Smith Machine Overhead Press vs Swiss Bar Overhead Press Strength Standards
Compare your smith machine overhead press and swiss bar 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: weight used 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, complete strict swiss bar overhead 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.
Smith Machine Overhead Press vs Swiss Bar Overhead Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the smith machine overhead press and swiss bar 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 Press / Swiss Bar Overhead Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Smith Machine Overhead Press vs Swiss Bar Overhead Press Standards
How to read the table: The first number is Smith Machine Overhead Press; the second is Swiss Bar 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 / 56 lb 26.8 / 25.4 kg | 84 / 81 lb 38.1 / 36.7 kg | 115 / 109 lb 52.2 / 49.4 kg | 146 / 137 lb 66.2 / 62.1 kg |
| 130 lb 59 kg | 62 / 59 lb 28.1 / 26.8 kg | 89 / 85 lb 40.4 / 38.6 kg | 121 / 115 lb 54.9 / 52.2 kg | 154 / 144 lb 69.9 / 65.3 kg |
| 140 lb 63.5 kg | 65 / 62 lb 29.5 / 28.1 kg | 93 / 90 lb 42.2 / 40.8 kg | 127 / 121 lb 57.6 / 54.9 kg | 162 / 152 lb 73.5 / 68.9 kg |
| 150 lb 68 kg | 68 / 65 lb 30.8 / 29.5 kg | 97 / 94 lb 44 / 42.6 kg | 133 / 126 lb 60.3 / 57.2 kg | 169 / 159 lb 76.7 / 72.1 kg |
| 160 lb 72.6 kg | 71 / 68 lb 32.2 / 30.8 kg | 102 / 98 lb 46.3 / 44.5 kg | 139 / 132 lb 63 / 59.9 kg | 177 / 166 lb 80.3 / 75.3 kg |
| 170 lb 77.1 kg | 74 / 71 lb 33.6 / 32.2 kg | 106 / 102 lb 48.1 / 46.3 kg | 145 / 137 lb 65.8 / 62.1 kg | 184 / 173 lb 83.5 / 78.5 kg |
| 180 lb 81.6 kg | 77 / 73 lb 34.9 / 33.1 kg | 110 / 106 lb 49.9 / 48.1 kg | 150 / 143 lb 68 / 64.9 kg | 191 / 179 lb 86.6 / 81.2 kg |
| 190 lb 86.2 kg | 80 / 76 lb 36.3 / 34.5 kg | 114 / 110 lb 51.7 / 49.9 kg | 156 / 148 lb 70.8 / 67.1 kg | 198 / 186 lb 89.8 / 84.4 kg |
| 200 lb 90.7 kg | 83 / 79 lb 37.6 / 35.8 kg | 118 / 114 lb 53.5 / 51.7 kg | 161 / 153 lb 73 / 69.4 kg | 205 / 192 lb 93 / 87.1 kg |
| 210 lb 95.3 kg | 86 / 81 lb 39 / 36.7 kg | 122 / 118 lb 55.3 / 53.5 kg | 167 / 158 lb 75.7 / 71.7 kg | 212 / 199 lb 96.2 / 90.3 kg |
| 220 lb 99.8 kg | 88 / 84 lb 39.9 / 38.1 kg | 126 / 121 lb 57.2 / 54.9 kg | 172 / 163 lb 78 / 73.9 kg | 218 / 205 lb 98.9 / 93 kg |
| 230 lb 104.3 kg | 91 / 86 lb 41.3 / 39 kg | 129 / 125 lb 58.5 / 56.7 kg | 177 / 168 lb 80.3 / 76.2 kg | 225 / 211 lb 102.1 / 95.7 kg |
| 240 lb 108.9 kg | 93 / 89 lb 42.2 / 40.4 kg | 133 / 129 lb 60.3 / 58.5 kg | 182 / 173 lb 82.6 / 78.5 kg | 231 / 217 lb 104.8 / 98.4 kg |
| 250 lb 113.4 kg | 96 / 91 lb 43.5 / 41.3 kg | 137 / 132 lb 62.1 / 59.9 kg | 187 / 178 lb 84.8 / 80.7 kg | 238 / 223 lb 108 / 101.2 kg |
| 260 lb 117.9 kg | 99 / 94 lb 44.9 / 42.6 kg | 141 / 136 lb 64 / 61.7 kg | 192 / 182 lb 87.1 / 82.6 kg | 244 / 229 lb 110.7 / 103.9 kg |
| 270 lb 122.5 kg | 101 / 96 lb 45.8 / 43.5 kg | 144 / 139 lb 65.3 / 63 kg | 197 / 187 lb 89.4 / 84.8 kg | 250 / 235 lb 113.4 / 106.6 kg |
| 280 lb 127 kg | 104 / 98 lb 47.2 / 44.5 kg | 148 / 142 lb 67.1 / 64.4 kg | 202 / 192 lb 91.6 / 87.1 kg | 256 / 241 lb 116.1 / 109.3 kg |
| 290 lb 131.5 kg | 106 / 101 lb 48.1 / 45.8 kg | 151 / 146 lb 68.5 / 66.2 kg | 207 / 196 lb 93.9 / 88.9 kg | 262 / 247 lb 118.8 / 112 kg |
| 300 lb 136.1 kg | 108 / 103 lb 49 / 46.7 kg | 155 / 149 lb 70.3 / 67.6 kg | 212 / 201 lb 96.2 / 91.2 kg | 268 / 252 lb 121.6 / 114.3 kg |
Women’s Smith Machine Overhead Press vs Swiss Bar Overhead Press Standards
How to read the table: The first number is Smith Machine Overhead Press; the second is Swiss Bar 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 / 30 lb 13.2 / 13.6 kg | 43 / 43 lb 19.5 / 19.5 kg | 62 / 60 lb 28.1 / 27.2 kg | 80 / 78 lb 36.3 / 35.4 kg |
| 110 lb 49.9 kg | 31 / 32 lb 14.1 / 14.5 kg | 46 / 46 lb 20.9 / 20.9 kg | 66 / 63 lb 29.9 / 28.6 kg | 85 / 83 lb 38.6 / 37.6 kg |
| 120 lb 54.4 kg | 33 / 34 lb 15 / 15.4 kg | 49 / 49 lb 22.2 / 22.2 kg | 70 / 67 lb 31.8 / 30.4 kg | 90 / 88 lb 40.8 / 39.9 kg |
| 130 lb 59 kg | 35 / 35 lb 15.9 / 15.9 kg | 52 / 52 lb 23.6 / 23.6 kg | 74 / 71 lb 33.6 / 32.2 kg | 95 / 93 lb 43.1 / 42.2 kg |
| 140 lb 63.5 kg | 36 / 37 lb 16.3 / 16.8 kg | 54 / 54 lb 24.5 / 24.5 kg | 77 / 74 lb 34.9 / 33.6 kg | 100 / 97 lb 45.4 / 44 kg |
| 150 lb 68 kg | 38 / 39 lb 17.2 / 17.7 kg | 57 / 57 lb 25.9 / 25.9 kg | 81 / 78 lb 36.7 / 35.4 kg | 105 / 102 lb 47.6 / 46.3 kg |
| 160 lb 72.6 kg | 40 / 41 lb 18.1 / 18.6 kg | 60 / 60 lb 27.2 / 27.2 kg | 85 / 81 lb 38.6 / 36.7 kg | 110 / 106 lb 49.9 / 48.1 kg |
| 170 lb 77.1 kg | 41 / 42 lb 18.6 / 19.1 kg | 62 / 62 lb 28.1 / 28.1 kg | 88 / 85 lb 39.9 / 38.6 kg | 114 / 111 lb 51.7 / 50.3 kg |
| 180 lb 81.6 kg | 43 / 44 lb 19.5 / 20 kg | 64 / 64 lb 29 / 29 kg | 91 / 88 lb 41.3 / 39.9 kg | 119 / 115 lb 54 / 52.2 kg |
| 190 lb 86.2 kg | 44 / 46 lb 20 / 20.9 kg | 67 / 67 lb 30.4 / 30.4 kg | 95 / 91 lb 43.1 / 41.3 kg | 123 / 119 lb 55.8 / 54 kg |
| 200 lb 90.7 kg | 46 / 47 lb 20.9 / 21.3 kg | 69 / 69 lb 31.3 / 31.3 kg | 98 / 94 lb 44.5 / 42.6 kg | 127 / 124 lb 57.6 / 56.2 kg |
| 210 lb 95.3 kg | 48 / 49 lb 21.8 / 22.2 kg | 71 / 71 lb 32.2 / 32.2 kg | 101 / 98 lb 45.8 / 44.5 kg | 131 / 128 lb 59.4 / 58.1 kg |
| 220 lb 99.8 kg | 49 / 50 lb 22.2 / 22.7 kg | 74 / 74 lb 33.6 / 33.6 kg | 105 / 101 lb 47.6 / 45.8 kg | 136 / 132 lb 61.7 / 59.9 kg |
| 230 lb 104.3 kg | 51 / 52 lb 23.1 / 23.6 kg | 76 / 76 lb 34.5 / 34.5 kg | 108 / 104 lb 49 / 47.2 kg | 140 / 136 lb 63.5 / 61.7 kg |
| 240 lb 108.9 kg | 52 / 53 lb 23.6 / 24 kg | 78 / 78 lb 35.4 / 35.4 kg | 111 / 107 lb 50.3 / 48.5 kg | 144 / 140 lb 65.3 / 63.5 kg |
How Your Smith Machine Overhead Press vs Swiss Bar Overhead 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)
For the most useful Smith Machine Overhead Press vs Swiss Bar 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 press strength level
For smith machine 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.
3. Find the swiss bar overhead press strength level
The swiss bar 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
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.
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 press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the swiss bar 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 Smith Machine Overhead Press and Swiss Bar 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 swiss bar 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 smith machine overhead press and swiss bar overhead press standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, and 170 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 4.1 to 7.3 kg.
How to read the table: Every number is the swiss bar overhead press standard minus the smith machine overhead press standard. A plus sign means the swiss bar 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 | −3 lb −1.4 kg | −3 lb −1.4 kg | −6 lb −2.8 kg | −9 lb −4.1 kg |
| 130 lb 59 kg | −3 lb −1.3 kg | −4 lb −1.8 kg | −6 lb −2.7 kg | −10 lb −4.6 kg |
| 140 lb 63.5 kg | −3 lb −1.4 kg | −3 lb −1.4 kg | −6 lb −2.7 kg | −10 lb −4.6 kg |
| 150 lb 68 kg | −3 lb −1.3 kg | −3 lb −1.4 kg | −7 lb −3.1 kg | −10 lb −4.6 kg |
| 160 lb 72.6 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −7 lb −3.1 kg | −11 lb −5 kg |
| 170 lb 77.1 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −8 lb −3.7 kg | −11 lb −5 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −7 lb −3.1 kg | −12 lb −5.4 kg |
| 190 lb 86.2 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −8 lb −3.7 kg | −12 lb −5.4 kg |
| 200 lb 90.7 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −13 lb −5.9 kg |
| 210 lb 95.3 kg | −5 lb −2.3 kg | −4 lb −1.8 kg | −9 lb −4 kg | −13 lb −5.9 kg |
| 220 lb 99.8 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −9 lb −4.1 kg | −13 lb −5.9 kg |
| 230 lb 104.3 kg | −5 lb −2.3 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −14 lb −6.4 kg |
| 240 lb 108.9 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −14 lb −6.4 kg |
| 250 lb 113.4 kg | −5 lb −2.2 kg | −5 lb −2.2 kg | −9 lb −4.1 kg | −15 lb −6.8 kg |
| 260 lb 117.9 kg | −5 lb −2.3 kg | −5 lb −2.3 kg | −10 lb −4.5 kg | −15 lb −6.8 kg |
| 270 lb 122.5 kg | −5 lb −2.3 kg | −5 lb −2.3 kg | −10 lb −4.6 kg | −15 lb −6.8 kg |
| 280 lb 127 kg | −6 lb −2.7 kg | −6 lb −2.7 kg | −10 lb −4.5 kg | −15 lb −6.8 kg |
| 290 lb 131.5 kg | −5 lb −2.3 kg | −5 lb −2.3 kg | −11 lb −5 kg | −15 lb −6.8 kg |
| 300 lb 136.1 kg | −5 lb −2.3 kg | −6 lb −2.7 kg | −11 lb −5 kg | −16 lb −7.3 kg |
How Women’s Smith Machine Overhead Press and Swiss Bar Overhead Press Standards Differ
What the women’s data shows:
The smith machine overhead press and swiss bar overhead 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.
Across all listed bodyweights, Advanced and Elite keep the same higher-target direction.
0.9 → 1.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the swiss bar overhead press standard minus the smith machine overhead press standard. A plus sign means the swiss bar 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 | +1 lb +0.4 kg | 0 lb 0 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 110 lb 49.9 kg | +1 lb +0.4 kg | 0 lb 0 kg | −3 lb −1.3 kg | −2 lb −1 kg |
| 120 lb 54.4 kg | +1 lb +0.4 kg | 0 lb 0 kg | −3 lb −1.4 kg | −2 lb −0.9 kg |
| 130 lb 59 kg | 0 lb 0 kg | 0 lb 0 kg | −3 lb −1.4 kg | −2 lb −0.9 kg |
| 140 lb 63.5 kg | +1 lb +0.5 kg | 0 lb 0 kg | −3 lb −1.3 kg | −3 lb −1.4 kg |
| 150 lb 68 kg | +1 lb +0.5 kg | 0 lb 0 kg | −3 lb −1.3 kg | −3 lb −1.3 kg |
| 160 lb 72.6 kg | +1 lb +0.5 kg | 0 lb 0 kg | −4 lb −1.9 kg | −4 lb −1.8 kg |
| 170 lb 77.1 kg | +1 lb +0.5 kg | 0 lb 0 kg | −3 lb −1.3 kg | −3 lb −1.4 kg |
| 180 lb 81.6 kg | +1 lb +0.5 kg | 0 lb 0 kg | −3 lb −1.4 kg | −4 lb −1.8 kg |
| 190 lb 86.2 kg | +2 lb +0.9 kg | 0 lb 0 kg | −4 lb −1.8 kg | −4 lb −1.8 kg |
| 200 lb 90.7 kg | +1 lb +0.4 kg | 0 lb 0 kg | −4 lb −1.9 kg | −3 lb −1.4 kg |
| 210 lb 95.3 kg | +1 lb +0.4 kg | 0 lb 0 kg | −3 lb −1.3 kg | −3 lb −1.3 kg |
| 220 lb 99.8 kg | +1 lb +0.5 kg | 0 lb 0 kg | −4 lb −1.8 kg | −4 lb −1.8 kg |
| 230 lb 104.3 kg | +1 lb +0.5 kg | 0 lb 0 kg | −4 lb −1.8 kg | −4 lb −1.8 kg |
| 240 lb 108.9 kg | +1 lb +0.4 kg | 0 lb 0 kg | −4 lb −1.8 kg | −4 lb −1.8 kg |
Smith Machine Overhead Press and Swiss Bar Overhead Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the smith machine overhead press and swiss bar overhead press setup consistent with their individual rules. Use strict, repeatable Smith Machine Overhead Press and Swiss Bar 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 Swiss Bar Overhead Press setup and load convention
Use the total Swiss bar load pressed overhead. Enter only strict Swiss bar overhead press reps. Count reps that press the Swiss bar from the shoulders to a controlled overhead lockout with the selected neutral or angled handles and no dip, push press, jerk, or shortened finish. Keep setup, range, and finish quality consistent across the entered set. Do not count substituted exercises or assisted reps.
Enter one recent Smith Machine Overhead Press result and one recent Swiss Bar 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
- Smith Machine Overhead Press — View the individual Smith Machine Overhead Press standards and next strength-level target.
- Swiss Bar Overhead Press — View the individual Swiss Bar 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.
- Machine Shoulder 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.