Single Arm Dumbbell Overhead Press vs Smith Machine Overhead Shoulder Press Strength Standards
Compare your single arm dumbbell overhead press and smith machine overhead shoulder 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: 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, complete strict smith machine overhead shoulder press repetitions through full range with a stable setup, controlled weight, and no assistance. 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 Shoulder Press Strength Standards by Bodyweight
The paired standards below show what the single arm dumbbell overhead press and smith machine overhead 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 Single Arm Dumbbell Overhead Press / Smith Machine Overhead Shoulder Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Single Arm Dumbbell Overhead Press vs Smith Machine Overhead Shoulder Press Standards
How to read the table: The first number is Single Arm Dumbbell Overhead Press; the second is Smith Machine Overhead 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 | 25 / 53 lb 11.3 / 24 kg | 39 / 76 lb 17.7 / 34.5 kg | 59 / 101 lb 26.8 / 45.8 kg | 81 / 129 lb 36.7 / 58.5 kg |
| 130 lb 59 kg | 26 / 56 lb 11.8 / 25.4 kg | 41 / 80 lb 18.6 / 36.3 kg | 62 / 106 lb 28.1 / 48.1 kg | 85 / 136 lb 38.6 / 61.7 kg |
| 140 lb 63.5 kg | 28 / 59 lb 12.7 / 26.8 kg | 43 / 84 lb 19.5 / 38.1 kg | 65 / 112 lb 29.5 / 50.8 kg | 90 / 143 lb 40.8 / 64.9 kg |
| 150 lb 68 kg | 29 / 62 lb 13.2 / 28.1 kg | 45 / 88 lb 20.4 / 39.9 kg | 68 / 117 lb 30.8 / 53.1 kg | 94 / 149 lb 42.6 / 67.6 kg |
| 160 lb 72.6 kg | 30 / 64 lb 13.6 / 29 kg | 47 / 92 lb 21.3 / 41.7 kg | 71 / 122 lb 32.2 / 55.3 kg | 98 / 156 lb 44.5 / 70.8 kg |
| 170 lb 77.1 kg | 32 / 67 lb 14.5 / 30.4 kg | 49 / 96 lb 22.2 / 43.5 kg | 74 / 127 lb 33.6 / 57.6 kg | 102 / 162 lb 46.3 / 73.5 kg |
| 180 lb 81.6 kg | 33 / 69 lb 15 / 31.3 kg | 51 / 99 lb 23.1 / 44.9 kg | 77 / 132 lb 34.9 / 59.9 kg | 106 / 169 lb 48.1 / 76.7 kg |
| 190 lb 86.2 kg | 34 / 72 lb 15.4 / 32.7 kg | 53 / 103 lb 24 / 46.7 kg | 80 / 137 lb 36.3 / 62.1 kg | 110 / 175 lb 49.9 / 79.4 kg |
| 200 lb 90.7 kg | 35 / 75 lb 15.9 / 34 kg | 55 / 107 lb 24.9 / 48.5 kg | 83 / 142 lb 37.6 / 64.4 kg | 114 / 181 lb 51.7 / 82.1 kg |
| 210 lb 95.3 kg | 36 / 77 lb 16.3 / 34.9 kg | 57 / 110 lb 25.9 / 49.9 kg | 86 / 146 lb 39 / 66.2 kg | 118 / 187 lb 53.5 / 84.8 kg |
| 220 lb 99.8 kg | 37 / 79 lb 16.8 / 35.8 kg | 58 / 114 lb 26.3 / 51.7 kg | 88 / 151 lb 39.9 / 68.5 kg | 121 / 193 lb 54.9 / 87.5 kg |
| 230 lb 104.3 kg | 39 / 82 lb 17.7 / 37.2 kg | 60 / 117 lb 27.2 / 53.1 kg | 91 / 156 lb 41.3 / 70.8 kg | 125 / 199 lb 56.7 / 90.3 kg |
| 240 lb 108.9 kg | 40 / 84 lb 18.1 / 38.1 kg | 62 / 120 lb 28.1 / 54.4 kg | 93 / 160 lb 42.2 / 72.6 kg | 129 / 204 lb 58.5 / 92.5 kg |
| 250 lb 113.4 kg | 41 / 86 lb 18.6 / 39 kg | 64 / 124 lb 29 / 56.2 kg | 96 / 165 lb 43.5 / 74.8 kg | 132 / 210 lb 59.9 / 95.3 kg |
| 260 lb 117.9 kg | 42 / 89 lb 19.1 / 40.4 kg | 65 / 127 lb 29.5 / 57.6 kg | 99 / 169 lb 44.9 / 76.7 kg | 136 / 216 lb 61.7 / 98 kg |
| 270 lb 122.5 kg | 43 / 91 lb 19.5 / 41.3 kg | 67 / 130 lb 30.4 / 59 kg | 101 / 173 lb 45.8 / 78.5 kg | 139 / 221 lb 63 / 100.2 kg |
| 280 lb 127 kg | 44 / 93 lb 20 / 42.2 kg | 69 / 133 lb 31.3 / 60.3 kg | 104 / 177 lb 47.2 / 80.3 kg | 142 / 227 lb 64.4 / 103 kg |
| 290 lb 131.5 kg | 45 / 95 lb 20.4 / 43.1 kg | 70 / 137 lb 31.8 / 62.1 kg | 106 / 182 lb 48.1 / 82.6 kg | 146 / 232 lb 66.2 / 105.2 kg |
| 300 lb 136.1 kg | 46 / 98 lb 20.9 / 44.5 kg | 72 / 140 lb 32.7 / 63.5 kg | 108 / 186 lb 49 / 84.4 kg | 149 / 237 lb 67.6 / 107.5 kg |
Women’s Single Arm Dumbbell Overhead Press vs Smith Machine Overhead Shoulder Press Standards
How to read the table: The first number is Single Arm Dumbbell Overhead Press; the second is Smith Machine Overhead 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 | 13 / 25 lb 5.9 / 11.3 kg | 22 / 39 lb 10 / 17.7 kg | 34 / 55 lb 15.4 / 24.9 kg | 47 / 73 lb 21.3 / 33.1 kg |
| 110 lb 49.9 kg | 14 / 27 lb 6.4 / 12.2 kg | 24 / 41 lb 10.9 / 18.6 kg | 36 / 59 lb 16.3 / 26.8 kg | 50 / 78 lb 22.7 / 35.4 kg |
| 120 lb 54.4 kg | 15 / 28 lb 6.8 / 12.7 kg | 25 / 44 lb 11.3 / 20 kg | 38 / 62 lb 17.2 / 28.1 kg | 53 / 83 lb 24 / 37.6 kg |
| 130 lb 59 kg | 15 / 30 lb 6.8 / 13.6 kg | 26 / 46 lb 11.8 / 20.9 kg | 40 / 65 lb 18.1 / 29.5 kg | 55 / 87 lb 24.9 / 39.5 kg |
| 140 lb 63.5 kg | 16 / 32 lb 7.3 / 14.5 kg | 28 / 49 lb 12.7 / 22.2 kg | 42 / 69 lb 19.1 / 31.3 kg | 58 / 92 lb 26.3 / 41.7 kg |
| 150 lb 68 kg | 17 / 33 lb 7.7 / 15 kg | 29 / 51 lb 13.2 / 23.1 kg | 44 / 72 lb 20 / 32.7 kg | 61 / 96 lb 27.7 / 43.5 kg |
| 160 lb 72.6 kg | 18 / 34 lb 8.2 / 15.4 kg | 30 / 53 lb 13.6 / 24 kg | 46 / 75 lb 20.9 / 34 kg | 64 / 100 lb 29 / 45.4 kg |
| 170 lb 77.1 kg | 18 / 36 lb 8.2 / 16.3 kg | 32 / 55 lb 14.5 / 24.9 kg | 48 / 78 lb 21.8 / 35.4 kg | 66 / 104 lb 29.9 / 47.2 kg |
| 180 lb 81.6 kg | 19 / 37 lb 8.6 / 16.8 kg | 33 / 58 lb 15 / 26.3 kg | 50 / 81 lb 22.7 / 36.7 kg | 69 / 108 lb 31.3 / 49 kg |
| 190 lb 86.2 kg | 20 / 39 lb 9.1 / 17.7 kg | 34 / 60 lb 15.4 / 27.2 kg | 52 / 84 lb 23.6 / 38.1 kg | 71 / 112 lb 32.2 / 50.8 kg |
| 200 lb 90.7 kg | 21 / 40 lb 9.5 / 18.1 kg | 35 / 62 lb 15.9 / 28.1 kg | 53 / 87 lb 24 / 39.5 kg | 74 / 116 lb 33.6 / 52.6 kg |
| 210 lb 95.3 kg | 21 / 41 lb 9.5 / 18.6 kg | 36 / 64 lb 16.3 / 29 kg | 55 / 90 lb 24.9 / 40.8 kg | 76 / 120 lb 34.5 / 54.4 kg |
| 220 lb 99.8 kg | 22 / 43 lb 10 / 19.5 kg | 37 / 66 lb 16.8 / 29.9 kg | 57 / 93 lb 25.9 / 42.2 kg | 79 / 124 lb 35.8 / 56.2 kg |
| 230 lb 104.3 kg | 23 / 44 lb 10.4 / 20 kg | 39 / 68 lb 17.7 / 30.8 kg | 59 / 96 lb 26.8 / 43.5 kg | 81 / 128 lb 36.7 / 58.1 kg |
| 240 lb 108.9 kg | 23 / 45 lb 10.4 / 20.4 kg | 40 / 70 lb 18.1 / 31.8 kg | 60 / 98 lb 27.2 / 44.5 kg | 83 / 131 lb 37.6 / 59.4 kg |
How Your Single Arm Dumbbell Overhead Press vs Smith Machine Overhead 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)
Use recent Single Arm Dumbbell Overhead Press and Smith Machine Overhead Shoulder Press sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on 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.
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 smith machine overhead shoulder press strength level
The smith machine overhead shoulder 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.
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 shoulder 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 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 smith machine overhead shoulder 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 Shoulder Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 21.8 kg at 120 lb and 39.9 kg at 300 lb.
How to read the table: Every number is the smith machine overhead shoulder press standard minus the single arm dumbbell overhead press standard. A plus sign means the smith machine overhead shoulder 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 | +28 lb +12.7 kg | +37 lb +16.8 kg | +42 lb +19 kg | +48 lb +21.8 kg |
| 130 lb 59 kg | +30 lb +13.6 kg | +39 lb +17.7 kg | +44 lb +20 kg | +51 lb +23.1 kg |
| 140 lb 63.5 kg | +31 lb +14.1 kg | +41 lb +18.6 kg | +47 lb +21.3 kg | +53 lb +24.1 kg |
| 150 lb 68 kg | +33 lb +14.9 kg | +43 lb +19.5 kg | +49 lb +22.3 kg | +55 lb +25 kg |
| 160 lb 72.6 kg | +34 lb +15.4 kg | +45 lb +20.4 kg | +51 lb +23.1 kg | +58 lb +26.3 kg |
| 170 lb 77.1 kg | +35 lb +15.9 kg | +47 lb +21.3 kg | +53 lb +24 kg | +60 lb +27.2 kg |
| 180 lb 81.6 kg | +36 lb +16.3 kg | +48 lb +21.8 kg | +55 lb +25 kg | +63 lb +28.6 kg |
| 190 lb 86.2 kg | +38 lb +17.3 kg | +50 lb +22.7 kg | +57 lb +25.8 kg | +65 lb +29.5 kg |
| 200 lb 90.7 kg | +40 lb +18.1 kg | +52 lb +23.6 kg | +59 lb +26.8 kg | +67 lb +30.4 kg |
| 210 lb 95.3 kg | +41 lb +18.6 kg | +53 lb +24 kg | +60 lb +27.2 kg | +69 lb +31.3 kg |
| 220 lb 99.8 kg | +42 lb +19 kg | +56 lb +25.4 kg | +63 lb +28.6 kg | +72 lb +32.6 kg |
| 230 lb 104.3 kg | +43 lb +19.5 kg | +57 lb +25.9 kg | +65 lb +29.5 kg | +74 lb +33.6 kg |
| 240 lb 108.9 kg | +44 lb +20 kg | +58 lb +26.3 kg | +67 lb +30.4 kg | +75 lb +34 kg |
| 250 lb 113.4 kg | +45 lb +20.4 kg | +60 lb +27.2 kg | +69 lb +31.3 kg | +78 lb +35.4 kg |
| 260 lb 117.9 kg | +47 lb +21.3 kg | +62 lb +28.1 kg | +70 lb +31.8 kg | +80 lb +36.3 kg |
| 270 lb 122.5 kg | +48 lb +21.8 kg | +63 lb +28.6 kg | +72 lb +32.7 kg | +82 lb +37.2 kg |
| 280 lb 127 kg | +49 lb +22.2 kg | +64 lb +29 kg | +73 lb +33.1 kg | +85 lb +38.6 kg |
| 290 lb 131.5 kg | +50 lb +22.7 kg | +67 lb +30.3 kg | +76 lb +34.5 kg | +86 lb +39 kg |
| 300 lb 136.1 kg | +52 lb +23.6 kg | +68 lb +30.8 kg | +78 lb +35.4 kg | +88 lb +39.9 kg |
How Women’s Single Arm Dumbbell Overhead Press and Smith Machine Overhead Shoulder Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Smith Machine Overhead Shoulder Press for Novice, Intermediate, Advanced, and Elite throughout the table.
11.8 → 21.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the smith machine overhead shoulder press standard minus the single arm dumbbell overhead press standard. A plus sign means the smith machine overhead shoulder 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 | +12 lb +5.4 kg | +17 lb +7.7 kg | +21 lb +9.5 kg | +26 lb +11.8 kg |
| 110 lb 49.9 kg | +13 lb +5.8 kg | +17 lb +7.7 kg | +23 lb +10.5 kg | +28 lb +12.7 kg |
| 120 lb 54.4 kg | +13 lb +5.9 kg | +19 lb +8.7 kg | +24 lb +10.9 kg | +30 lb +13.6 kg |
| 130 lb 59 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +25 lb +11.4 kg | +32 lb +14.6 kg |
| 140 lb 63.5 kg | +16 lb +7.2 kg | +21 lb +9.5 kg | +27 lb +12.2 kg | +34 lb +15.4 kg |
| 150 lb 68 kg | +16 lb +7.3 kg | +22 lb +9.9 kg | +28 lb +12.7 kg | +35 lb +15.8 kg |
| 160 lb 72.6 kg | +16 lb +7.2 kg | +23 lb +10.4 kg | +29 lb +13.1 kg | +36 lb +16.4 kg |
| 170 lb 77.1 kg | +18 lb +8.1 kg | +23 lb +10.4 kg | +30 lb +13.6 kg | +38 lb +17.3 kg |
| 180 lb 81.6 kg | +18 lb +8.2 kg | +25 lb +11.3 kg | +31 lb +14 kg | +39 lb +17.7 kg |
| 190 lb 86.2 kg | +19 lb +8.6 kg | +26 lb +11.8 kg | +32 lb +14.5 kg | +41 lb +18.6 kg |
| 200 lb 90.7 kg | +19 lb +8.6 kg | +27 lb +12.2 kg | +34 lb +15.5 kg | +42 lb +19 kg |
| 210 lb 95.3 kg | +20 lb +9.1 kg | +28 lb +12.7 kg | +35 lb +15.9 kg | +44 lb +19.9 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | +29 lb +13.1 kg | +36 lb +16.3 kg | +45 lb +20.4 kg |
| 230 lb 104.3 kg | +21 lb +9.6 kg | +29 lb +13.1 kg | +37 lb +16.7 kg | +47 lb +21.4 kg |
| 240 lb 108.9 kg | +22 lb +10 kg | +30 lb +13.7 kg | +38 lb +17.3 kg | +48 lb +21.8 kg |
Single Arm Dumbbell Overhead Press and Smith Machine Overhead Shoulder Press Exercises Used by This Calculator
The calculator expects repeatable single arm dumbbell overhead press and smith machine overhead shoulder press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Single Arm Dumbbell Overhead Press and Smith Machine Overhead Shoulder 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 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.
Enter one recent Single Arm Dumbbell Overhead Press result and one recent Smith Machine Overhead Shoulder 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 Shoulder Press — View the individual Smith Machine Overhead Shoulder 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.