Dumbbell Bench Press vs Smith Machine Paused Bench Press Strength Standards
Compare your dumbbell bench press and smith machine paused bench 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, after the pause, press to elbows within 5 degrees of full extension without rehooking, support loss, or asymmetry. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Bench Press vs Smith Machine Paused Bench Press Strength Standards
These bodyweight tables place the dumbbell bench press and smith machine paused bench 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 Dumbbell Bench Press / Smith Machine Paused Bench Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Dumbbell Bench Press vs Smith Machine Paused Bench 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 Paused Bench Press | 106 lb48.1 kg | 136 lb61.7 kg | 180 lb81.6 kg | 231 lb104.8 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 Paused Bench Press | 112 lb50.8 kg | 144 lb65.3 kg | 190 lb86.2 kg | 244 lb110.7 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 Paused Bench Press | 117 lb53.1 kg | 151 lb68.5 kg | 200 lb90.7 kg | 256 lb116.1 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 Paused Bench Press | 123 lb55.8 kg | 158 lb71.7 kg | 209 lb94.8 kg | 268 lb121.6 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 Paused Bench Press | 128 lb58.1 kg | 165 lb74.8 kg | 218 lb98.9 kg | 280 lb127 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 62 lb28.1 kg | 97 lb44 kg | 150 lb68 kg | 194 lb88 kg |
| Smith Machine Paused Bench Press | 134 lb60.8 kg | 172 lb78 kg | 227 lb103 kg | 292 lb132.4 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 Paused Bench Press | 139 lb63 kg | 178 lb80.7 kg | 236 lb107 kg | 303 lb137.4 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 Paused Bench Press | 144 lb65.3 kg | 185 lb83.9 kg | 245 lb111.1 kg | 314 lb142.4 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 Paused Bench Press | 149 lb67.6 kg | 191 lb86.6 kg | 254 lb115.2 kg | 325 lb147.4 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 Paused Bench Press | 154 lb69.9 kg | 198 lb89.8 kg | 262 lb118.8 kg | 336 lb152.4 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 Paused Bench Press | 159 lb72.1 kg | 204 lb92.5 kg | 270 lb122.5 kg | 346 lb156.9 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 Paused Bench Press | 164 lb74.4 kg | 210 lb95.3 kg | 278 lb126.1 kg | 357 lb161.9 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 Paused Bench Press | 168 lb76.2 kg | 216 lb98 kg | 286 lb129.7 kg | 367 lb166.5 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 Paused Bench Press | 173 lb78.5 kg | 222 lb100.7 kg | 294 lb133.4 kg | 377 lb171 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 Paused Bench Press | 177 lb80.3 kg | 228 lb103.4 kg | 302 lb137 kg | 387 lb175.5 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 Paused Bench Press | 182 lb82.6 kg | 234 lb106.1 kg | 310 lb140.6 kg | 397 lb180.1 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 Paused Bench Press | 186 lb84.4 kg | 240 lb108.9 kg | 317 lb143.8 kg | 407 lb184.6 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 Paused Bench Press | 191 lb86.6 kg | 245 lb111.1 kg | 325 lb147.4 kg | 416 lb188.7 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 Paused Bench Press | 195 lb88.5 kg | 251 lb113.9 kg | 332 lb150.6 kg | 426 lb193.2 kg |
Women’s Dumbbell Bench Press vs Smith Machine Paused Bench 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 Paused Bench Press | 50 lb22.7 kg | 68 lb30.8 kg | 92 lb41.7 kg | 127 lb57.6 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 Paused Bench Press | 54 lb24.5 kg | 72 lb32.7 kg | 98 lb44.5 kg | 135 lb61.2 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 Paused Bench Press | 57 lb25.9 kg | 77 lb34.9 kg | 104 lb47.2 kg | 143 lb64.9 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 Paused Bench Press | 60 lb27.2 kg | 81 lb36.7 kg | 110 lb49.9 kg | 151 lb68.5 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 Paused Bench Press | 63 lb28.6 kg | 85 lb38.6 kg | 116 lb52.6 kg | 159 lb72.1 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 75 lb34 kg | 105 lb47.6 kg |
| Smith Machine Paused Bench Press | 66 lb29.9 kg | 89 lb40.4 kg | 121 lb54.9 kg | 166 lb75.3 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 Paused Bench Press | 69 lb31.3 kg | 93 lb42.2 kg | 126 lb57.2 kg | 173 lb78.5 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 Paused Bench Press | 72 lb32.7 kg | 97 lb44 kg | 132 lb59.9 kg | 180 lb81.6 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 Paused Bench Press | 75 lb34 kg | 101 lb45.8 kg | 137 lb62.1 kg | 187 lb84.8 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 Paused Bench Press | 77 lb34.9 kg | 104 lb47.2 kg | 142 lb64.4 kg | 194 lb88 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 Paused Bench Press | 80 lb36.3 kg | 108 lb49 kg | 147 lb66.7 kg | 201 lb91.2 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 Paused Bench Press | 83 lb37.6 kg | 111 lb50.3 kg | 151 lb68.5 kg | 208 lb94.3 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 Paused Bench Press | 85 lb38.6 kg | 115 lb52.2 kg | 156 lb70.8 kg | 214 lb97.1 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 Paused Bench Press | 88 lb39.9 kg | 118 lb53.5 kg | 161 lb73 kg | 221 lb100.2 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 Paused Bench Press | 90 lb40.8 kg | 122 lb55.3 kg | 166 lb75.3 kg | 227 lb103 kg |
How Your Dumbbell Bench Press vs Smith Machine Paused Bench 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)
Set quality matters for this Dumbbell Bench Press vs Smith Machine Paused Bench 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 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 paused bench press strength level
For smith machine paused 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.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
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 paused bench 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 Paused Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Smith Machine Paused Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 34.9 to 64.8 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Paused Bench Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Smith Machine Paused Bench 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 Paused Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
21.3 → 37.7 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 Paused Bench Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Smith Machine Paused Bench 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 Paused Bench Press Exercises Used by This Calculator
For a useful comparison, perform a strict dumbbell bench press and a strict smith machine paused bench press using the setup and load rules below. Use strict, repeatable Dumbbell Bench Press and Smith Machine Paused Bench 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 Paused Bench Press setup and load convention
Use Smith rails vertical within 1 degree and a non-counterbalanced bar. Measure actual unloaded resistance and enter it plus all plates on both sleeves. Center a rigid 0-degree bench. Maintain head, shoulders, back, and glutes in contact and feet planted. Set stops 2 cm plus or minus 0.5 cm below touch height. Use a closed pronated grip at 1.5 times biacromial width plus or minus 2 cm. Lower to light mid-sternum contact and hold the bar motionless for one continuous second while maintaining muscular tension; no sinking, heaving, or rebound. After the pause, press to elbows within 5 degrees of full extension without rehooking, support loss, or asymmetry. Count 1–12 controlled reps, each independently paused. Chalk/wrist wraps allowed; assistance prohibited.
Enter one recent Dumbbell Bench Press result and one recent Smith Machine Paused Bench 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 Paused Bench Press — View the individual Smith Machine Paused Bench 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 Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Wide Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.