Bench vs Smith Machine Seated Shoulder Press Strength Standards
Compare your bench press and smith machine seated 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 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, the lifter must press the Smith bar overhead under control to a clear seated lockout. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Smith Machine Seated Shoulder Press Strength Standards
Use these tables to compare the estimated one-rep max required for the bench press and smith machine seated shoulder 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 Bench Press / Smith Machine Seated Shoulder Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Bench Press vs Smith Machine Seated Shoulder 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 Seated Shoulder Press | 62 lb28.1 kg | 90 lb40.8 kg | 123 lb55.8 kg | 157 lb71.2 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Smith Machine Seated Shoulder Press | 65 lb29.5 kg | 95 lb43.1 kg | 130 lb59 kg | 165 lb74.8 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 Seated Shoulder Press | 69 lb31.3 kg | 100 lb45.4 kg | 136 lb61.7 kg | 174 lb78.9 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Smith Machine Seated Shoulder Press | 72 lb32.7 kg | 104 lb47.2 kg | 143 lb64.9 kg | 182 lb82.6 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Smith Machine Seated Shoulder Press | 75 lb34 kg | 109 lb49.4 kg | 149 lb67.6 kg | 190 lb86.2 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 Seated Shoulder Press | 78 lb35.4 kg | 113 lb51.3 kg | 155 lb70.3 kg | 198 lb89.8 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 Seated Shoulder Press | 81 lb36.7 kg | 118 lb53.5 kg | 161 lb73 kg | 205 lb93 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Smith Machine Seated Shoulder Press | 84 lb38.1 kg | 122 lb55.3 kg | 167 lb75.7 kg | 213 lb96.6 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 Seated Shoulder Press | 87 lb39.5 kg | 126 lb57.2 kg | 173 lb78.5 kg | 220 lb99.8 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 Seated Shoulder Press | 90 lb40.8 kg | 130 lb59 kg | 179 lb81.2 kg | 228 lb103.4 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 Seated Shoulder Press | 93 lb42.2 kg | 135 lb61.2 kg | 184 lb83.5 kg | 235 lb106.6 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 Seated Shoulder Press | 95 lb43.1 kg | 139 lb63 kg | 190 lb86.2 kg | 242 lb109.8 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 Seated Shoulder Press | 98 lb44.5 kg | 143 lb64.9 kg | 195 lb88.5 kg | 249 lb112.9 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Smith Machine Seated Shoulder Press | 101 lb45.8 kg | 146 lb66.2 kg | 201 lb91.2 kg | 256 lb116.1 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 Seated Shoulder Press | 104 lb47.2 kg | 150 lb68 kg | 206 lb93.4 kg | 263 lb119.3 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 Seated Shoulder Press | 106 lb48.1 kg | 154 lb69.9 kg | 211 lb95.7 kg | 269 lb122 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Smith Machine Seated Shoulder Press | 109 lb49.4 kg | 158 lb71.7 kg | 216 lb98 kg | 276 lb125.2 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 Seated Shoulder Press | 111 lb50.3 kg | 162 lb73.5 kg | 221 lb100.2 kg | 282 lb127.9 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 Seated Shoulder Press | 114 lb51.7 kg | 165 lb74.8 kg | 226 lb102.5 kg | 289 lb131.1 kg |
Women’s Bench Press vs Smith Machine Seated Shoulder 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 Seated Shoulder Press | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 87 lb39.5 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 Seated Shoulder Press | 32 lb14.5 kg | 49 lb22.2 kg | 71 lb32.2 kg | 93 lb42.2 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 Seated Shoulder Press | 34 lb15.4 kg | 52 lb23.6 kg | 75 lb34 kg | 98 lb44.5 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Smith Machine Seated Shoulder Press | 35 lb15.9 kg | 55 lb24.9 kg | 79 lb35.8 kg | 104 lb47.2 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Smith Machine Seated Shoulder Press | 37 lb16.8 kg | 57 lb25.9 kg | 83 lb37.6 kg | 109 lb49.4 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Smith Machine Seated Shoulder Press | 39 lb17.7 kg | 60 lb27.2 kg | 87 lb39.5 kg | 114 lb51.7 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 Seated Shoulder Press | 41 lb18.6 kg | 63 lb28.6 kg | 91 lb41.3 kg | 119 lb54 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 Seated Shoulder Press | 42 lb19.1 kg | 65 lb29.5 kg | 95 lb43.1 kg | 124 lb56.2 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Smith Machine Seated Shoulder Press | 44 lb20 kg | 68 lb30.8 kg | 98 lb44.5 kg | 129 lb58.5 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 Seated Shoulder Press | 46 lb20.9 kg | 70 lb31.8 kg | 102 lb46.3 kg | 133 lb60.3 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Smith Machine Seated Shoulder Press | 47 lb21.3 kg | 73 lb33.1 kg | 105 lb47.6 kg | 138 lb62.6 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Smith Machine Seated Shoulder Press | 49 lb22.2 kg | 75 lb34 kg | 109 lb49.4 kg | 143 lb64.9 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Smith Machine Seated Shoulder Press | 50 lb22.7 kg | 77 lb34.9 kg | 112 lb50.8 kg | 147 lb66.7 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 Seated Shoulder Press | 52 lb23.6 kg | 80 lb36.3 kg | 116 lb52.6 kg | 152 lb68.9 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Smith Machine Seated Shoulder Press | 53 lb24 kg | 82 lb37.2 kg | 119 lb54 kg | 156 lb70.8 kg |
How Your Barbell Bench Press vs Smith Machine Seated Shoulder 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)
Set quality matters for this Barbell Bench Press vs Smith Machine Seated Shoulder 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 seated shoulder press strength level
For smith machine seated 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.
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
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports 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 seated 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Barbell Bench Press and Smith Machine Seated Shoulder Press Standards Differ
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 47.2 to 87.1 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Seated Shoulder Press standard minus the Bench Press standard: zero means equal, above zero means the Smith Machine Seated Shoulder 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 Seated Shoulder Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
26.3 → 47.1 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 Seated Shoulder Press standard minus the Bench Press standard: zero means equal, above zero means the Smith Machine Seated Shoulder 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 Seated Shoulder Press Exercises Used by This Calculator
For a useful comparison, perform a strict bench press and a strict smith machine seated shoulder press using the setup and load rules below. Use strict, repeatable Barbell Bench Press and Smith Machine Seated 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 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 Seated Shoulder Press setup and load convention
The lifter must control the implement before the first counted rep begins. Valid Smith Machine Seated Shoulder Press reps. The lifter must press the Smith bar overhead under control to a clear seated lockout, then lower to the same shoulder-level or upper-chest start range without bouncing or changing trunk position. A valid finish requires controlled elbow extension overhead with stable shoulders, no leg drive, no hip pop, no excessive layback, and no rack-contact assist. 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 Seated Shoulder 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 Seated Shoulder Press — View the individual Smith Machine Seated 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 Barbell Overhead 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.