 lb 20 / 36.7 kg | 61 / 105 lb 27.7 / 47.6 kg |
| 160 lb 72.6 kg | 18 / 40 lb 8.2 / 18.1 kg | 30 / 60 lb 13.6 / 27.2 kg | 46 / 85 lb 20.9 / 38.6 kg | 64 / 110 lb 29 / 49.9 kg |
| 170 lb 77.1 kg | 18 / 41 lb 8.2 / 18.6 kg | 32 / 62 lb 14.5 / 28.1 kg | 48 / 88 lb 21.8 / 39.9 kg | 66 / 114 lb 29.9 / 51.7 kg |
| 180 lb 81.6 kg | 19 / 43 lb 8.6 / 19.5 kg | 33 / 64 lb 15 / 29 kg | 50 / 91 lb 22.7 / 41.3 kg | 69 / 119 lb 31.3 / 54 kg |
| 190 lb 86.2 kg | 20 / 44 lb 9.1 / 20 kg | 34 / 67 lb 15.4 / 30.4 kg | 52 / 95 lb 23.6 / 43.1 kg | 71 / 123 lb 32.2 / 55.8 kg |
| 200 lb 90.7 kg | 21 / 46 lb 9.5 / 20.9 kg | 35 / 69 lb 15.9 / 31.3 kg | 53 / 98 lb 24 / 44.5 kg | 74 / 127 lb 33.6 / 57.6 kg |
| 210 lb 95.3 kg | 21 / 48 lb 9.5 / 21.8 kg | 36 / 71 lb 16.3 / 32.2 kg | 55 / 101 lb 24.9 / 45.8 kg | 76 / 131 lb 34.5 / 59.4 kg |
| 220 lb 99.8 kg | 22 / 49 lb 10 / 22.2 kg | 37 / 74 lb 16.8 / 33.6 kg | 57 / 105 lb 25.9 / 47.6 kg | 79 / 136 lb 35.8 / 61.7 kg |
| 230 lb 104.3 kg | 23 / 51 lb 10.4 / 23.1 kg | 39 / 76 lb 17.7 / 34.5 kg | 59 / 108 lb 26.8 / 49 kg | 81 / 140 lb 36.7 / 63.5 kg |
| 240 lb 108.9 kg | 23 / 52 lb 10.4 / 23.6 kg | 40 / 78 lb 18.1 / 35.4 kg | 60 / 111 lb 27.2 / 50.3 kg | 83 / 144 lb 37.6 / 65.3 kg |
How Your Single Arm Dumbbell Overhead Press vs Smith Machine Overhead Press Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
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 Single Arm Dumbbell Overhead Press vs Smith Machine Overhead 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 single arm dumbbell overhead press strength level
The single arm dumbbell overhead press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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 smith machine overhead press strength level
The smith machine overhead press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 single arm dumbbell overhead press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the smith machine overhead press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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 Single Arm Dumbbell Overhead Press and Smith Machine Overhead 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 smith machine overhead press standard is higher; below zero means the single arm dumbbell 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 standards come closest at 120 lb.
The higher target remains with Smith Machine Overhead Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 29.5 to 54 kg.
How to read the table: Every number is the smith machine overhead press standard minus the single arm dumbbell overhead press standard. A plus sign means the smith machine overhead press standard is higher. A minus sign means the single arm dumbbell overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +34 lb +15.5 kg | +45 lb +20.4 kg | +56 lb +25.4 kg | +65 lb +29.5 kg |
| 130 lb 59 kg | +36 lb +16.3 kg | +48 lb +21.8 kg | +59 lb +26.8 kg | +69 lb +31.3 kg |
| 140 lb 63.5 kg | +37 lb +16.8 kg | +50 lb +22.7 kg | +62 lb +28.1 kg | +72 lb +32.7 kg |
| 150 lb 68 kg | +39 lb +17.6 kg | +52 lb +23.6 kg | +65 lb +29.5 kg | +75 lb +34.1 kg |
| 160 lb 72.6 kg | +41 lb +18.6 kg | +55 lb +25 kg | +68 lb +30.8 kg | +79 lb +35.8 kg |
| 170 lb 77.1 kg | +42 lb +19.1 kg | +57 lb +25.9 kg | +71 lb +32.2 kg | +82 lb +37.2 kg |
| 180 lb 81.6 kg | +44 lb +19.9 kg | +59 lb +26.8 kg | +73 lb +33.1 kg | +85 lb +38.5 kg |
| 190 lb 86.2 kg | +46 lb +20.9 kg | +61 lb +27.7 kg | +76 lb +34.5 kg | +88 lb +39.9 kg |
| 200 lb 90.7 kg | +48 lb +21.7 kg | +63 lb +28.6 kg | +78 lb +35.4 kg | +91 lb +41.3 kg |
| 210 lb 95.3 kg | +50 lb +22.7 kg | +65 lb +29.4 kg | +81 lb +36.7 kg | +94 lb +42.7 kg |
| 220 lb 99.8 kg | +51 lb +23.1 kg | +68 lb +30.9 kg | +84 lb +38.1 kg | +97 lb +44 kg |
| 230 lb 104.3 kg | +52 lb +23.6 kg | +69 lb +31.3 kg | +86 lb +39 kg | +100 lb +45.4 kg |
| 240 lb 108.9 kg | +53 lb +24.1 kg | +71 lb +32.2 kg | +89 lb +40.4 kg | +102 lb +46.3 kg |
| 250 lb 113.4 kg | +55 lb +24.9 kg | +73 lb +33.1 kg | +91 lb +41.3 kg | +106 lb +48.1 kg |
| 260 lb 117.9 kg | +57 lb +25.8 kg | +76 lb +34.5 kg | +93 lb +42.2 kg | +108 lb +49 kg |
| 270 lb 122.5 kg | +58 lb +26.3 kg | +77 lb +34.9 kg | +96 lb +43.6 kg | +111 lb +50.4 kg |
| 280 lb 127 kg | +60 lb +27.2 kg | +79 lb +35.8 kg | +98 lb +44.4 kg | +114 lb +51.7 kg |
| 290 lb 131.5 kg | +61 lb +27.7 kg | +81 lb +36.7 kg | +101 lb +45.8 kg | +116 lb +52.6 kg |
| 300 lb 136.1 kg | +62 lb +28.1 kg | +83 lb +37.6 kg | +104 lb +47.2 kg | +119 lb +54 kg |
How Women’s Single Arm Dumbbell Overhead Press and Smith Machine Overhead Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
15 → 27.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the smith machine overhead press standard minus the single arm dumbbell overhead press standard. A plus sign means the smith machine overhead press standard is higher. A minus sign means the single arm dumbbell overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +16 lb +7.3 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +33 lb +15 kg |
| 110 lb 49.9 kg | +17 lb +7.7 kg | +22 lb +10 kg | +30 lb +13.6 kg | +35 lb +15.9 kg |
| 120 lb 54.4 kg | +18 lb +8.2 kg | +24 lb +10.9 kg | +32 lb +14.6 kg | +37 lb +16.8 kg |
| 130 lb 59 kg | +20 lb +9.1 kg | +26 lb +11.8 kg | +34 lb +15.5 kg | +40 lb +18.2 kg |
| 140 lb 63.5 kg | +20 lb +9 kg | +26 lb +11.8 kg | +35 lb +15.8 kg | +42 lb +19.1 kg |
| 150 lb 68 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +37 lb +16.7 kg | +44 lb +19.9 kg |
| 160 lb 72.6 kg | +22 lb +9.9 kg | +30 lb +13.6 kg | +39 lb +17.7 kg | +46 lb +20.9 kg |
| 170 lb 77.1 kg | +23 lb +10.4 kg | +30 lb +13.6 kg | +40 lb +18.1 kg | +48 lb +21.8 kg |
| 180 lb 81.6 kg | +24 lb +10.9 kg | +31 lb +14 kg | +41 lb +18.6 kg | +50 lb +22.7 kg |
| 190 lb 86.2 kg | +24 lb +10.9 kg | +33 lb +15 kg | +43 lb +19.5 kg | +52 lb +23.6 kg |
| 200 lb 90.7 kg | +25 lb +11.4 kg | +34 lb +15.4 kg | +45 lb +20.5 kg | +53 lb +24 kg |
| 210 lb 95.3 kg | +27 lb +12.3 kg | +35 lb +15.9 kg | +46 lb +20.9 kg | +55 lb +24.9 kg |
| 220 lb 99.8 kg | +27 lb +12.2 kg | +37 lb +16.8 kg | +48 lb +21.7 kg | +57 lb +25.9 kg |
| 230 lb 104.3 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +49 lb +22.2 kg | +59 lb +26.8 kg |
| 240 lb 108.9 kg | +29 lb +13.2 kg | +38 lb +17.3 kg | +51 lb +23.1 kg | +61 lb +27.7 kg |
Single Arm Dumbbell Overhead Press and Smith Machine Overhead Press Exercises Used by This Calculator
For a useful comparison, perform a strict single arm dumbbell overhead press and a strict smith machine overhead press using the setup and load rules below. Use strict, repeatable Single Arm Dumbbell Overhead Press and Smith Machine Overhead Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Single Arm Dumbbell Overhead Press setup and load convention
One dumbbell pressed overhead by one arm at a time. Total valid reps across both arms combined. Press one dumbbell from shoulder level to overhead lockout without leg drive, side bend, trunk heave, off-hand assistance, or shortened lockout. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
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.
Enter one recent Single Arm Dumbbell Overhead Press result and one recent Smith Machine Overhead Press result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Single Arm Dumbbell Overhead Press — View the individual Single Arm Dumbbell Overhead Press standards and next strength-level target.
- Smith Machine Overhead Press — View the individual Smith Machine Overhead Press standards and next strength-level target.
- Standing Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Arnold Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Landmine Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.