Smith Machine Overhead Shoulder Press vs Standing Strict Barbell Overhead Press Strength Standards
Compare your smith machine overhead shoulder press and standing overhead press against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare 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, complete strict smith machine overhead shoulder press repetitions through full range with a stable setup, controlled weight, and no assistance. 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 Shoulder Press vs Standing Overhead Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the smith machine overhead shoulder press and standing 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 Smith Machine Overhead Shoulder Press / Standing Overhead Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Smith Machine Overhead Shoulder Press vs Standing Overhead Press Standards
How to read the table: The first number is Smith Machine Overhead Shoulder 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 | 53 / 76 lb 24 / 34.5 kg | 76 / 90 lb 34.5 / 40.8 kg | 101 / 105 lb 45.8 / 47.6 kg | 129 / 132 lb 58.5 / 59.9 kg |
| 130 lb 59 kg | 56 / 80 lb 25.4 / 36.3 kg | 80 / 95 lb 36.3 / 43.1 kg | 106 / 111 lb 48.1 / 50.3 kg | 136 / 139 lb 61.7 / 63 kg |
| 140 lb 63.5 kg | 59 / 84 lb 26.8 / 38.1 kg | 84 / 100 lb 38.1 / 45.4 kg | 112 / 117 lb 50.8 / 53.1 kg | 143 / 146 lb 64.9 / 66.2 kg |
| 150 lb 68 kg | 62 / 88 lb 28.1 / 39.9 kg | 88 / 104 lb 39.9 / 47.2 kg | 117 / 122 lb 53.1 / 55.3 kg | 149 / 153 lb 67.6 / 69.4 kg |
| 160 lb 72.6 kg | 64 / 92 lb 29 / 41.7 kg | 92 / 109 lb 41.7 / 49.4 kg | 122 / 128 lb 55.3 / 58.1 kg | 156 / 160 lb 70.8 / 72.6 kg |
| 170 lb 77.1 kg | 67 / 96 lb 30.4 / 43.5 kg | 96 / 113 lb 43.5 / 51.3 kg | 127 / 133 lb 57.6 / 60.3 kg | 162 / 166 lb 73.5 / 75.3 kg |
| 180 lb 81.6 kg | 69 / 99 lb 31.3 / 44.9 kg | 99 / 118 lb 44.9 / 53.5 kg | 132 / 138 lb 59.9 / 62.6 kg | 169 / 173 lb 76.7 / 78.5 kg |
| 190 lb 86.2 kg | 72 / 103 lb 32.7 / 46.7 kg | 103 / 122 lb 46.7 / 55.3 kg | 137 / 143 lb 62.1 / 64.9 kg | 175 / 179 lb 79.4 / 81.2 kg |
| 200 lb 90.7 kg | 75 / 107 lb 34 / 48.5 kg | 107 / 126 lb 48.5 / 57.2 kg | 142 / 148 lb 64.4 / 67.1 kg | 181 / 185 lb 82.1 / 83.9 kg |
| 210 lb 95.3 kg | 77 / 110 lb 34.9 / 49.9 kg | 110 / 130 lb 49.9 / 59 kg | 146 / 153 lb 66.2 / 69.4 kg | 187 / 191 lb 84.8 / 86.6 kg |
| 220 lb 99.8 kg | 79 / 114 lb 35.8 / 51.7 kg | 114 / 135 lb 51.7 / 61.2 kg | 151 / 158 lb 68.5 / 71.7 kg | 193 / 197 lb 87.5 / 89.4 kg |
| 230 lb 104.3 kg | 82 / 117 lb 37.2 / 53.1 kg | 117 / 139 lb 53.1 / 63 kg | 156 / 162 lb 70.8 / 73.5 kg | 199 / 203 lb 90.3 / 92.1 kg |
| 240 lb 108.9 kg | 84 / 120 lb 38.1 / 54.4 kg | 120 / 143 lb 54.4 / 64.9 kg | 160 / 167 lb 72.6 / 75.7 kg | 204 / 209 lb 92.5 / 94.8 kg |
| 250 lb 113.4 kg | 86 / 124 lb 39 / 56.2 kg | 124 / 146 lb 56.2 / 66.2 kg | 165 / 172 lb 74.8 / 78 kg | 210 / 215 lb 95.3 / 97.5 kg |
| 260 lb 117.9 kg | 89 / 127 lb 40.4 / 57.6 kg | 127 / 150 lb 57.6 / 68 kg | 169 / 176 lb 76.7 / 79.8 kg | 216 / 221 lb 98 / 100.2 kg |
| 270 lb 122.5 kg | 91 / 130 lb 41.3 / 59 kg | 130 / 154 lb 59 / 69.9 kg | 173 / 181 lb 78.5 / 82.1 kg | 221 / 226 lb 100.2 / 102.5 kg |
| 280 lb 127 kg | 93 / 133 lb 42.2 / 60.3 kg | 133 / 158 lb 60.3 / 71.7 kg | 177 / 185 lb 80.3 / 83.9 kg | 227 / 232 lb 103 / 105.2 kg |
| 290 lb 131.5 kg | 95 / 137 lb 43.1 / 62.1 kg | 137 / 162 lb 62.1 / 73.5 kg | 182 / 190 lb 82.6 / 86.2 kg | 232 / 237 lb 105.2 / 107.5 kg |
| 300 lb 136.1 kg | 98 / 140 lb 44.5 / 63.5 kg | 140 / 165 lb 63.5 / 74.8 kg | 186 / 194 lb 84.4 / 88 kg | 237 / 243 lb 107.5 / 110.2 kg |
Women’s Smith Machine Overhead Shoulder Press vs Standing Overhead Press Standards
How to read the table: The first number is Smith Machine Overhead Shoulder 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 | 25 / 37 lb 11.3 / 16.8 kg | 39 / 45 lb 17.7 / 20.4 kg | 55 / 55 lb 24.9 / 24.9 kg | 73 / 72 lb 33.1 / 32.7 kg |
| 110 lb 49.9 kg | 27 / 39 lb 12.2 / 17.7 kg | 41 / 48 lb 18.6 / 21.8 kg | 59 / 59 lb 26.8 / 26.8 kg | 78 / 77 lb 35.4 / 34.9 kg |
| 120 lb 54.4 kg | 28 / 41 lb 12.7 / 18.6 kg | 44 / 51 lb 20 / 23.1 kg | 62 / 62 lb 28.1 / 28.1 kg | 83 / 82 lb 37.6 / 37.2 kg |
| 130 lb 59 kg | 30 / 44 lb 13.6 / 20 kg | 46 / 54 lb 20.9 / 24.5 kg | 65 / 65 lb 29.5 / 29.5 kg | 87 / 86 lb 39.5 / 39 kg |
| 140 lb 63.5 kg | 32 / 46 lb 14.5 / 20.9 kg | 49 / 56 lb 22.2 / 25.4 kg | 69 / 69 lb 31.3 / 31.3 kg | 92 / 91 lb 41.7 / 41.3 kg |
| 150 lb 68 kg | 33 / 48 lb 15 / 21.8 kg | 51 / 59 lb 23.1 / 26.8 kg | 72 / 72 lb 32.7 / 32.7 kg | 96 / 95 lb 43.5 / 43.1 kg |
| 160 lb 72.6 kg | 34 / 50 lb 15.4 / 22.7 kg | 53 / 62 lb 24 / 28.1 kg | 75 / 75 lb 34 / 34 kg | 100 / 99 lb 45.4 / 44.9 kg |
| 170 lb 77.1 kg | 36 / 52 lb 16.3 / 23.6 kg | 55 / 64 lb 24.9 / 29 kg | 78 / 78 lb 35.4 / 35.4 kg | 104 / 103 lb 47.2 / 46.7 kg |
| 180 lb 81.6 kg | 37 / 54 lb 16.8 / 24.5 kg | 58 / 67 lb 26.3 / 30.4 kg | 81 / 81 lb 36.7 / 36.7 kg | 108 / 107 lb 49 / 48.5 kg |
| 190 lb 86.2 kg | 39 / 56 lb 17.7 / 25.4 kg | 60 / 69 lb 27.2 / 31.3 kg | 84 / 84 lb 38.1 / 38.1 kg | 112 / 111 lb 50.8 / 50.3 kg |
| 200 lb 90.7 kg | 40 / 58 lb 18.1 / 26.3 kg | 62 / 71 lb 28.1 / 32.2 kg | 87 / 87 lb 39.5 / 39.5 kg | 116 / 115 lb 52.6 / 52.2 kg |
| 210 lb 95.3 kg | 41 / 60 lb 18.6 / 27.2 kg | 64 / 74 lb 29 / 33.6 kg | 90 / 90 lb 40.8 / 40.8 kg | 120 / 119 lb 54.4 / 54 kg |
| 220 lb 99.8 kg | 43 / 62 lb 19.5 / 28.1 kg | 66 / 76 lb 29.9 / 34.5 kg | 93 / 93 lb 42.2 / 42.2 kg | 124 / 123 lb 56.2 / 55.8 kg |
| 230 lb 104.3 kg | 44 / 64 lb 20 / 29 kg | 68 / 78 lb 30.8 / 35.4 kg | 96 / 96 lb 43.5 / 43.5 kg | 128 / 126 lb 58.1 / 57.2 kg |
| 240 lb 108.9 kg | 45 / 66 lb 20.4 / 29.9 kg | 70 / 81 lb 31.8 / 36.7 kg | 98 / 98 lb 44.5 / 44.5 kg | 131 / 130 lb 59.4 / 59 kg |
How Your Smith Machine Overhead Shoulder Press vs Standing 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
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Smith Machine Overhead Shoulder Press vs Standing 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 smith machine overhead shoulder press strength level
The standards use the sex-specific thresholds from the individual Smith Machine Overhead Shoulder 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 standing overhead press strength level
For standing overhead 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.
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.
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 shoulder 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 Shoulder 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 shoulder 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.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 1.4 to 2.7 kg.
How to read the table: Every number is the standing overhead press standard minus the smith machine overhead shoulder press standard. A plus sign means the standing overhead press standard is higher. A minus sign means the smith machine overhead shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +23 lb +10.5 kg | +14 lb +6.3 kg | +4 lb +1.8 kg | +3 lb +1.4 kg |
| 130 lb 59 kg | +24 lb +10.9 kg | +15 lb +6.8 kg | +5 lb +2.2 kg | +3 lb +1.3 kg |
| 140 lb 63.5 kg | +25 lb +11.3 kg | +16 lb +7.3 kg | +5 lb +2.3 kg | +3 lb +1.3 kg |
| 150 lb 68 kg | +26 lb +11.8 kg | +16 lb +7.3 kg | +5 lb +2.2 kg | +4 lb +1.8 kg |
| 160 lb 72.6 kg | +28 lb +12.7 kg | +17 lb +7.7 kg | +6 lb +2.8 kg | +4 lb +1.8 kg |
| 170 lb 77.1 kg | +29 lb +13.1 kg | +17 lb +7.8 kg | +6 lb +2.7 kg | +4 lb +1.8 kg |
| 180 lb 81.6 kg | +30 lb +13.6 kg | +19 lb +8.6 kg | +6 lb +2.7 kg | +4 lb +1.8 kg |
| 190 lb 86.2 kg | +31 lb +14 kg | +19 lb +8.6 kg | +6 lb +2.8 kg | +4 lb +1.8 kg |
| 200 lb 90.7 kg | +32 lb +14.5 kg | +19 lb +8.7 kg | +6 lb +2.7 kg | +4 lb +1.8 kg |
| 210 lb 95.3 kg | +33 lb +15 kg | +20 lb +9.1 kg | +7 lb +3.2 kg | +4 lb +1.8 kg |
| 220 lb 99.8 kg | +35 lb +15.9 kg | +21 lb +9.5 kg | +7 lb +3.2 kg | +4 lb +1.9 kg |
| 230 lb 104.3 kg | +35 lb +15.9 kg | +22 lb +9.9 kg | +6 lb +2.7 kg | +4 lb +1.8 kg |
| 240 lb 108.9 kg | +36 lb +16.3 kg | +23 lb +10.5 kg | +7 lb +3.1 kg | +5 lb +2.3 kg |
| 250 lb 113.4 kg | +38 lb +17.2 kg | +22 lb +10 kg | +7 lb +3.2 kg | +5 lb +2.2 kg |
| 260 lb 117.9 kg | +38 lb +17.2 kg | +23 lb +10.4 kg | +7 lb +3.1 kg | +5 lb +2.2 kg |
| 270 lb 122.5 kg | +39 lb +17.7 kg | +24 lb +10.9 kg | +8 lb +3.6 kg | +5 lb +2.3 kg |
| 280 lb 127 kg | +40 lb +18.1 kg | +25 lb +11.4 kg | +8 lb +3.6 kg | +5 lb +2.2 kg |
| 290 lb 131.5 kg | +42 lb +19 kg | +25 lb +11.4 kg | +8 lb +3.6 kg | +5 lb +2.3 kg |
| 300 lb 136.1 kg | +42 lb +19 kg | +25 lb +11.3 kg | +8 lb +3.6 kg | +6 lb +2.7 kg |
How Women’s Smith Machine Overhead Shoulder Press and Standing Overhead Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice and Intermediate keep the same higher-target direction.
Across 100–240 lb bodyweight, the Elite gap changes from 0.4 to 0.4 kg.
How to read the table: Every number is the standing overhead press standard minus the smith machine overhead shoulder press standard. A plus sign means the standing overhead press standard is higher. A minus sign means the smith machine overhead shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +12 lb +5.5 kg | +6 lb +2.7 kg | 0 lb 0 kg | −1 lb −0.4 kg |
| 110 lb 49.9 kg | +12 lb +5.5 kg | +7 lb +3.2 kg | 0 lb 0 kg | −1 lb −0.5 kg |
| 120 lb 54.4 kg | +13 lb +5.9 kg | +7 lb +3.1 kg | 0 lb 0 kg | −1 lb −0.4 kg |
| 130 lb 59 kg | +14 lb +6.4 kg | +8 lb +3.6 kg | 0 lb 0 kg | −1 lb −0.5 kg |
| 140 lb 63.5 kg | +14 lb +6.4 kg | +7 lb +3.2 kg | 0 lb 0 kg | −1 lb −0.4 kg |
| 150 lb 68 kg | +15 lb +6.8 kg | +8 lb +3.7 kg | 0 lb 0 kg | −1 lb −0.4 kg |
| 160 lb 72.6 kg | +16 lb +7.3 kg | +9 lb +4.1 kg | 0 lb 0 kg | −1 lb −0.5 kg |
| 170 lb 77.1 kg | +16 lb +7.3 kg | +9 lb +4.1 kg | 0 lb 0 kg | −1 lb −0.5 kg |
| 180 lb 81.6 kg | +17 lb +7.7 kg | +9 lb +4.1 kg | 0 lb 0 kg | −1 lb −0.5 kg |
| 190 lb 86.2 kg | +17 lb +7.7 kg | +9 lb +4.1 kg | 0 lb 0 kg | −1 lb −0.5 kg |
| 200 lb 90.7 kg | +18 lb +8.2 kg | +9 lb +4.1 kg | 0 lb 0 kg | −1 lb −0.4 kg |
| 210 lb 95.3 kg | +19 lb +8.6 kg | +10 lb +4.6 kg | 0 lb 0 kg | −1 lb −0.4 kg |
| 220 lb 99.8 kg | +19 lb +8.6 kg | +10 lb +4.6 kg | 0 lb 0 kg | −1 lb −0.4 kg |
| 230 lb 104.3 kg | +20 lb +9 kg | +10 lb +4.6 kg | 0 lb 0 kg | −2 lb −0.9 kg |
| 240 lb 108.9 kg | +21 lb +9.5 kg | +11 lb +4.9 kg | 0 lb 0 kg | −1 lb −0.4 kg |
Smith Machine Overhead Shoulder Press and Standing Overhead Press Exercises Used by This Calculator
For a useful comparison, perform a strict smith machine overhead shoulder press and a strict standing overhead press using the setup and load rules below. Use strict, repeatable Smith Machine Overhead Shoulder 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 Shoulder Press setup and load convention
The entered weight for strict Smith Machine Overhead Shoulder Press. Valid Smith overhead shoulder press reps. Press the Smith bar overhead to a controlled lockout or machine-intended top position, then lower under control to the same bottom range and finish with A valid finish shows controlled elbow extension overhead with no leg drive, excessive lean-back, rack bounce, incline-press drift, or partial lockout. 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 Shoulder 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 Shoulder 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 Shoulder Press — View the individual Smith Machine Overhead Shoulder Press standards and next strength-level target.
- Standing Strict Barbell Overhead Press — View the individual Standing Overhead Press standards and next strength-level target.
- Smith Machine Overhead Press — 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.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.