Smith Machine Overhead Press vs Standing Strict Barbell Overhead Press Strength Standards
Compare your smith machine overhead press and standing 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: weight used and 1–12 strict reps. Second lift: total barbell weight including bar and plates 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, keep the feet planted and torso upright, start at the shoulders, and finish at full elbow lockout. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Smith Machine Overhead Press vs Standing Overhead Press Strength Standards by Bodyweight
The paired standards below show what the smith machine overhead press and standing overhead 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 / Standing Overhead Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Smith Machine Overhead Press vs Standing Overhead Press Standards
How to read the table: The first number is Smith Machine Overhead Press; the second is Standing 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 | 59 / 76 lb 26.8 / 34.5 kg | 84 / 90 lb 38.1 / 40.8 kg | 115 / 105 lb 52.2 / 47.6 kg | 146 / 132 lb 66.2 / 59.9 kg |
| 130 lb 59 kg | 62 / 80 lb 28.1 / 36.3 kg | 89 / 95 lb 40.4 / 43.1 kg | 121 / 111 lb 54.9 / 50.3 kg | 154 / 139 lb 69.9 / 63 kg |
| 140 lb 63.5 kg | 65 / 84 lb 29.5 / 38.1 kg | 93 / 100 lb 42.2 / 45.4 kg | 127 / 117 lb 57.6 / 53.1 kg | 162 / 146 lb 73.5 / 66.2 kg |
| 150 lb 68 kg | 68 / 88 lb 30.8 / 39.9 kg | 97 / 104 lb 44 / 47.2 kg | 133 / 122 lb 60.3 / 55.3 kg | 169 / 153 lb 76.7 / 69.4 kg |
| 160 lb 72.6 kg | 71 / 92 lb 32.2 / 41.7 kg | 102 / 109 lb 46.3 / 49.4 kg | 139 / 128 lb 63 / 58.1 kg | 177 / 160 lb 80.3 / 72.6 kg |
| 170 lb 77.1 kg | 74 / 96 lb 33.6 / 43.5 kg | 106 / 113 lb 48.1 / 51.3 kg | 145 / 133 lb 65.8 / 60.3 kg | 184 / 166 lb 83.5 / 75.3 kg |
| 180 lb 81.6 kg | 77 / 99 lb 34.9 / 44.9 kg | 110 / 118 lb 49.9 / 53.5 kg | 150 / 138 lb 68 / 62.6 kg | 191 / 173 lb 86.6 / 78.5 kg |
| 190 lb 86.2 kg | 80 / 103 lb 36.3 / 46.7 kg | 114 / 122 lb 51.7 / 55.3 kg | 156 / 143 lb 70.8 / 64.9 kg | 198 / 179 lb 89.8 / 81.2 kg |
| 200 lb 90.7 kg | 83 / 107 lb 37.6 / 48.5 kg | 118 / 126 lb 53.5 / 57.2 kg | 161 / 148 lb 73 / 67.1 kg | 205 / 185 lb 93 / 83.9 kg |
| 210 lb 95.3 kg | 86 / 110 lb 39 / 49.9 kg | 122 / 130 lb 55.3 / 59 kg | 167 / 153 lb 75.7 / 69.4 kg | 212 / 191 lb 96.2 / 86.6 kg |
| 220 lb 99.8 kg | 88 / 114 lb 39.9 / 51.7 kg | 126 / 135 lb 57.2 / 61.2 kg | 172 / 158 lb 78 / 71.7 kg | 218 / 197 lb 98.9 / 89.4 kg |
| 230 lb 104.3 kg | 91 / 117 lb 41.3 / 53.1 kg | 129 / 139 lb 58.5 / 63 kg | 177 / 162 lb 80.3 / 73.5 kg | 225 / 203 lb 102.1 / 92.1 kg |
| 240 lb 108.9 kg | 93 / 120 lb 42.2 / 54.4 kg | 133 / 143 lb 60.3 / 64.9 kg | 182 / 167 lb 82.6 / 75.7 kg | 231 / 209 lb 104.8 / 94.8 kg |
| 250 lb 113.4 kg | 96 / 124 lb 43.5 / 56.2 kg | 137 / 146 lb 62.1 / 66.2 kg | 187 / 172 lb 84.8 / 78 kg | 238 / 215 lb 108 / 97.5 kg |
| 260 lb 117.9 kg | 99 / 127 lb 44.9 / 57.6 kg | 141 / 150 lb 64 / 68 kg | 192 / 176 lb 87.1 / 79.8 kg | 244 / 221 lb 110.7 / 100.2 kg |
| 270 lb 122.5 kg | 101 / 130 lb 45.8 / 59 kg | 144 / 154 lb 65.3 / 69.9 kg | 197 / 181 lb 89.4 / 82.1 kg | 250 / 226 lb 113.4 / 102.5 kg |
| 280 lb 127 kg | 104 / 133 lb 47.2 / 60.3 kg | 148 / 158 lb 67.1 / 71.7 kg | 202 / 185 lb 91.6 / 83.9 kg | 256 / 232 lb 116.1 / 105.2 kg |
| 290 lb 131.5 kg | 106 / 137 lb 48.1 / 62.1 kg | 151 / 162 lb 68.5 / 73.5 kg | 207 / 190 lb 93.9 / 86.2 kg | 262 / 237 lb 118.8 / 107.5 kg |
| 300 lb 136.1 kg | 108 / 140 lb 49 / 63.5 kg | 155 / 165 lb 70.3 / 74.8 kg | 212 / 194 lb 96.2 / 88 kg | 268 / 243 lb 121.6 / 110.2 kg |
Women’s Smith Machine Overhead Press vs Standing Overhead Press Standards
How to read the table: The first number is Smith Machine Overhead Press; the second is Standing 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 | 29 / 37 lb 13.2 / 16.8 kg | 43 / 45 lb 19.5 / 20.4 kg | 62 / 55 lb 28.1 / 24.9 kg | 80 / 72 lb 36.3 / 32.7 kg |
| 110 lb 49.9 kg | 31 / 39 lb 14.1 / 17.7 kg | 46 / 48 lb 20.9 / 21.8 kg | 66 / 59 lb 29.9 / 26.8 kg | 85 / 77 lb 38.6 / 34.9 kg |
| 120 lb 54.4 kg | 33 / 41 lb 15 / 18.6 kg | 49 / 51 lb 22.2 / 23.1 kg | 70 / 62 lb 31.8 / 28.1 kg | 90 / 82 lb 40.8 / 37.2 kg |
| 130 lb 59 kg | 35 / 44 lb 15.9 / 20 kg | 52 / 54 lb 23.6 / 24.5 kg | 74 / 65 lb 33.6 / 29.5 kg | 95 / 86 lb 43.1 / 39 kg |
| 140 lb 63.5 kg | 36 / 46 lb 16.3 / 20.9 kg | 54 / 56 lb 24.5 / 25.4 kg | 77 / 69 lb 34.9 / 31.3 kg | 100 / 91 lb 45.4 / 41.3 kg |
| 150 lb 68 kg | 38 / 48 lb 17.2 / 21.8 kg | 57 / 59 lb 25.9 / 26.8 kg | 81 / 72 lb 36.7 / 32.7 kg | 105 / 95 lb 47.6 / 43.1 kg |
| 160 lb 72.6 kg | 40 / 50 lb 18.1 / 22.7 kg | 60 / 62 lb 27.2 / 28.1 kg | 85 / 75 lb 38.6 / 34 kg | 110 / 99 lb 49.9 / 44.9 kg |
| 170 lb 77.1 kg | 41 / 52 lb 18.6 / 23.6 kg | 62 / 64 lb 28.1 / 29 kg | 88 / 78 lb 39.9 / 35.4 kg | 114 / 103 lb 51.7 / 46.7 kg |
| 180 lb 81.6 kg | 43 / 54 lb 19.5 / 24.5 kg | 64 / 67 lb 29 / 30.4 kg | 91 / 81 lb 41.3 / 36.7 kg | 119 / 107 lb 54 / 48.5 kg |
| 190 lb 86.2 kg | 44 / 56 lb 20 / 25.4 kg | 67 / 69 lb 30.4 / 31.3 kg | 95 / 84 lb 43.1 / 38.1 kg | 123 / 111 lb 55.8 / 50.3 kg |
| 200 lb 90.7 kg | 46 / 58 lb 20.9 / 26.3 kg | 69 / 71 lb 31.3 / 32.2 kg | 98 / 87 lb 44.5 / 39.5 kg | 127 / 115 lb 57.6 / 52.2 kg |
| 210 lb 95.3 kg | 48 / 60 lb 21.8 / 27.2 kg | 71 / 74 lb 32.2 / 33.6 kg | 101 / 90 lb 45.8 / 40.8 kg | 131 / 119 lb 59.4 / 54 kg |
| 220 lb 99.8 kg | 49 / 62 lb 22.2 / 28.1 kg | 74 / 76 lb 33.6 / 34.5 kg | 105 / 93 lb 47.6 / 42.2 kg | 136 / 123 lb 61.7 / 55.8 kg |
| 230 lb 104.3 kg | 51 / 64 lb 23.1 / 29 kg | 76 / 78 lb 34.5 / 35.4 kg | 108 / 96 lb 49 / 43.5 kg | 140 / 126 lb 63.5 / 57.2 kg |
| 240 lb 108.9 kg | 52 / 66 lb 23.6 / 29.9 kg | 78 / 81 lb 35.4 / 36.7 kg | 111 / 98 lb 50.3 / 44.5 kg | 144 / 130 lb 65.3 / 59 kg |
How Your Smith Machine Overhead Press vs Standing Overhead Press Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
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)
Set quality matters for this Smith Machine Overhead Press vs Standing Overhead Press comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. 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.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the standing overhead press strength level
The standards use the sex-specific strength levels from the individual Standing Strict Barbell 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.
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
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
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 smith machine overhead press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the standing overhead press | Adjust strict standing barbell overhead 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 Standing 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 standing overhead 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 standards come closest at 120 lb.
The higher target remains with Standing Overhead Press for Novice and Intermediate throughout the table.
6.3 → 11.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the standing overhead press standard minus the smith machine overhead press standard. A plus sign means the standing overhead 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 | +17 lb +7.7 kg | +6 lb +2.7 kg | −10 lb −4.6 kg | −14 lb −6.3 kg |
| 130 lb 59 kg | +18 lb +8.2 kg | +6 lb +2.7 kg | −10 lb −4.6 kg | −15 lb −6.9 kg |
| 140 lb 63.5 kg | +19 lb +8.6 kg | +7 lb +3.2 kg | −10 lb −4.5 kg | −16 lb −7.3 kg |
| 150 lb 68 kg | +20 lb +9.1 kg | +7 lb +3.2 kg | −11 lb −5 kg | −16 lb −7.3 kg |
| 160 lb 72.6 kg | +21 lb +9.5 kg | +7 lb +3.1 kg | −11 lb −4.9 kg | −17 lb −7.7 kg |
| 170 lb 77.1 kg | +22 lb +9.9 kg | +7 lb +3.2 kg | −12 lb −5.5 kg | −18 lb −8.2 kg |
| 180 lb 81.6 kg | +22 lb +10 kg | +8 lb +3.6 kg | −12 lb −5.4 kg | −18 lb −8.1 kg |
| 190 lb 86.2 kg | +23 lb +10.4 kg | +8 lb +3.6 kg | −13 lb −5.9 kg | −19 lb −8.6 kg |
| 200 lb 90.7 kg | +24 lb +10.9 kg | +8 lb +3.7 kg | −13 lb −5.9 kg | −20 lb −9.1 kg |
| 210 lb 95.3 kg | +24 lb +10.9 kg | +8 lb +3.7 kg | −14 lb −6.3 kg | −21 lb −9.6 kg |
| 220 lb 99.8 kg | +26 lb +11.8 kg | +9 lb +4 kg | −14 lb −6.3 kg | −21 lb −9.5 kg |
| 230 lb 104.3 kg | +26 lb +11.8 kg | +10 lb +4.5 kg | −15 lb −6.8 kg | −22 lb −10 kg |
| 240 lb 108.9 kg | +27 lb +12.2 kg | +10 lb +4.6 kg | −15 lb −6.9 kg | −22 lb −10 kg |
| 250 lb 113.4 kg | +28 lb +12.7 kg | +9 lb +4.1 kg | −15 lb −6.8 kg | −23 lb −10.5 kg |
| 260 lb 117.9 kg | +28 lb +12.7 kg | +9 lb +4 kg | −16 lb −7.3 kg | −23 lb −10.5 kg |
| 270 lb 122.5 kg | +29 lb +13.2 kg | +10 lb +4.6 kg | −16 lb −7.3 kg | −24 lb −10.9 kg |
| 280 lb 127 kg | +29 lb +13.1 kg | +10 lb +4.6 kg | −17 lb −7.7 kg | −24 lb −10.9 kg |
| 290 lb 131.5 kg | +31 lb +14 kg | +11 lb +5 kg | −17 lb −7.7 kg | −25 lb −11.3 kg |
| 300 lb 136.1 kg | +32 lb +14.5 kg | +10 lb +4.5 kg | −18 lb −8.2 kg | −25 lb −11.4 kg |
How Women’s Smith Machine Overhead Press and Standing Overhead Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Standing Overhead Press for Novice and Intermediate throughout the table.
At Elite, the difference is 3.6 kg at 100 lb and 6.3 kg at 240 lb.
How to read the table: Every number is the standing overhead press standard minus the smith machine overhead press standard. A plus sign means the standing overhead 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 | +8 lb +3.6 kg | +2 lb +0.9 kg | −7 lb −3.2 kg | −8 lb −3.6 kg |
| 110 lb 49.9 kg | +8 lb +3.6 kg | +2 lb +0.9 kg | −7 lb −3.1 kg | −8 lb −3.7 kg |
| 120 lb 54.4 kg | +8 lb +3.6 kg | +2 lb +0.9 kg | −8 lb −3.7 kg | −8 lb −3.6 kg |
| 130 lb 59 kg | +9 lb +4.1 kg | +2 lb +0.9 kg | −9 lb −4.1 kg | −9 lb −4.1 kg |
| 140 lb 63.5 kg | +10 lb +4.6 kg | +2 lb +0.9 kg | −8 lb −3.6 kg | −9 lb −4.1 kg |
| 150 lb 68 kg | +10 lb +4.6 kg | +2 lb +0.9 kg | −9 lb −4 kg | −10 lb −4.5 kg |
| 160 lb 72.6 kg | +10 lb +4.6 kg | +2 lb +0.9 kg | −10 lb −4.6 kg | −11 lb −5 kg |
| 170 lb 77.1 kg | +11 lb +5 kg | +2 lb +0.9 kg | −10 lb −4.5 kg | −11 lb −5 kg |
| 180 lb 81.6 kg | +11 lb +5 kg | +3 lb +1.4 kg | −10 lb −4.6 kg | −12 lb −5.5 kg |
| 190 lb 86.2 kg | +12 lb +5.4 kg | +2 lb +0.9 kg | −11 lb −5 kg | −12 lb −5.5 kg |
| 200 lb 90.7 kg | +12 lb +5.4 kg | +2 lb +0.9 kg | −11 lb −5 kg | −12 lb −5.4 kg |
| 210 lb 95.3 kg | +12 lb +5.4 kg | +3 lb +1.4 kg | −11 lb −5 kg | −12 lb −5.4 kg |
| 220 lb 99.8 kg | +13 lb +5.9 kg | +2 lb +0.9 kg | −12 lb −5.4 kg | −13 lb −5.9 kg |
| 230 lb 104.3 kg | +13 lb +5.9 kg | +2 lb +0.9 kg | −12 lb −5.5 kg | −14 lb −6.3 kg |
| 240 lb 108.9 kg | +14 lb +6.3 kg | +3 lb +1.3 kg | −13 lb −5.8 kg | −14 lb −6.3 kg |
Smith Machine Overhead Press and Standing Overhead Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the smith machine overhead press and standing overhead press setup consistent with their individual rules. Use strict, repeatable Smith Machine Overhead Press and Standing 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 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 the Standing Strict Barbell Overhead Press setup and load convention
Standing strict barbell overhead press only. No knee dip or leg drive; press from shoulders to full elbow lockout. Keep torso upright and feet planted; head may move to clear the bar path. No push press, split press, seated press, or dumbbell/kettlebell variants. If reps > 1 are entered, 1RM is estimated from reps and load.
Enter one recent Smith Machine Overhead Press result and one recent Standing Overhead 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 barbell weight including bar and plates and a whole number from 1 to 12 reps for Standing Overhead Press.
Related Tools
- Smith Machine Overhead Press — View the individual Smith Machine Overhead Press standards and next strength-level target.
- Standing Strict Barbell Overhead Press — View the individual Standing Overhead 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.
- Arnold Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Behind The Neck Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.