Seated Barbell Overhead Press vs Smith Machine Overhead Shoulder Press Strength Standards
Compare your seated barbell 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 barbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, bar is pressed vertically overhead until elbows are fully extended at 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.
Seated Barbell Overhead Press vs Smith Machine Overhead Shoulder Press Strength Standards by Bodyweight
These bodyweight tables place the seated barbell overhead press and smith machine overhead shoulder press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Seated Barbell Overhead Press / Smith Machine Overhead Shoulder Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Seated Barbell Overhead Press vs Smith Machine Overhead Shoulder Press Standards
How to read the table: The first number is Seated Barbell 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 | 56 / 53 lb 25.4 / 24 kg | 81 / 76 lb 36.7 / 34.5 kg | 98 / 101 lb 44.5 / 45.8 kg | 116 / 129 lb 52.6 / 58.5 kg |
| 130 lb 59 kg | 59 / 56 lb 26.8 / 25.4 kg | 85 / 80 lb 38.6 / 36.3 kg | 103 / 106 lb 46.7 / 48.1 kg | 123 / 136 lb 55.8 / 61.7 kg |
| 140 lb 63.5 kg | 62 / 59 lb 28.1 / 26.8 kg | 90 / 84 lb 40.8 / 38.1 kg | 109 / 112 lb 49.4 / 50.8 kg | 129 / 143 lb 58.5 / 64.9 kg |
| 150 lb 68 kg | 65 / 62 lb 29.5 / 28.1 kg | 94 / 88 lb 42.6 / 39.9 kg | 114 / 117 lb 51.7 / 53.1 kg | 135 / 149 lb 61.2 / 67.6 kg |
| 160 lb 72.6 kg | 68 / 64 lb 30.8 / 29 kg | 98 / 92 lb 44.5 / 41.7 kg | 119 / 122 lb 54 / 55.3 kg | 141 / 156 lb 64 / 70.8 kg |
| 170 lb 77.1 kg | 71 / 67 lb 32.2 / 30.4 kg | 102 / 96 lb 46.3 / 43.5 kg | 123 / 127 lb 55.8 / 57.6 kg | 147 / 162 lb 66.7 / 73.5 kg |
| 180 lb 81.6 kg | 73 / 69 lb 33.1 / 31.3 kg | 106 / 99 lb 48.1 / 44.9 kg | 128 / 132 lb 58.1 / 59.9 kg | 152 / 169 lb 68.9 / 76.7 kg |
| 190 lb 86.2 kg | 76 / 72 lb 34.5 / 32.7 kg | 110 / 103 lb 49.9 / 46.7 kg | 133 / 137 lb 60.3 / 62.1 kg | 158 / 175 lb 71.7 / 79.4 kg |
| 200 lb 90.7 kg | 79 / 75 lb 35.8 / 34 kg | 114 / 107 lb 51.7 / 48.5 kg | 138 / 142 lb 62.6 / 64.4 kg | 163 / 181 lb 73.9 / 82.1 kg |
| 210 lb 95.3 kg | 81 / 77 lb 36.7 / 34.9 kg | 118 / 110 lb 53.5 / 49.9 kg | 142 / 146 lb 64.4 / 66.2 kg | 169 / 187 lb 76.7 / 84.8 kg |
| 220 lb 99.8 kg | 84 / 79 lb 38.1 / 35.8 kg | 121 / 114 lb 54.9 / 51.7 kg | 147 / 151 lb 66.7 / 68.5 kg | 174 / 193 lb 78.9 / 87.5 kg |
| 230 lb 104.3 kg | 86 / 82 lb 39 / 37.2 kg | 125 / 117 lb 56.7 / 53.1 kg | 151 / 156 lb 68.5 / 70.8 kg | 179 / 199 lb 81.2 / 90.3 kg |
| 240 lb 108.9 kg | 89 / 84 lb 40.4 / 38.1 kg | 129 / 120 lb 58.5 / 54.4 kg | 155 / 160 lb 70.3 / 72.6 kg | 185 / 204 lb 83.9 / 92.5 kg |
| 250 lb 113.4 kg | 91 / 86 lb 41.3 / 39 kg | 132 / 124 lb 59.9 / 56.2 kg | 160 / 165 lb 72.6 / 74.8 kg | 190 / 210 lb 86.2 / 95.3 kg |
| 260 lb 117.9 kg | 94 / 89 lb 42.6 / 40.4 kg | 136 / 127 lb 61.7 / 57.6 kg | 164 / 169 lb 74.4 / 76.7 kg | 195 / 216 lb 88.5 / 98 kg |
| 270 lb 122.5 kg | 96 / 91 lb 43.5 / 41.3 kg | 139 / 130 lb 63 / 59 kg | 168 / 173 lb 76.2 / 78.5 kg | 200 / 221 lb 90.7 / 100.2 kg |
| 280 lb 127 kg | 98 / 93 lb 44.5 / 42.2 kg | 142 / 133 lb 64.4 / 60.3 kg | 172 / 177 lb 78 / 80.3 kg | 205 / 227 lb 93 / 103 kg |
| 290 lb 131.5 kg | 101 / 95 lb 45.8 / 43.1 kg | 146 / 137 lb 66.2 / 62.1 kg | 176 / 182 lb 79.8 / 82.6 kg | 209 / 232 lb 94.8 / 105.2 kg |
| 300 lb 136.1 kg | 103 / 98 lb 46.7 / 44.5 kg | 149 / 140 lb 67.6 / 63.5 kg | 180 / 186 lb 81.6 / 84.4 kg | 214 / 237 lb 97.1 / 107.5 kg |
Women’s Seated Barbell Overhead Press vs Smith Machine Overhead Shoulder Press Standards
How to read the table: The first number is Seated Barbell 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 | 24 / 25 lb 10.9 / 11.3 kg | 39 / 39 lb 17.7 / 17.7 kg | 50 / 55 lb 22.7 / 24.9 kg | 61 / 73 lb 27.7 / 33.1 kg |
| 110 lb 49.9 kg | 26 / 27 lb 11.8 / 12.2 kg | 41 / 41 lb 18.6 / 18.6 kg | 53 / 59 lb 24 / 26.8 kg | 65 / 78 lb 29.5 / 35.4 kg |
| 120 lb 54.4 kg | 28 / 28 lb 12.7 / 12.7 kg | 44 / 44 lb 20 / 20 kg | 56 / 62 lb 25.4 / 28.1 kg | 69 / 83 lb 31.3 / 37.6 kg |
| 130 lb 59 kg | 29 / 30 lb 13.2 / 13.6 kg | 46 / 46 lb 20.9 / 20.9 kg | 59 / 65 lb 26.8 / 29.5 kg | 73 / 87 lb 33.1 / 39.5 kg |
| 140 lb 63.5 kg | 31 / 32 lb 14.1 / 14.5 kg | 49 / 49 lb 22.2 / 22.2 kg | 62 / 69 lb 28.1 / 31.3 kg | 76 / 92 lb 34.5 / 41.7 kg |
| 150 lb 68 kg | 32 / 33 lb 14.5 / 15 kg | 51 / 51 lb 23.1 / 23.1 kg | 65 / 72 lb 29.5 / 32.7 kg | 80 / 96 lb 36.3 / 43.5 kg |
| 160 lb 72.6 kg | 33 / 34 lb 15 / 15.4 kg | 53 / 53 lb 24 / 24 kg | 68 / 75 lb 30.8 / 34 kg | 84 / 100 lb 38.1 / 45.4 kg |
| 170 lb 77.1 kg | 35 / 36 lb 15.9 / 16.3 kg | 55 / 55 lb 24.9 / 24.9 kg | 71 / 78 lb 32.2 / 35.4 kg | 87 / 104 lb 39.5 / 47.2 kg |
| 180 lb 81.6 kg | 36 / 37 lb 16.3 / 16.8 kg | 58 / 58 lb 26.3 / 26.3 kg | 73 / 81 lb 33.1 / 36.7 kg | 90 / 108 lb 40.8 / 49 kg |
| 190 lb 86.2 kg | 37 / 39 lb 16.8 / 17.7 kg | 60 / 60 lb 27.2 / 27.2 kg | 76 / 84 lb 34.5 / 38.1 kg | 94 / 112 lb 42.6 / 50.8 kg |
| 200 lb 90.7 kg | 39 / 40 lb 17.7 / 18.1 kg | 62 / 62 lb 28.1 / 28.1 kg | 79 / 87 lb 35.8 / 39.5 kg | 97 / 116 lb 44 / 52.6 kg |
| 210 lb 95.3 kg | 40 / 41 lb 18.1 / 18.6 kg | 64 / 64 lb 29 / 29 kg | 81 / 90 lb 36.7 / 40.8 kg | 100 / 120 lb 45.4 / 54.4 kg |
| 220 lb 99.8 kg | 41 / 43 lb 18.6 / 19.5 kg | 66 / 66 lb 29.9 / 29.9 kg | 84 / 93 lb 38.1 / 42.2 kg | 103 / 124 lb 46.7 / 56.2 kg |
| 230 lb 104.3 kg | 43 / 44 lb 19.5 / 20 kg | 68 / 68 lb 30.8 / 30.8 kg | 86 / 96 lb 39 / 43.5 kg | 106 / 128 lb 48.1 / 58.1 kg |
| 240 lb 108.9 kg | 44 / 45 lb 20 / 20.4 kg | 70 / 70 lb 31.8 / 31.8 kg | 89 / 98 lb 40.4 / 44.5 kg | 109 / 131 lb 49.4 / 59.4 kg |
How Your Seated Barbell 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
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 Seated Barbell Overhead Press vs Smith Machine Overhead 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 seated barbell overhead press strength level
The standards use the sex-specific thresholds from the individual Seated 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.
3. Find the smith machine overhead shoulder press strength level
For smith machine overhead 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.
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
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.
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 seated barbell 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 Seated Barbell 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 seated barbell 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 seated barbell overhead press and smith machine overhead shoulder press standards are within 3 lb at 120 lb, 130 lb, 140 lb, and 150 lb.
The higher target remains with Smith Machine Overhead Shoulder Press for Advanced and Elite throughout the table.
At Elite, the difference is 5.9 kg at 120 lb and 10.4 kg at 300 lb.
How to read the table: Every number is the smith machine overhead shoulder press standard minus the seated barbell overhead press standard. A plus sign means the smith machine overhead shoulder press standard is higher. A minus sign means the seated barbell overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −3 lb −1.4 kg | −5 lb −2.2 kg | +3 lb +1.3 kg | +13 lb +5.9 kg |
| 130 lb 59 kg | −3 lb −1.4 kg | −5 lb −2.3 kg | +3 lb +1.4 kg | +13 lb +5.9 kg |
| 140 lb 63.5 kg | −3 lb −1.3 kg | −6 lb −2.7 kg | +3 lb +1.4 kg | +14 lb +6.4 kg |
| 150 lb 68 kg | −3 lb −1.4 kg | −6 lb −2.7 kg | +3 lb +1.4 kg | +14 lb +6.4 kg |
| 160 lb 72.6 kg | −4 lb −1.8 kg | −6 lb −2.8 kg | +3 lb +1.3 kg | +15 lb +6.8 kg |
| 170 lb 77.1 kg | −4 lb −1.8 kg | −6 lb −2.8 kg | +4 lb +1.8 kg | +15 lb +6.8 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | +4 lb +1.8 kg | +17 lb +7.8 kg |
| 190 lb 86.2 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | +4 lb +1.8 kg | +17 lb +7.7 kg |
| 200 lb 90.7 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | +4 lb +1.8 kg | +18 lb +8.2 kg |
| 210 lb 95.3 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | +4 lb +1.8 kg | +18 lb +8.1 kg |
| 220 lb 99.8 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | +4 lb +1.8 kg | +19 lb +8.6 kg |
| 230 lb 104.3 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | +5 lb +2.3 kg | +20 lb +9.1 kg |
| 240 lb 108.9 kg | −5 lb −2.3 kg | −9 lb −4.1 kg | +5 lb +2.3 kg | +19 lb +8.6 kg |
| 250 lb 113.4 kg | −5 lb −2.3 kg | −8 lb −3.7 kg | +5 lb +2.2 kg | +20 lb +9.1 kg |
| 260 lb 117.9 kg | −5 lb −2.2 kg | −9 lb −4.1 kg | +5 lb +2.3 kg | +21 lb +9.5 kg |
| 270 lb 122.5 kg | −5 lb −2.2 kg | −9 lb −4 kg | +5 lb +2.3 kg | +21 lb +9.5 kg |
| 280 lb 127 kg | −5 lb −2.3 kg | −9 lb −4.1 kg | +5 lb +2.3 kg | +22 lb +10 kg |
| 290 lb 131.5 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | +6 lb +2.8 kg | +23 lb +10.4 kg |
| 300 lb 136.1 kg | −5 lb −2.2 kg | −9 lb −4.1 kg | +6 lb +2.8 kg | +23 lb +10.4 kg |
How Women’s Seated Barbell Overhead Press and Smith Machine Overhead Shoulder Press Standards Differ
What the women’s data shows:
The seated barbell overhead press and smith machine overhead 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.
The higher target remains with Smith Machine Overhead Shoulder Press for Advanced and Elite throughout the table.
At Elite, the difference is 5.4 kg at 100 lb and 10 kg at 240 lb.
How to read the table: Every number is the smith machine overhead shoulder press standard minus the seated barbell overhead press standard. A plus sign means the smith machine overhead shoulder press standard is higher. A minus sign means the seated barbell overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +1 lb +0.4 kg | 0 lb 0 kg | +5 lb +2.2 kg | +12 lb +5.4 kg |
| 110 lb 49.9 kg | +1 lb +0.4 kg | 0 lb 0 kg | +6 lb +2.8 kg | +13 lb +5.9 kg |
| 120 lb 54.4 kg | 0 lb 0 kg | 0 lb 0 kg | +6 lb +2.7 kg | +14 lb +6.3 kg |
| 130 lb 59 kg | +1 lb +0.4 kg | 0 lb 0 kg | +6 lb +2.7 kg | +14 lb +6.4 kg |
| 140 lb 63.5 kg | +1 lb +0.4 kg | 0 lb 0 kg | +7 lb +3.2 kg | +16 lb +7.2 kg |
| 150 lb 68 kg | +1 lb +0.5 kg | 0 lb 0 kg | +7 lb +3.2 kg | +16 lb +7.2 kg |
| 160 lb 72.6 kg | +1 lb +0.4 kg | 0 lb 0 kg | +7 lb +3.2 kg | +16 lb +7.3 kg |
| 170 lb 77.1 kg | +1 lb +0.4 kg | 0 lb 0 kg | +7 lb +3.2 kg | +17 lb +7.7 kg |
| 180 lb 81.6 kg | +1 lb +0.5 kg | 0 lb 0 kg | +8 lb +3.6 kg | +18 lb +8.2 kg |
| 190 lb 86.2 kg | +2 lb +0.9 kg | 0 lb 0 kg | +8 lb +3.6 kg | +18 lb +8.2 kg |
| 200 lb 90.7 kg | +1 lb +0.4 kg | 0 lb 0 kg | +8 lb +3.7 kg | +19 lb +8.6 kg |
| 210 lb 95.3 kg | +1 lb +0.5 kg | 0 lb 0 kg | +9 lb +4.1 kg | +20 lb +9 kg |
| 220 lb 99.8 kg | +2 lb +0.9 kg | 0 lb 0 kg | +9 lb +4.1 kg | +21 lb +9.5 kg |
| 230 lb 104.3 kg | +1 lb +0.5 kg | 0 lb 0 kg | +10 lb +4.5 kg | +22 lb +10 kg |
| 240 lb 108.9 kg | +1 lb +0.4 kg | 0 lb 0 kg | +9 lb +4.1 kg | +22 lb +10 kg |
Seated Barbell Overhead Press and Smith Machine Overhead Shoulder Press Exercises Used by This Calculator
The calculator expects repeatable seated barbell 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 Seated Barbell 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 Seated Barbell Overhead Press setup and load convention
Barbell starts at the upper chest/clavicle with lifter seated upright on a bench. Feet stay flat on the floor with torso supported and no excessive bench recline. Bar is pressed vertically overhead until elbows are fully extended at lockout. Each rep must reach full lockout directly over the shoulders. Bar is lowered under control back to the upper chest each rep. No leg drive or hip extension is allowed. Consistent bench angle and setup must be used across all tests. Raw barbell lifting only. Push press, any standing overhead press variation, Smith machine or machine shoulder press, partial lockout reps, excessive back arch that turns the lift into an incline press, and equipped lifting are excluded. Estimated 1RM is calculated from the entered load and 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 Seated Barbell 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
- Seated Barbell Overhead Press — View the individual Seated Barbell 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.
- Smith Machine 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.
- Arnold Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.