Bench vs Smith Machine Overhead Press Strength Standards
Compare your bench press and smith machine 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: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. For the second 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. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Smith Machine Overhead Press Strength Standards
These bodyweight tables place the bench press and smith machine overhead 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 Bench Press / Smith Machine Overhead Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Bench Press vs Smith Machine Overhead Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg |
| Smith Machine Overhead Press | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg | 146 lb66.2 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Smith Machine Overhead Press | 62 lb28.1 kg | 89 lb40.4 kg | 121 lb54.9 kg | 154 lb69.9 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Smith Machine Overhead Press | 65 lb29.5 kg | 93 lb42.2 kg | 127 lb57.6 kg | 162 lb73.5 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Smith Machine Overhead Press | 68 lb30.8 kg | 97 lb44 kg | 133 lb60.3 kg | 169 lb76.7 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Smith Machine Overhead Press | 71 lb32.2 kg | 102 lb46.3 kg | 139 lb63 kg | 177 lb80.3 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Smith Machine Overhead Press | 74 lb33.6 kg | 106 lb48.1 kg | 145 lb65.8 kg | 184 lb83.5 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Smith Machine Overhead Press | 77 lb34.9 kg | 110 lb49.9 kg | 150 lb68 kg | 191 lb86.6 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Smith Machine Overhead Press | 80 lb36.3 kg | 114 lb51.7 kg | 156 lb70.8 kg | 198 lb89.8 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Smith Machine Overhead Press | 83 lb37.6 kg | 118 lb53.5 kg | 161 lb73 kg | 205 lb93 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Smith Machine Overhead Press | 86 lb39 kg | 122 lb55.3 kg | 167 lb75.7 kg | 212 lb96.2 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Smith Machine Overhead Press | 88 lb39.9 kg | 126 lb57.2 kg | 172 lb78 kg | 218 lb98.9 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Smith Machine Overhead Press | 91 lb41.3 kg | 129 lb58.5 kg | 177 lb80.3 kg | 225 lb102.1 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Smith Machine Overhead Press | 93 lb42.2 kg | 133 lb60.3 kg | 182 lb82.6 kg | 231 lb104.8 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Smith Machine Overhead Press | 96 lb43.5 kg | 137 lb62.1 kg | 187 lb84.8 kg | 238 lb108 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Smith Machine Overhead Press | 99 lb44.9 kg | 141 lb64 kg | 192 lb87.1 kg | 244 lb110.7 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Smith Machine Overhead Press | 101 lb45.8 kg | 144 lb65.3 kg | 197 lb89.4 kg | 250 lb113.4 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Smith Machine Overhead Press | 104 lb47.2 kg | 148 lb67.1 kg | 202 lb91.6 kg | 256 lb116.1 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Smith Machine Overhead Press | 106 lb48.1 kg | 151 lb68.5 kg | 207 lb93.9 kg | 262 lb118.8 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Smith Machine Overhead Press | 108 lb49 kg | 155 lb70.3 kg | 212 lb96.2 kg | 268 lb121.6 kg |
Women’s Bench Press vs Smith Machine Overhead Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg |
| Smith Machine Overhead Press | 29 lb13.2 kg | 43 lb19.5 kg | 62 lb28.1 kg | 80 lb36.3 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Smith Machine Overhead Press | 31 lb14.1 kg | 46 lb20.9 kg | 66 lb29.9 kg | 85 lb38.6 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Smith Machine Overhead Press | 33 lb15 kg | 49 lb22.2 kg | 70 lb31.8 kg | 90 lb40.8 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Smith Machine Overhead Press | 35 lb15.9 kg | 52 lb23.6 kg | 74 lb33.6 kg | 95 lb43.1 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Smith Machine Overhead Press | 36 lb16.3 kg | 54 lb24.5 kg | 77 lb34.9 kg | 100 lb45.4 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Smith Machine Overhead Press | 38 lb17.2 kg | 57 lb25.9 kg | 81 lb36.7 kg | 105 lb47.6 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Smith Machine Overhead Press | 40 lb18.1 kg | 60 lb27.2 kg | 85 lb38.6 kg | 110 lb49.9 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Smith Machine Overhead Press | 41 lb18.6 kg | 62 lb28.1 kg | 88 lb39.9 kg | 114 lb51.7 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Smith Machine Overhead Press | 43 lb19.5 kg | 64 lb29 kg | 91 lb41.3 kg | 119 lb54 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Smith Machine Overhead Press | 44 lb20 kg | 67 lb30.4 kg | 95 lb43.1 kg | 123 lb55.8 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Smith Machine Overhead Press | 46 lb20.9 kg | 69 lb31.3 kg | 98 lb44.5 kg | 127 lb57.6 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Smith Machine Overhead Press | 48 lb21.8 kg | 71 lb32.2 kg | 101 lb45.8 kg | 131 lb59.4 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Smith Machine Overhead Press | 49 lb22.2 kg | 74 lb33.6 kg | 105 lb47.6 kg | 136 lb61.7 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Smith Machine Overhead Press | 51 lb23.1 kg | 76 lb34.5 kg | 108 lb49 kg | 140 lb63.5 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Smith Machine Overhead Press | 52 lb23.6 kg | 78 lb35.4 kg | 111 lb50.3 kg | 144 lb65.3 kg |
How Your Barbell Bench Press vs Smith Machine 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
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Barbell Bench Press vs Smith Machine 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 bench press strength level
For bench 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.
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 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the smith machine 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Barbell Bench Press and Smith Machine Overhead Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 52.2 kg at 120 lb and 96.6 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Overhead Press standard minus the Bench Press standard: zero means equal, above zero means the Smith Machine Overhead Press standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Bench Press and Smith Machine Overhead Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
29.5 → 52.6 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Overhead Press standard minus the Bench Press standard: zero means equal, above zero means the Smith Machine Overhead Press standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Bench Press and Smith Machine Overhead Press Exercises Used by This Calculator
Valid results depend on using the specified bench press and smith machine overhead press technique and load convention. Use strict, repeatable Barbell Bench Press and Smith Machine 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 a paused competition-style barbell bench press
Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.
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.
Enter one recent Barbell Bench Press result and one recent Smith Machine Overhead Press result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Smith Machine Overhead Press — View the individual Smith Machine 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.
- Barbell Behind The Neck Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Behind The Neck Push Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Hang Clean and Jerk — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.