Dumbbell Bench Press vs Smith Machine Behind-The-Neck Press Strength Standards
Compare your dumbbell bench press and smith machine behind-the-neck press against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight per dumbbell and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, each rep finishes with full lockout at the top. For the second exercise, the lifter must press from the behind-the-neck start range to overhead lockout, then lower under control to the same behind-the-neck range without neck contact bounce, shoulder dumping. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Bench Press vs Smith Machine Behind-the-Neck Press Strength Standards
The paired standards below show what the dumbbell bench press and smith machine behind-the-neck 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 Dumbbell Bench Press / Smith Machine Behind-the-Neck Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Bench Press vs Smith Machine Behind-the-Neck 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 | Dumbbell Bench Press | 49 lb22.2 kg | 77 lb34.9 kg | 119 lb54 kg | 154 lb69.9 kg |
| Smith Machine Behind-the-Neck Press | 48 lb21.8 kg | 70 lb31.8 kg | 98 lb44.5 kg | 126 lb57.2 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 52 lb23.6 kg | 82 lb37.2 kg | 126 lb57.2 kg | 162 lb73.5 kg |
| Smith Machine Behind-the-Neck Press | 50 lb22.7 kg | 74 lb33.6 kg | 103 lb46.7 kg | 133 lb60.3 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 55 lb24.9 kg | 86 lb39 kg | 132 lb59.9 kg | 171 lb77.6 kg |
| Smith Machine Behind-the-Neck Press | 53 lb24 kg | 78 lb35.4 kg | 109 lb49.4 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 57 lb25.9 kg | 90 lb40.8 kg | 138 lb62.6 kg | 179 lb81.2 kg |
| Smith Machine Behind-the-Neck Press | 56 lb25.4 kg | 81 lb36.7 kg | 114 lb51.7 kg | 146 lb66.2 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 60 lb27.2 kg | 94 lb42.6 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Smith Machine Behind-the-Neck Press | 58 lb26.3 kg | 85 lb38.6 kg | 119 lb54 kg | 152 lb68.9 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 62 lb28.1 kg | 97 lb44 kg | 150 lb68 kg | 194 lb88 kg |
| Smith Machine Behind-the-Neck Press | 60 lb27.2 kg | 88 lb39.9 kg | 123 lb55.8 kg | 159 lb72.1 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 65 lb29.5 kg | 101 lb45.8 kg | 156 lb70.8 kg | 202 lb91.6 kg |
| Smith Machine Behind-the-Neck Press | 63 lb28.6 kg | 92 lb41.7 kg | 128 lb58.1 kg | 165 lb74.8 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 162 lb73.5 kg | 209 lb94.8 kg |
| Smith Machine Behind-the-Neck Press | 65 lb29.5 kg | 95 lb43.1 kg | 133 lb60.3 kg | 171 lb77.6 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 69 lb31.3 kg | 109 lb49.4 kg | 168 lb76.2 kg | 216 lb98 kg |
| Smith Machine Behind-the-Neck Press | 67 lb30.4 kg | 98 lb44.5 kg | 138 lb62.6 kg | 177 lb80.3 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 72 lb32.7 kg | 112 lb50.8 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Smith Machine Behind-the-Neck Press | 69 lb31.3 kg | 102 lb46.3 kg | 142 lb64.4 kg | 183 lb83 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 74 lb33.6 kg | 116 lb52.6 kg | 179 lb81.2 kg | 230 lb104.3 kg |
| Smith Machine Behind-the-Neck Press | 72 lb32.7 kg | 105 lb47.6 kg | 147 lb66.7 kg | 189 lb85.7 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 76 lb34.5 kg | 119 lb54 kg | 184 lb83.5 kg | 237 lb107.5 kg |
| Smith Machine Behind-the-Neck Press | 74 lb33.6 kg | 108 lb49 kg | 151 lb68.5 kg | 194 lb88 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 78 lb35.4 kg | 123 lb55.8 kg | 189 lb85.7 kg | 244 lb110.7 kg |
| Smith Machine Behind-the-Neck Press | 76 lb34.5 kg | 111 lb50.3 kg | 155 lb70.3 kg | 200 lb90.7 kg | |
| 250 lb113.4 kg | Dumbbell Bench Press | 80 lb36.3 kg | 126 lb57.2 kg | 195 lb88.5 kg | 251 lb113.9 kg |
| Smith Machine Behind-the-Neck Press | 78 lb35.4 kg | 114 lb51.7 kg | 160 lb72.6 kg | 205 lb93 kg | |
| 260 lb117.9 kg | Dumbbell Bench Press | 83 lb37.6 kg | 129 lb58.5 kg | 200 lb90.7 kg | 258 lb117 kg |
| Smith Machine Behind-the-Neck Press | 80 lb36.3 kg | 117 lb53.1 kg | 164 lb74.4 kg | 211 lb95.7 kg | |
| 270 lb122.5 kg | Dumbbell Bench Press | 85 lb38.6 kg | 133 lb60.3 kg | 205 lb93 kg | 264 lb119.7 kg |
| Smith Machine Behind-the-Neck Press | 82 lb37.2 kg | 120 lb54.4 kg | 168 lb76.2 kg | 216 lb98 kg | |
| 280 lb127 kg | Dumbbell Bench Press | 87 lb39.5 kg | 136 lb61.7 kg | 210 lb95.3 kg | 271 lb122.9 kg |
| Smith Machine Behind-the-Neck Press | 84 lb38.1 kg | 123 lb55.8 kg | 172 lb78 kg | 221 lb100.2 kg | |
| 290 lb131.5 kg | Dumbbell Bench Press | 89 lb40.4 kg | 139 lb63 kg | 215 lb97.5 kg | 277 lb125.6 kg |
| Smith Machine Behind-the-Neck Press | 86 lb39 kg | 126 lb57.2 kg | 176 lb79.8 kg | 227 lb103 kg | |
| 300 lb136.1 kg | Dumbbell Bench Press | 91 lb41.3 kg | 142 lb64.4 kg | 220 lb99.8 kg | 283 lb128.4 kg |
| Smith Machine Behind-the-Neck Press | 88 lb39.9 kg | 129 lb58.5 kg | 180 lb81.6 kg | 232 lb105.2 kg |
Women’s Dumbbell Bench Press vs Smith Machine Behind-the-Neck 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 | Dumbbell Bench Press | 18 lb8.2 kg | 34 lb15.4 kg | 57 lb25.9 kg | 80 lb36.3 kg |
| Smith Machine Behind-the-Neck Press | 23 lb10.4 kg | 36 lb16.3 kg | 52 lb23.6 kg | 69 lb31.3 kg | |
| 110 lb49.9 kg | Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 61 lb27.7 kg | 85 lb38.6 kg |
| Smith Machine Behind-the-Neck Press | 24 lb10.9 kg | 38 lb17.2 kg | 55 lb24.9 kg | 73 lb33.1 kg | |
| 120 lb54.4 kg | Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 90 lb40.8 kg |
| Smith Machine Behind-the-Neck Press | 26 lb11.8 kg | 41 lb18.6 kg | 59 lb26.8 kg | 78 lb35.4 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 21 lb9.5 kg | 41 lb18.6 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Smith Machine Behind-the-Neck Press | 27 lb12.2 kg | 43 lb19.5 kg | 62 lb28.1 kg | 82 lb37.2 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 72 lb32.7 kg | 100 lb45.4 kg |
| Smith Machine Behind-the-Neck Press | 29 lb13.2 kg | 45 lb20.4 kg | 65 lb29.5 kg | 86 lb39 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 75 lb34 kg | 105 lb47.6 kg |
| Smith Machine Behind-the-Neck Press | 30 lb13.6 kg | 47 lb21.3 kg | 68 lb30.8 kg | 90 lb40.8 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 24 lb10.9 kg | 47 lb21.3 kg | 78 lb35.4 kg | 110 lb49.9 kg |
| Smith Machine Behind-the-Neck Press | 31 lb14.1 kg | 49 lb22.2 kg | 71 lb32.2 kg | 94 lb42.6 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 25 lb11.3 kg | 49 lb22.2 kg | 82 lb37.2 kg | 114 lb51.7 kg |
| Smith Machine Behind-the-Neck Press | 33 lb15 kg | 51 lb23.1 kg | 74 lb33.6 kg | 98 lb44.5 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 26 lb11.8 kg | 51 lb23.1 kg | 85 lb38.6 kg | 119 lb54 kg |
| Smith Machine Behind-the-Neck Press | 34 lb15.4 kg | 53 lb24 kg | 77 lb34.9 kg | 102 lb46.3 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 27 lb12.2 kg | 53 lb24 kg | 88 lb39.9 kg | 123 lb55.8 kg |
| Smith Machine Behind-the-Neck Press | 35 lb15.9 kg | 55 lb24.9 kg | 80 lb36.3 kg | 105 lb47.6 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 28 lb12.7 kg | 55 lb24.9 kg | 91 lb41.3 kg | 127 lb57.6 kg |
| Smith Machine Behind-the-Neck Press | 36 lb16.3 kg | 57 lb25.9 kg | 82 lb37.2 kg | 109 lb49.4 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 29 lb13.2 kg | 56 lb25.4 kg | 94 lb42.6 kg | 131 lb59.4 kg |
| Smith Machine Behind-the-Neck Press | 38 lb17.2 kg | 59 lb26.8 kg | 85 lb38.6 kg | 113 lb51.3 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 30 lb13.6 kg | 58 lb26.3 kg | 97 lb44 kg | 136 lb61.7 kg |
| Smith Machine Behind-the-Neck Press | 39 lb17.7 kg | 61 lb27.7 kg | 88 lb39.9 kg | 116 lb52.6 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 31 lb14.1 kg | 60 lb27.2 kg | 100 lb45.4 kg | 140 lb63.5 kg |
| Smith Machine Behind-the-Neck Press | 40 lb18.1 kg | 62 lb28.1 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 31 lb14.1 kg | 62 lb28.1 kg | 103 lb46.7 kg | 144 lb65.3 kg |
| Smith Machine Behind-the-Neck Press | 41 lb18.6 kg | 64 lb29 kg | 93 lb42.2 kg | 123 lb55.8 kg |
How Your Dumbbell Bench Press vs Smith Machine Behind-the-Neck 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
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 Dumbbell Bench Press and Smith Machine Behind-the-Neck 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 dumbbell bench press strength level
For dumbbell 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 behind-the-neck press strength level
The standards use the sex-specific thresholds from the individual Smith Machine Behind-the-Neck 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.
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 dumbbell bench press | Use bilateral estimated max from one-dumbbell input and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the smith machine behind-the-neck 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 Dumbbell Bench Press and Smith Machine Behind-the-Neck Press Standards Differ
What the men’s data shows:
The dumbbell bench press and smith machine behind-the-neck press standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 12.7 to 23.2 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Behind-the-Neck Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Smith Machine Behind-the-Neck Press standard is higher, and below zero means the Dumbbell 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 Dumbbell Bench Press and Smith Machine Behind-the-Neck Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice and Intermediate keep the same higher-target direction.
5 → 9.5 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 Behind-the-Neck Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Smith Machine Behind-the-Neck Press standard is higher, and below zero means the Dumbbell 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.
Dumbbell Bench Press and Smith Machine Behind-the-Neck Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the dumbbell bench press and smith machine behind-the-neck press setup consistent with their individual rules. Use strict, repeatable Dumbbell Bench Press and Smith Machine Behind-the-Neck 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 Dumbbell Bench Press setup and load convention
Weight entered is weight per dumbbell. Dumbbells are lowered under control to chest level on a flat bench. Both dumbbells move together on each rep. Each rep finishes with full lockout at the top. Raw lifting only. Allowed equipment: matched dumbbells, flat bench, optional rack, optional belt, optional wrist wraps. Disallowed variations: incline dumbbell press, decline dumbbell press, single-arm dumbbell press, machine press, Smith machine, floor press, partial reps, and assisted reps. Estimated 1RM is calculated from bilateral load (weight per dumbbell × 2) and entered reps.
Use the Smith Machine Behind-the-Neck Press setup and load convention
The lifter must control the implement before the first counted rep begins. Valid Smith Machine Behind-the-Neck Press reps. The lifter must press from the behind-the-neck start range to overhead lockout, then lower under control to the same behind-the-neck range without neck contact bounce, shoulder dumping, or path change. A valid finish requires controlled overhead elbow extension with stable shoulders and no dip-drive, no rebound, no excessive spinal extension, and no rack-contact assist. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Dumbbell Bench Press result and one recent Smith Machine Behind-the-Neck Press result
First lift: weight per dumbbell and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Smith Machine Behind-the-Neck Press — View the individual Smith Machine Behind-the-Neck Press standards and next strength-level target.
- Bench Press 1 Rep Max Calculator — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- 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.