Smith Machine Bench Press vs Dumbbell Bench Press Strength Standards
Compare your Smith machine bench press and dumbbell bench press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a flat Smith machine bench press with a stable bench setup, consistent chest-depth touch point, controlled descent, and full elbow lockout and a bilateral flat dumbbell bench press using two matched dumbbells, controlled chest-level depth, planted feet, and even full lockout. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Smith Machine Bench Press vs Dumbbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Smith machine bench press and dumbbell 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 bench press and dumbbell 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 Bench Press / Dumbbell 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 Bench Press vs Dumbbell Bench Press Standards
How to read the table: The first number is Smith Machine Bench Press; the second is Dumbbell 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 | 107 / 49 lb 48.5 / 22.2 kg | 140 / 77 lb 63.5 / 34.9 kg | 186 / 119 lb 84.4 / 54 kg | 238 / 154 lb 108 / 69.9 kg |
| 130 lb 59 kg | 113 / 52 lb 51.3 / 23.6 kg | 148 / 82 lb 67.1 / 37.2 kg | 196 / 126 lb 88.9 / 57.2 kg | 251 / 162 lb 113.9 / 73.5 kg |
| 140 lb 63.5 kg | 119 / 55 lb 54 / 24.9 kg | 155 / 86 lb 70.3 / 39 kg | 206 / 132 lb 93.4 / 59.9 kg | 264 / 171 lb 119.7 / 77.6 kg |
| 150 lb 68 kg | 125 / 57 lb 56.7 / 25.9 kg | 162 / 90 lb 73.5 / 40.8 kg | 216 / 138 lb 98 / 62.6 kg | 276 / 179 lb 125.2 / 81.2 kg |
| 160 lb 72.6 kg | 130 / 60 lb 59 / 27.2 kg | 169 / 94 lb 76.7 / 42.6 kg | 226 / 144 lb 102.5 / 65.3 kg | 288 / 186 lb 130.6 / 84.4 kg |
| 170 lb 77.1 kg | 136 / 62 lb 61.7 / 28.1 kg | 176 / 97 lb 79.8 / 44 kg | 235 / 150 lb 106.6 / 68 kg | 300 / 194 lb 136.1 / 88 kg |
| 180 lb 81.6 kg | 141 / 65 lb 64 / 29.5 kg | 183 / 101 lb 83 / 45.8 kg | 244 / 156 lb 110.7 / 70.8 kg | 312 / 202 lb 141.5 / 91.6 kg |
| 190 lb 86.2 kg | 146 / 67 lb 66.2 / 30.4 kg | 190 / 105 lb 86.2 / 47.6 kg | 253 / 162 lb 114.8 / 73.5 kg | 323 / 209 lb 146.5 / 94.8 kg |
| 200 lb 90.7 kg | 151 / 69 lb 68.5 / 31.3 kg | 197 / 109 lb 89.4 / 49.4 kg | 262 / 168 lb 118.8 / 76.2 kg | 334 / 216 lb 151.5 / 98 kg |
| 210 lb 95.3 kg | 156 / 72 lb 70.8 / 32.7 kg | 203 / 112 lb 92.1 / 50.8 kg | 270 / 173 lb 122.5 / 78.5 kg | 345 / 223 lb 156.5 / 101.2 kg |
| 220 lb 99.8 kg | 161 / 74 lb 73 / 33.6 kg | 210 / 116 lb 95.3 / 52.6 kg | 279 / 179 lb 126.6 / 81.2 kg | 356 / 230 lb 161.5 / 104.3 kg |
| 230 lb 104.3 kg | 166 / 76 lb 75.3 / 34.5 kg | 216 / 119 lb 98 / 54 kg | 287 / 184 lb 130.2 / 83.5 kg | 367 / 237 lb 166.5 / 107.5 kg |
| 240 lb 108.9 kg | 171 / 78 lb 77.6 / 35.4 kg | 222 / 123 lb 100.7 / 55.8 kg | 296 / 189 lb 134.3 / 85.7 kg | 377 / 244 lb 171 / 110.7 kg |
| 250 lb 113.4 kg | 175 / 80 lb 79.4 / 36.3 kg | 228 / 126 lb 103.4 / 57.2 kg | 304 / 195 lb 137.9 / 88.5 kg | 388 / 251 lb 176 / 113.9 kg |
| 260 lb 117.9 kg | 180 / 83 lb 81.6 / 37.6 kg | 234 / 129 lb 106.1 / 58.5 kg | 312 / 200 lb 141.5 / 90.7 kg | 398 / 258 lb 180.5 / 117 kg |
| 270 lb 122.5 kg | 185 / 85 lb 83.9 / 38.6 kg | 240 / 133 lb 108.9 / 60.3 kg | 320 / 205 lb 145.1 / 93 kg | 408 / 264 lb 185.1 / 119.7 kg |
| 280 lb 127 kg | 189 / 87 lb 85.7 / 39.5 kg | 246 / 136 lb 111.6 / 61.7 kg | 328 / 210 lb 148.8 / 95.3 kg | 418 / 271 lb 189.6 / 122.9 kg |
| 290 lb 131.5 kg | 194 / 89 lb 88 / 40.4 kg | 252 / 139 lb 114.3 / 63 kg | 335 / 215 lb 152 / 97.5 kg | 428 / 277 lb 194.1 / 125.6 kg |
| 300 lb 136.1 kg | 198 / 91 lb 89.8 / 41.3 kg | 258 / 142 lb 117 / 64.4 kg | 343 / 220 lb 155.6 / 99.8 kg | 438 / 283 lb 198.7 / 128.4 kg |
Women’s Smith Machine Bench Press vs Dumbbell Bench Press Standards
How to read the table: The first number is Smith Machine Bench Press; the second is Dumbbell 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 | 55 / 18 lb 24.9 / 8.2 kg | 73 / 34 lb 33.1 / 15.4 kg | 98 / 57 lb 44.5 / 25.9 kg | 133 / 80 lb 60.3 / 36.3 kg |
| 110 lb 49.9 kg | 59 / 19 lb 26.8 / 8.6 kg | 78 / 37 lb 35.4 / 16.8 kg | 105 / 61 lb 47.6 / 27.7 kg | 141 / 85 lb 64 / 38.6 kg |
| 120 lb 54.4 kg | 62 / 20 lb 28.1 / 9.1 kg | 83 / 39 lb 37.6 / 17.7 kg | 111 / 65 lb 50.3 / 29.5 kg | 150 / 90 lb 68 / 40.8 kg |
| 130 lb 59 kg | 65 / 21 lb 29.5 / 9.5 kg | 87 / 41 lb 39.5 / 18.6 kg | 117 / 68 lb 53.1 / 30.8 kg | 158 / 95 lb 71.7 / 43.1 kg |
| 140 lb 63.5 kg | 69 / 22 lb 31.3 / 10 kg | 92 / 43 lb 41.7 / 19.5 kg | 123 / 72 lb 55.8 / 32.7 kg | 166 / 100 lb 75.3 / 45.4 kg |
| 150 lb 68 kg | 72 / 23 lb 32.7 / 10.4 kg | 96 / 45 lb 43.5 / 20.4 kg | 129 / 75 lb 58.5 / 34 kg | 174 / 105 lb 78.9 / 47.6 kg |
| 160 lb 72.6 kg | 75 / 24 lb 34 / 10.9 kg | 100 / 47 lb 45.4 / 21.3 kg | 135 / 78 lb 61.2 / 35.4 kg | 182 / 110 lb 82.6 / 49.9 kg |
| 170 lb 77.1 kg | 78 / 25 lb 35.4 / 11.3 kg | 104 / 49 lb 47.2 / 22.2 kg | 140 / 82 lb 63.5 / 37.2 kg | 189 / 114 lb 85.7 / 51.7 kg |
| 180 lb 81.6 kg | 81 / 26 lb 36.7 / 11.8 kg | 108 / 51 lb 49 / 23.1 kg | 146 / 85 lb 66.2 / 38.6 kg | 196 / 119 lb 88.9 / 54 kg |
| 190 lb 86.2 kg | 84 / 27 lb 38.1 / 12.2 kg | 112 / 53 lb 50.8 / 24 kg | 151 / 88 lb 68.5 / 39.9 kg | 204 / 123 lb 92.5 / 55.8 kg |
| 200 lb 90.7 kg | 87 / 28 lb 39.5 / 12.7 kg | 116 / 55 lb 52.6 / 24.9 kg | 156 / 91 lb 70.8 / 41.3 kg | 211 / 127 lb 95.7 / 57.6 kg |
| 210 lb 95.3 kg | 90 / 29 lb 40.8 / 13.2 kg | 120 / 56 lb 54.4 / 25.4 kg | 161 / 94 lb 73 / 42.6 kg | 218 / 131 lb 98.9 / 59.4 kg |
| 220 lb 99.8 kg | 93 / 30 lb 42.2 / 13.6 kg | 124 / 58 lb 56.2 / 26.3 kg | 167 / 97 lb 75.7 / 44 kg | 225 / 136 lb 102.1 / 61.7 kg |
| 230 lb 104.3 kg | 96 / 31 lb 43.5 / 14.1 kg | 128 / 60 lb 58.1 / 27.2 kg | 172 / 100 lb 78 / 45.4 kg | 231 / 140 lb 104.8 / 63.5 kg |
| 240 lb 108.9 kg | 98 / 31 lb 44.5 / 14.1 kg | 131 / 62 lb 59.4 / 28.1 kg | 176 / 103 lb 79.8 / 46.7 kg | 238 / 144 lb 108 / 65.3 kg |
How Your Smith Machine Bench Press vs Dumbbell 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 bench press strength level
The standards use the sex-specific Smith machine bench press thresholds from the individual 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 larger lifters are expected to press more effective machine load without requiring strength to increase pound for pound.
3. Find the dumbbell bench press strength level
The standards use the sex-specific bilateral dumbbell bench press thresholds from the individual 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 larger lifters are expected to press more 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 bench press | Use effective Smith-load estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell bench press | Use bilateral estimated max from one-dumbbell input and adjust 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 Bench Press and Dumbbell 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 dumbbell bench press standard is higher; below zero means the Smith machine 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.
38.1 → 70.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the Smith machine bench press standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the Smith machine bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −58 lb −26.3 kg | −63 lb −28.6 kg | −67 lb −30.4 kg | −84 lb −38.1 kg |
| 130 lb 59 kg | −61 lb −27.7 kg | −66 lb −29.9 kg | −70 lb −31.7 kg | −89 lb −40.4 kg |
| 140 lb 63.5 kg | −64 lb −29.1 kg | −69 lb −31.3 kg | −74 lb −33.5 kg | −93 lb −42.1 kg |
| 150 lb 68 kg | −68 lb −30.8 kg | −72 lb −32.7 kg | −78 lb −35.4 kg | −97 lb −44 kg |
| 160 lb 72.6 kg | −70 lb −31.8 kg | −75 lb −34.1 kg | −82 lb −37.2 kg | −102 lb −46.2 kg |
| 170 lb 77.1 kg | −74 lb −33.6 kg | −79 lb −35.8 kg | −85 lb −38.6 kg | −106 lb −48.1 kg |
| 180 lb 81.6 kg | −76 lb −34.5 kg | −82 lb −37.2 kg | −88 lb −39.9 kg | −110 lb −49.9 kg |
| 190 lb 86.2 kg | −79 lb −35.8 kg | −85 lb −38.6 kg | −91 lb −41.3 kg | −114 lb −51.7 kg |
| 200 lb 90.7 kg | −82 lb −37.2 kg | −88 lb −40 kg | −94 lb −42.6 kg | −118 lb −53.5 kg |
| 210 lb 95.3 kg | −84 lb −38.1 kg | −91 lb −41.3 kg | −97 lb −44 kg | −122 lb −55.3 kg |
| 220 lb 99.8 kg | −87 lb −39.4 kg | −94 lb −42.7 kg | −100 lb −45.4 kg | −126 lb −57.2 kg |
| 230 lb 104.3 kg | −90 lb −40.8 kg | −97 lb −44 kg | −103 lb −46.7 kg | −130 lb −59 kg |
| 240 lb 108.9 kg | −93 lb −42.2 kg | −99 lb −44.9 kg | −107 lb −48.6 kg | −133 lb −60.3 kg |
| 250 lb 113.4 kg | −95 lb −43.1 kg | −102 lb −46.2 kg | −109 lb −49.4 kg | −137 lb −62.1 kg |
| 260 lb 117.9 kg | −97 lb −44 kg | −105 lb −47.6 kg | −112 lb −50.8 kg | −140 lb −63.5 kg |
| 270 lb 122.5 kg | −100 lb −45.3 kg | −107 lb −48.6 kg | −115 lb −52.1 kg | −144 lb −65.4 kg |
| 280 lb 127 kg | −102 lb −46.2 kg | −110 lb −49.9 kg | −118 lb −53.5 kg | −147 lb −66.7 kg |
| 290 lb 131.5 kg | −105 lb −47.6 kg | −113 lb −51.3 kg | −120 lb −54.5 kg | −151 lb −68.5 kg |
| 300 lb 136.1 kg | −107 lb −48.5 kg | −116 lb −52.6 kg | −123 lb −55.8 kg | −155 lb −70.3 kg |
How Women’s Smith Machine Bench Press and Dumbbell 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.
24 → 42.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the Smith machine bench press standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the Smith machine bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −37 lb −16.7 kg | −39 lb −17.7 kg | −41 lb −18.6 kg | −53 lb −24 kg |
| 110 lb 49.9 kg | −40 lb −18.2 kg | −41 lb −18.6 kg | −44 lb −19.9 kg | −56 lb −25.4 kg |
| 120 lb 54.4 kg | −42 lb −19 kg | −44 lb −19.9 kg | −46 lb −20.8 kg | −60 lb −27.2 kg |
| 130 lb 59 kg | −44 lb −20 kg | −46 lb −20.9 kg | −49 lb −22.3 kg | −63 lb −28.6 kg |
| 140 lb 63.5 kg | −47 lb −21.3 kg | −49 lb −22.2 kg | −51 lb −23.1 kg | −66 lb −29.9 kg |
| 150 lb 68 kg | −49 lb −22.3 kg | −51 lb −23.1 kg | −54 lb −24.5 kg | −69 lb −31.3 kg |
| 160 lb 72.6 kg | −51 lb −23.1 kg | −53 lb −24.1 kg | −57 lb −25.8 kg | −72 lb −32.7 kg |
| 170 lb 77.1 kg | −53 lb −24.1 kg | −55 lb −25 kg | −58 lb −26.3 kg | −75 lb −34 kg |
| 180 lb 81.6 kg | −55 lb −24.9 kg | −57 lb −25.9 kg | −61 lb −27.6 kg | −77 lb −34.9 kg |
| 190 lb 86.2 kg | −57 lb −25.9 kg | −59 lb −26.8 kg | −63 lb −28.6 kg | −81 lb −36.7 kg |
| 200 lb 90.7 kg | −59 lb −26.8 kg | −61 lb −27.7 kg | −65 lb −29.5 kg | −84 lb −38.1 kg |
| 210 lb 95.3 kg | −61 lb −27.6 kg | −64 lb −29 kg | −67 lb −30.4 kg | −87 lb −39.5 kg |
| 220 lb 99.8 kg | −63 lb −28.6 kg | −66 lb −29.9 kg | −70 lb −31.7 kg | −89 lb −40.4 kg |
| 230 lb 104.3 kg | −65 lb −29.4 kg | −68 lb −30.9 kg | −72 lb −32.6 kg | −91 lb −41.3 kg |
| 240 lb 108.9 kg | −67 lb −30.4 kg | −69 lb −31.3 kg | −73 lb −33.1 kg | −94 lb −42.7 kg |
Smith Machine Bench Press and Dumbbell Bench Press Exercises Used by This Calculator
This calculator uses a strict flat Smith machine bench press and a bilateral flat dumbbell bench press. Use strict canonical Smith Machine Bench Press and Dumbbell Bench Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the effective Smith load and a repeatable chest touch
Enter the effective total Smith bar load or the machine-displayed setting. Position a flat bench for a safe, repeatable chest path, lower under control to the chest or consistent chest-depth touch point, and press to full lockout. Do not enter a free-weight bench, incline or decline setup, selectorized chest press, partial rep, bounced rep, assisted rep, or a result produced by counterweight manipulation.
Enter one dumbbell and press two matched weights
Enter the weight of one dumbbell. Use two matched dumbbells on a flat bench, lower both under control to chest level, and press together to an even full lockout with planted feet. Do not enter combined pair weight, floor, incline, decline, machine, alternating, unilateral, partial, bounced, or assisted reps.
Enter one recent Smith Machine Bench Press result and one recent Dumbbell Bench Press result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Smith Machine Bench Press — View the individual Smith Machine Bench Press standards and next strength-level target.
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Bench Press 1RM Calculator — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Paused Barbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Press Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Reverse Grip Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.