Dumbbell Bench Press vs Smith Machine JM Press Strength Standards
Compare your dumbbell bench press and smith machine jm 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: 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, lower to the specified JM-press line and press back with a triceps-dominant path without close-grip bench drift, skull-crusher drift, bounce, or spotter help. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Bench Press vs Smith Machine JM Press Strength Standards
The paired standards below show what the dumbbell bench press and smith machine jm 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 JM Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Bench Press vs Smith Machine JM 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 JM Press | 42 lb19.1 kg | 62 lb28.1 kg | 84 lb38.1 kg | 109 lb49.4 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 JM Press | 44 lb20 kg | 65 lb29.5 kg | 89 lb40.4 kg | 115 lb52.2 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 JM Press | 47 lb21.3 kg | 69 lb31.3 kg | 93 lb42.2 kg | 121 lb54.9 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 JM Press | 49 lb22.2 kg | 72 lb32.7 kg | 97 lb44 kg | 126 lb57.2 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 JM Press | 51 lb23.1 kg | 75 lb34 kg | 102 lb46.3 kg | 132 lb59.9 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 62 lb28.1 kg | 97 lb44 kg | 150 lb68 kg | 194 lb88 kg |
| Smith Machine JM Press | 53 lb24 kg | 78 lb35.4 kg | 106 lb48.1 kg | 137 lb62.1 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 JM Press | 55 lb24.9 kg | 81 lb36.7 kg | 110 lb49.9 kg | 143 lb64.9 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 JM Press | 57 lb25.9 kg | 84 lb38.1 kg | 114 lb51.7 kg | 148 lb67.1 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 JM Press | 59 lb26.8 kg | 87 lb39.5 kg | 118 lb53.5 kg | 153 lb69.4 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 JM Press | 61 lb27.7 kg | 90 lb40.8 kg | 122 lb55.3 kg | 158 lb71.7 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 JM Press | 63 lb28.6 kg | 93 lb42.2 kg | 126 lb57.2 kg | 163 lb73.9 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 JM Press | 65 lb29.5 kg | 95 lb43.1 kg | 129 lb58.5 kg | 168 lb76.2 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 JM Press | 67 lb30.4 kg | 98 lb44.5 kg | 133 lb60.3 kg | 173 lb78.5 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 JM Press | 68 lb30.8 kg | 101 lb45.8 kg | 137 lb62.1 kg | 178 lb80.7 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 JM Press | 70 lb31.8 kg | 104 lb47.2 kg | 141 lb64 kg | 182 lb82.6 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 JM Press | 72 lb32.7 kg | 106 lb48.1 kg | 144 lb65.3 kg | 187 lb84.8 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 JM Press | 74 lb33.6 kg | 109 lb49.4 kg | 148 lb67.1 kg | 192 lb87.1 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 JM Press | 76 lb34.5 kg | 111 lb50.3 kg | 151 lb68.5 kg | 196 lb88.9 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 JM Press | 77 lb34.9 kg | 114 lb51.7 kg | 155 lb70.3 kg | 201 lb91.2 kg |
Women’s Dumbbell Bench Press vs Smith Machine JM 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 JM Press | 21 lb9.5 kg | 32 lb14.5 kg | 46 lb20.9 kg | 62 lb28.1 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 JM Press | 22 lb10 kg | 34 lb15.4 kg | 49 lb22.2 kg | 66 lb29.9 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 JM Press | 23 lb10.4 kg | 36 lb16.3 kg | 52 lb23.6 kg | 70 lb31.8 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 JM Press | 25 lb11.3 kg | 38 lb17.2 kg | 55 lb24.9 kg | 74 lb33.6 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 JM Press | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 77 lb34.9 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 75 lb34 kg | 105 lb47.6 kg |
| Smith Machine JM Press | 27 lb12.2 kg | 42 lb19.1 kg | 60 lb27.2 kg | 81 lb36.7 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 JM Press | 28 lb12.7 kg | 44 lb20 kg | 63 lb28.6 kg | 85 lb38.6 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 JM Press | 29 lb13.2 kg | 46 lb20.9 kg | 65 lb29.5 kg | 88 lb39.9 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 JM Press | 30 lb13.6 kg | 47 lb21.3 kg | 68 lb30.8 kg | 91 lb41.3 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 JM Press | 32 lb14.5 kg | 49 lb22.2 kg | 70 lb31.8 kg | 95 lb43.1 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 JM Press | 33 lb15 kg | 51 lb23.1 kg | 73 lb33.1 kg | 98 lb44.5 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 JM Press | 34 lb15.4 kg | 53 lb24 kg | 75 lb34 kg | 101 lb45.8 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 JM Press | 35 lb15.9 kg | 54 lb24.5 kg | 77 lb34.9 kg | 105 lb47.6 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 JM Press | 36 lb16.3 kg | 56 lb25.4 kg | 80 lb36.3 kg | 108 lb49 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 JM Press | 37 lb16.8 kg | 57 lb25.9 kg | 82 lb37.2 kg | 111 lb50.3 kg |
How Your Dumbbell Bench Press vs Smith Machine JM Press Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
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)
Use recent Dumbbell Bench Press and Smith Machine JM 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.
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 jm press strength level
The smith machine jm 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 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 jm 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 JM 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.
Across 120–300 lb bodyweight, the Elite gap changes from 20.5 to 37.2 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine JM Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Smith Machine JM 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 JM Press Standards Differ
What the women’s data shows:
The dumbbell bench press and smith machine jm press standards are within 3 lb at 100 lb, 110 lb, and 120 lb.
Across all listed bodyweights, Novice keep the same higher-target direction.
8.2 → 15 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 JM Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Smith Machine JM 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 JM Press Exercises Used by This Calculator
Valid results depend on using the specified dumbbell bench press and smith machine jm press technique and load convention. Use strict, repeatable Dumbbell Bench Press and Smith Machine JM 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 JM Press setup and load convention
The total Smith machine bar weight used for the JM press set. Valid Smith Machine JM Press reps. Lower to the approved JM-press line and press back with a triceps-dominant path without close-grip bench drift, skull-crusher drift, bounce, or spotter help. 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 JM 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 JM Press — View the individual Smith Machine JM 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.
- Barbell JM Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Close Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.