Smith Machine Incline Bench Press vs Incline Bench Press Strength Standards
Compare your Smith machine incline bench press and barbell incline bench press against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and what to prioritize.
Enter the Smith press as total effective Smith machine bar weight including plates and that machine's bar convention; enter the free-bar incline press as total barbell weight including the bar. Use a strict Smith machine incline bench press from a stable incline setup to full lockout; use a raw barbell incline bench press on an approximately 30 to 45 degree bench, lowered to the upper chest and pressed to full lockout. Enter pounds or kilograms. Standards differ, so the heavier lift is not automatically the stronger one.
Smith Machine Incline Bench Press vs Incline Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Smith machine incline bench press and incline bench press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your Smith machine incline bench press and incline bench press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Smith Machine Incline Bench Press / Incline Bench Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Smith Machine Incline Bench Press vs Incline Bench Press Standards
How to read the table: The first number is Smith Machine Incline Bench Press; the second is Incline Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 91 / 98 lb 41.3 / 44.5 kg | 123 / 133 lb 55.8 / 60.3 kg | 160 / 168 lb 72.6 / 76.2 kg | 199 / 203 lb 90.3 / 92.1 kg |
| 130 lb 59 kg | 96 / 103 lb 43.5 / 46.7 kg | 130 / 141 lb 59 / 64 kg | 168 / 177 lb 76.2 / 80.3 kg | 210 / 214 lb 95.3 / 97.1 kg |
| 140 lb 63.5 kg | 101 / 109 lb 45.8 / 49.4 kg | 136 / 148 lb 61.7 / 67.1 kg | 177 / 186 lb 80.3 / 84.4 kg | 220 / 225 lb 99.8 / 102.1 kg |
| 150 lb 68 kg | 106 / 114 lb 48.1 / 51.7 kg | 143 / 155 lb 64.9 / 70.3 kg | 185 / 195 lb 83.9 / 88.5 kg | 231 / 236 lb 104.8 / 107 kg |
| 160 lb 72.6 kg | 111 / 119 lb 50.3 / 54 kg | 149 / 161 lb 67.6 / 73 kg | 194 / 203 lb 88 / 92.1 kg | 241 / 246 lb 109.3 / 111.6 kg |
| 170 lb 77.1 kg | 115 / 123 lb 52.2 / 55.8 kg | 155 / 168 lb 70.3 / 76.2 kg | 201 / 212 lb 91.2 / 96.2 kg | 251 / 256 lb 113.9 / 116.1 kg |
| 180 lb 81.6 kg | 120 / 128 lb 54.4 / 58.1 kg | 161 / 175 lb 73 / 79.4 kg | 209 / 220 lb 94.8 / 99.8 kg | 260 / 266 lb 117.9 / 120.7 kg |
| 190 lb 86.2 kg | 124 / 133 lb 56.2 / 60.3 kg | 167 / 181 lb 75.7 / 82.1 kg | 217 / 228 lb 98.4 / 103.4 kg | 270 / 276 lb 122.5 / 125.2 kg |
| 200 lb 90.7 kg | 128 / 138 lb 58.1 / 62.6 kg | 173 / 187 lb 78.5 / 84.8 kg | 225 / 236 lb 102.1 / 107 kg | 279 / 286 lb 126.6 / 129.7 kg |
| 210 lb 95.3 kg | 133 / 142 lb 60.3 / 64.4 kg | 179 / 193 lb 81.2 / 87.5 kg | 232 / 244 lb 105.2 / 110.7 kg | 289 / 295 lb 131.1 / 133.8 kg |
| 220 lb 99.8 kg | 137 / 147 lb 62.1 / 66.7 kg | 184 / 200 lb 83.5 / 90.7 kg | 239 / 251 lb 108.4 / 113.9 kg | 298 / 304 lb 135.2 / 137.9 kg |
| 230 lb 104.3 kg | 141 / 151 lb 64 / 68.5 kg | 190 / 206 lb 86.2 / 93.4 kg | 246 / 259 lb 111.6 / 117.5 kg | 307 / 313 lb 139.3 / 142 kg |
| 240 lb 108.9 kg | 145 / 155 lb 65.8 / 70.3 kg | 195 / 212 lb 88.5 / 96.2 kg | 254 / 266 lb 115.2 / 120.7 kg | 316 / 323 lb 143.3 / 146.5 kg |
| 250 lb 113.4 kg | 149 / 160 lb 67.6 / 72.6 kg | 201 / 217 lb 91.2 / 98.4 kg | 261 / 274 lb 118.4 / 124.3 kg | 324 / 331 lb 147 / 150.1 kg |
| 260 lb 117.9 kg | 153 / 164 lb 69.4 / 74.4 kg | 206 / 223 lb 93.4 / 101.2 kg | 267 / 281 lb 121.1 / 127.5 kg | 333 / 340 lb 151 / 154.2 kg |
| 270 lb 122.5 kg | 157 / 168 lb 71.2 / 76.2 kg | 211 / 229 lb 95.7 / 103.9 kg | 274 / 288 lb 124.3 / 130.6 kg | 341 / 349 lb 154.7 / 158.3 kg |
| 280 lb 127 kg | 161 / 172 lb 73 / 78 kg | 216 / 234 lb 98 / 106.1 kg | 281 / 295 lb 127.5 / 133.8 kg | 350 / 357 lb 158.8 / 161.9 kg |
| 290 lb 131.5 kg | 164 / 176 lb 74.4 / 79.8 kg | 221 / 240 lb 100.2 / 108.9 kg | 288 / 302 lb 130.6 / 137 kg | 358 / 366 lb 162.4 / 166 kg |
| 300 lb 136.1 kg | 168 / 180 lb 76.2 / 81.6 kg | 226 / 245 lb 102.5 / 111.1 kg | 294 / 309 lb 133.4 / 140.2 kg | 366 / 374 lb 166 / 169.6 kg |
Women’s Smith Machine Incline Bench Press vs Incline Bench Press Standards
How to read the table: The first number is Smith Machine Incline Bench Press; the second is Incline Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 43 / 46 lb 19.5 / 20.9 kg | 62 / 63 lb 28.1 / 28.6 kg | 85 / 80 lb 38.6 / 36.3 kg | 110 / 103 lb 49.9 / 46.7 kg |
| 110 lb 49.9 kg | 46 / 49 lb 20.9 / 22.2 kg | 66 / 67 lb 29.9 / 30.4 kg | 90 / 85 lb 40.8 / 38.6 kg | 117 / 110 lb 53.1 / 49.9 kg |
| 120 lb 54.4 kg | 49 / 52 lb 22.2 / 23.6 kg | 70 / 72 lb 31.8 / 32.7 kg | 96 / 90 lb 43.5 / 40.8 kg | 124 / 116 lb 56.2 / 52.6 kg |
| 130 lb 59 kg | 52 / 55 lb 23.6 / 24.9 kg | 74 / 75 lb 33.6 / 34 kg | 101 / 95 lb 45.8 / 43.1 kg | 131 / 123 lb 59.4 / 55.8 kg |
| 140 lb 63.5 kg | 54 / 57 lb 24.5 / 25.9 kg | 77 / 79 lb 34.9 / 35.8 kg | 106 / 100 lb 48.1 / 45.4 kg | 138 / 129 lb 62.6 / 58.5 kg |
| 150 lb 68 kg | 57 / 60 lb 25.9 / 27.2 kg | 81 / 83 lb 36.7 / 37.6 kg | 111 / 105 lb 50.3 / 47.6 kg | 144 / 135 lb 65.3 / 61.2 kg |
| 160 lb 72.6 kg | 60 / 63 lb 27.2 / 28.6 kg | 85 / 87 lb 38.6 / 39.5 kg | 116 / 110 lb 52.6 / 49.9 kg | 150 / 141 lb 68 / 64 kg |
| 170 lb 77.1 kg | 62 / 65 lb 28.1 / 29.5 kg | 88 / 90 lb 39.9 / 40.8 kg | 121 / 114 lb 54.9 / 51.7 kg | 157 / 147 lb 71.2 / 66.7 kg |
| 180 lb 81.6 kg | 64 / 68 lb 29 / 30.8 kg | 91 / 94 lb 41.3 / 42.6 kg | 125 / 119 lb 56.7 / 54 kg | 163 / 152 lb 73.9 / 68.9 kg |
| 190 lb 86.2 kg | 67 / 70 lb 30.4 / 31.8 kg | 95 / 97 lb 43.1 / 44 kg | 130 / 123 lb 59 / 55.8 kg | 169 / 158 lb 76.7 / 71.7 kg |
| 200 lb 90.7 kg | 69 / 73 lb 31.3 / 33.1 kg | 98 / 101 lb 44.5 / 45.8 kg | 134 / 127 lb 60.8 / 57.6 kg | 174 / 164 lb 78.9 / 74.4 kg |
| 210 lb 95.3 kg | 71 / 75 lb 32.2 / 34 kg | 101 / 104 lb 45.8 / 47.2 kg | 139 / 131 lb 63 / 59.4 kg | 180 / 169 lb 81.6 / 76.7 kg |
| 220 lb 99.8 kg | 74 / 77 lb 33.6 / 34.9 kg | 105 / 107 lb 47.6 / 48.5 kg | 143 / 136 lb 64.9 / 61.7 kg | 186 / 174 lb 84.4 / 78.9 kg |
| 230 lb 104.3 kg | 76 / 80 lb 34.5 / 36.3 kg | 108 / 110 lb 49 / 49.9 kg | 148 / 140 lb 67.1 / 63.5 kg | 191 / 180 lb 86.6 / 81.6 kg |
| 240 lb 108.9 kg | 78 / 82 lb 35.4 / 37.2 kg | 111 / 114 lb 50.3 / 51.7 kg | 152 / 144 lb 68.9 / 65.3 kg | 197 / 185 lb 89.4 / 83.9 kg |
How Your Smith Machine Incline Bench Press vs Incline Bench Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the Smith machine incline bench press strength level
The standards use the sex-specific strength levels from the individual Smith Machine Incline Bench Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to press more Smith machine load without requiring strength to increase pound for pound.
3. Find the incline bench press strength level
The incline bench press standards use the sex-specific strength levels from the individual Barbell Incline Bench Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to press more total barbell weight without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 Smith machine incline bench press | Adjust Smith machine incline bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the incline bench press | Adjust incline bench press targets to exact bodyweight with the two-thirds 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Smith Machine Incline Bench Press and Incline Bench Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the incline bench press standard is higher; below zero means the Smith machine incline bench press standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
1.8 → 3.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the incline bench press standard minus the Smith machine incline bench press standard. A plus sign means the incline bench press standard is higher. A minus sign means the Smith machine incline bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +8 lb +3.6 kg | +4 lb +1.8 kg |
| 130 lb 59 kg | +7 lb +3.2 kg | +11 lb +5 kg | +9 lb +4.1 kg | +4 lb +1.8 kg |
| 140 lb 63.5 kg | +8 lb +3.6 kg | +12 lb +5.4 kg | +9 lb +4.1 kg | +5 lb +2.3 kg |
| 150 lb 68 kg | +8 lb +3.6 kg | +12 lb +5.4 kg | +10 lb +4.6 kg | +5 lb +2.2 kg |
| 160 lb 72.6 kg | +8 lb +3.7 kg | +12 lb +5.4 kg | +9 lb +4.1 kg | +5 lb +2.3 kg |
| 170 lb 77.1 kg | +8 lb +3.6 kg | +13 lb +5.9 kg | +11 lb +5 kg | +5 lb +2.2 kg |
| 180 lb 81.6 kg | +8 lb +3.7 kg | +14 lb +6.4 kg | +11 lb +5 kg | +6 lb +2.8 kg |
| 190 lb 86.2 kg | +9 lb +4.1 kg | +14 lb +6.4 kg | +11 lb +5 kg | +6 lb +2.7 kg |
| 200 lb 90.7 kg | +10 lb +4.5 kg | +14 lb +6.3 kg | +11 lb +4.9 kg | +7 lb +3.1 kg |
| 210 lb 95.3 kg | +9 lb +4.1 kg | +14 lb +6.3 kg | +12 lb +5.5 kg | +6 lb +2.7 kg |
| 220 lb 99.8 kg | +10 lb +4.6 kg | +16 lb +7.2 kg | +12 lb +5.5 kg | +6 lb +2.7 kg |
| 230 lb 104.3 kg | +10 lb +4.5 kg | +16 lb +7.2 kg | +13 lb +5.9 kg | +6 lb +2.7 kg |
| 240 lb 108.9 kg | +10 lb +4.5 kg | +17 lb +7.7 kg | +12 lb +5.5 kg | +7 lb +3.2 kg |
| 250 lb 113.4 kg | +11 lb +5 kg | +16 lb +7.2 kg | +13 lb +5.9 kg | +7 lb +3.1 kg |
| 260 lb 117.9 kg | +11 lb +5 kg | +17 lb +7.8 kg | +14 lb +6.4 kg | +7 lb +3.2 kg |
| 270 lb 122.5 kg | +11 lb +5 kg | +18 lb +8.2 kg | +14 lb +6.3 kg | +8 lb +3.6 kg |
| 280 lb 127 kg | +11 lb +5 kg | +18 lb +8.1 kg | +14 lb +6.3 kg | +7 lb +3.1 kg |
| 290 lb 131.5 kg | +12 lb +5.4 kg | +19 lb +8.7 kg | +14 lb +6.4 kg | +8 lb +3.6 kg |
| 300 lb 136.1 kg | +12 lb +5.4 kg | +19 lb +8.6 kg | +15 lb +6.8 kg | +8 lb +3.6 kg |
How Women’s Smith Machine Incline Bench Press and Incline Bench Press Standards Differ
What the women’s data shows:
The Smith machine incline bench press and incline bench press standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 190 lb, and 220 lb.
Novice and Intermediate at every displayed bodyweight.
3.2 → 5.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the incline bench press standard minus the Smith machine incline bench press standard. A plus sign means the incline bench press standard is higher. A minus sign means the Smith machine incline bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +3 lb +1.4 kg | +1 lb +0.5 kg | −5 lb −2.3 kg | −7 lb −3.2 kg |
| 110 lb 49.9 kg | +3 lb +1.3 kg | +1 lb +0.5 kg | −5 lb −2.2 kg | −7 lb −3.2 kg |
| 120 lb 54.4 kg | +3 lb +1.4 kg | +2 lb +0.9 kg | −6 lb −2.7 kg | −8 lb −3.6 kg |
| 130 lb 59 kg | +3 lb +1.3 kg | +1 lb +0.4 kg | −6 lb −2.7 kg | −8 lb −3.6 kg |
| 140 lb 63.5 kg | +3 lb +1.4 kg | +2 lb +0.9 kg | −6 lb −2.7 kg | −9 lb −4.1 kg |
| 150 lb 68 kg | +3 lb +1.3 kg | +2 lb +0.9 kg | −6 lb −2.7 kg | −9 lb −4.1 kg |
| 160 lb 72.6 kg | +3 lb +1.4 kg | +2 lb +0.9 kg | −6 lb −2.7 kg | −9 lb −4 kg |
| 170 lb 77.1 kg | +3 lb +1.4 kg | +2 lb +0.9 kg | −7 lb −3.2 kg | −10 lb −4.5 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | +3 lb +1.3 kg | −6 lb −2.7 kg | −11 lb −5 kg |
| 190 lb 86.2 kg | +3 lb +1.4 kg | +2 lb +0.9 kg | −7 lb −3.2 kg | −11 lb −5 kg |
| 200 lb 90.7 kg | +4 lb +1.8 kg | +3 lb +1.3 kg | −7 lb −3.2 kg | −10 lb −4.5 kg |
| 210 lb 95.3 kg | +4 lb +1.8 kg | +3 lb +1.4 kg | −8 lb −3.6 kg | −11 lb −4.9 kg |
| 220 lb 99.8 kg | +3 lb +1.3 kg | +2 lb +0.9 kg | −7 lb −3.2 kg | −12 lb −5.5 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | +2 lb +0.9 kg | −8 lb −3.6 kg | −11 lb −5 kg |
| 240 lb 108.9 kg | +4 lb +1.8 kg | +3 lb +1.4 kg | −8 lb −3.6 kg | −12 lb −5.5 kg |
Smith Machine Incline Bench Press and Incline Bench Press Exercises Used by This Calculator
This calculator uses a strict Smith machine incline bench press and a raw barbell incline bench press. Use a strict Smith machine incline bench press and a raw free-barbell incline bench press under each tool’s incline, load, range, stability, and lockout rules. Do not substitute flat or decline presses, dumbbells, another machine, pin starts, shortened range, bounced reps, equipped lifting, or assisted reps.
Use one Smith machine and a stable incline setup
Enter the total effective Smith machine bar weight, including plates and the machine’s bar convention. Control the bar through the full bottom range and press to full lockout. Do not enter a free-barbell, dumbbell, flat, decline, partial-range, pin-start, bounced, or assisted press.
Use a 30 to 45 degree barbell incline press
Enter total barbell weight. Lower the bar to the upper chest or clavicle with the feet planted and shoulders against the bench, then press to full elbow lockout. Do not enter a flat, decline, dumbbell, machine, Smith-machine, partial-range, or equipped press.
Enter one recent Smith Machine Incline Bench Press set and one recent Incline Bench Press set
Enter each press’s correct total load and strict reps. Keep the Smith machine and both incline setups consistent. Use whole reps from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Smith Machine Incline Bench Press — View the individual Smith Machine Incline Bench Press standards and next strength-level target.
- Barbell Incline Bench Press — View the individual Incline Bench Press standards and next strength-level target.
- Dumbbell Incline Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Incline Chest Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Close Grip Incline Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.