Dumbbell Bench Press vs Smith Machine Shrug Strength Standards
Compare your dumbbell bench press and smith machine shrug 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.
Use each exercise's canonical input: Weight per dumbbell for Dumbbell Bench Press and Total external load for Smith Machine Shrug. Use a bilateral flat dumbbell bench press using two matched dumbbells, controlled chest-level depth, planted feet, and even full lockout and Total effective Smith machine bar load is used, including the bar and all plates. 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.
Dumbbell Bench Press vs Smith Machine Shrug Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell bench press and smith machine shrug to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell bench press and smith machine shrug.
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 Dumbbell Bench Press / Smith Machine Shrug, 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 Dumbbell Bench Press vs Smith Machine Shrug Standards
How to read the table: The first number is Dumbbell Bench Press; the second is Smith Machine Shrug. 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 | 49 / 95 lb 22.2 / 43.1 kg | 77 / 138 lb 34.9 / 62.6 kg | 119 / 190 lb 54 / 86.2 kg | 154 / 241 lb 69.9 / 109.3 kg |
| 130 lb 59 kg | 52 / 100 lb 23.6 / 45.4 kg | 82 / 146 lb 37.2 / 66.2 kg | 126 / 200 lb 57.2 / 90.7 kg | 162 / 254 lb 73.5 / 115.2 kg |
| 140 lb 63.5 kg | 55 / 105 lb 24.9 / 47.6 kg | 86 / 153 lb 39 / 69.4 kg | 132 / 210 lb 59.9 / 95.3 kg | 171 / 267 lb 77.6 / 121.1 kg |
| 150 lb 68 kg | 57 / 110 lb 25.9 / 49.9 kg | 90 / 161 lb 40.8 / 73 kg | 138 / 220 lb 62.6 / 99.8 kg | 179 / 279 lb 81.2 / 126.6 kg |
| 160 lb 72.6 kg | 60 / 115 lb 27.2 / 52.2 kg | 94 / 168 lb 42.6 / 76.2 kg | 144 / 230 lb 65.3 / 104.3 kg | 186 / 292 lb 84.4 / 132.4 kg |
| 170 lb 77.1 kg | 62 / 120 lb 28.1 / 54.4 kg | 97 / 175 lb 44 / 79.4 kg | 150 / 240 lb 68 / 108.9 kg | 194 / 304 lb 88 / 137.9 kg |
| 180 lb 81.6 kg | 65 / 124 lb 29.5 / 56.2 kg | 101 / 181 lb 45.8 / 82.1 kg | 156 / 249 lb 70.8 / 112.9 kg | 202 / 315 lb 91.6 / 142.9 kg |
| 190 lb 86.2 kg | 67 / 129 lb 30.4 / 58.5 kg | 105 / 188 lb 47.6 / 85.3 kg | 162 / 258 lb 73.5 / 117 kg | 209 / 327 lb 94.8 / 148.3 kg |
| 200 lb 90.7 kg | 69 / 133 lb 31.3 / 60.3 kg | 109 / 195 lb 49.4 / 88.5 kg | 168 / 267 lb 76.2 / 121.1 kg | 216 / 338 lb 98 / 153.3 kg |
| 210 lb 95.3 kg | 72 / 138 lb 32.7 / 62.6 kg | 112 / 201 lb 50.8 / 91.2 kg | 173 / 276 lb 78.5 / 125.2 kg | 223 / 350 lb 101.2 / 158.8 kg |
| 220 lb 99.8 kg | 74 / 142 lb 33.6 / 64.4 kg | 116 / 207 lb 52.6 / 93.9 kg | 179 / 284 lb 81.2 / 128.8 kg | 230 / 361 lb 104.3 / 163.7 kg |
| 230 lb 104.3 kg | 76 / 147 lb 34.5 / 66.7 kg | 119 / 214 lb 54 / 97.1 kg | 184 / 293 lb 83.5 / 132.9 kg | 237 / 371 lb 107.5 / 168.3 kg |
| 240 lb 108.9 kg | 78 / 151 lb 35.4 / 68.5 kg | 123 / 220 lb 55.8 / 99.8 kg | 189 / 301 lb 85.7 / 136.5 kg | 244 / 382 lb 110.7 / 173.3 kg |
| 250 lb 113.4 kg | 80 / 155 lb 36.3 / 70.3 kg | 126 / 226 lb 57.2 / 102.5 kg | 195 / 310 lb 88.5 / 140.6 kg | 251 / 393 lb 113.9 / 178.3 kg |
| 260 lb 117.9 kg | 83 / 159 lb 37.6 / 72.1 kg | 129 / 232 lb 58.5 / 105.2 kg | 200 / 318 lb 90.7 / 144.2 kg | 258 / 403 lb 117 / 182.8 kg |
| 270 lb 122.5 kg | 85 / 163 lb 38.6 / 73.9 kg | 133 / 238 lb 60.3 / 108 kg | 205 / 326 lb 93 / 147.9 kg | 264 / 413 lb 119.7 / 187.3 kg |
| 280 lb 127 kg | 87 / 167 lb 39.5 / 75.7 kg | 136 / 243 lb 61.7 / 110.2 kg | 210 / 334 lb 95.3 / 151.5 kg | 271 / 423 lb 122.9 / 191.9 kg |
| 290 lb 131.5 kg | 89 / 171 lb 40.4 / 77.6 kg | 139 / 249 lb 63 / 112.9 kg | 215 / 342 lb 97.5 / 155.1 kg | 277 / 433 lb 125.6 / 196.4 kg |
| 300 lb 136.1 kg | 91 / 175 lb 41.3 / 79.4 kg | 142 / 255 lb 64.4 / 115.7 kg | 220 / 350 lb 99.8 / 158.8 kg | 283 / 443 lb 128.4 / 200.9 kg |
Women’s Dumbbell Bench Press vs Smith Machine Shrug Standards
How to read the table: The first number is Dumbbell Bench Press; the second is Smith Machine Shrug. 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 | 18 / 55 lb 8.2 / 24.9 kg | 34 / 82 lb 15.4 / 37.2 kg | 57 / 116 lb 25.9 / 52.6 kg | 80 / 150 lb 36.3 / 68 kg |
| 110 lb 49.9 kg | 19 / 59 lb 8.6 / 26.8 kg | 37 / 88 lb 16.8 / 39.9 kg | 61 / 124 lb 27.7 / 56.2 kg | 85 / 160 lb 38.6 / 72.6 kg |
| 120 lb 54.4 kg | 20 / 62 lb 9.1 / 28.1 kg | 39 / 93 lb 17.7 / 42.2 kg | 65 / 131 lb 29.5 / 59.4 kg | 90 / 170 lb 40.8 / 77.1 kg |
| 130 lb 59 kg | 21 / 65 lb 9.5 / 29.5 kg | 41 / 98 lb 18.6 / 44.5 kg | 68 / 138 lb 30.8 / 62.6 kg | 95 / 179 lb 43.1 / 81.2 kg |
| 140 lb 63.5 kg | 22 / 69 lb 10 / 31.3 kg | 43 / 103 lb 19.5 / 46.7 kg | 72 / 145 lb 32.7 / 65.8 kg | 100 / 188 lb 45.4 / 85.3 kg |
| 150 lb 68 kg | 23 / 72 lb 10.4 / 32.7 kg | 45 / 108 lb 20.4 / 49 kg | 75 / 152 lb 34 / 68.9 kg | 105 / 197 lb 47.6 / 89.4 kg |
| 160 lb 72.6 kg | 24 / 75 lb 10.9 / 34 kg | 47 / 113 lb 21.3 / 51.3 kg | 78 / 159 lb 35.4 / 72.1 kg | 110 / 206 lb 49.9 / 93.4 kg |
| 170 lb 77.1 kg | 25 / 78 lb 11.3 / 35.4 kg | 49 / 117 lb 22.2 / 53.1 kg | 82 / 165 lb 37.2 / 74.8 kg | 114 / 214 lb 51.7 / 97.1 kg |
| 180 lb 81.6 kg | 26 / 81 lb 11.8 / 36.7 kg | 51 / 122 lb 23.1 / 55.3 kg | 85 / 172 lb 38.6 / 78 kg | 119 / 222 lb 54 / 100.7 kg |
| 190 lb 86.2 kg | 27 / 84 lb 12.2 / 38.1 kg | 53 / 126 lb 24 / 57.2 kg | 88 / 178 lb 39.9 / 80.7 kg | 123 / 231 lb 55.8 / 104.8 kg |
| 200 lb 90.7 kg | 28 / 87 lb 12.7 / 39.5 kg | 55 / 131 lb 24.9 / 59.4 kg | 91 / 184 lb 41.3 / 83.5 kg | 127 / 239 lb 57.6 / 108.4 kg |
| 210 lb 95.3 kg | 29 / 90 lb 13.2 / 40.8 kg | 56 / 135 lb 25.4 / 61.2 kg | 94 / 190 lb 42.6 / 86.2 kg | 131 / 247 lb 59.4 / 112 kg |
| 220 lb 99.8 kg | 30 / 93 lb 13.6 / 42.2 kg | 58 / 139 lb 26.3 / 63 kg | 97 / 196 lb 44 / 88.9 kg | 136 / 254 lb 61.7 / 115.2 kg |
| 230 lb 104.3 kg | 31 / 96 lb 14.1 / 43.5 kg | 60 / 144 lb 27.2 / 65.3 kg | 100 / 202 lb 45.4 / 91.6 kg | 140 / 262 lb 63.5 / 118.8 kg |
| 240 lb 108.9 kg | 31 / 98 lb 14.1 / 44.5 kg | 62 / 148 lb 28.1 / 67.1 kg | 103 / 208 lb 46.7 / 94.3 kg | 144 / 269 lb 65.3 / 122 kg |
How Your Dumbbell Bench Press vs Smith Machine Shrug 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 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.
3. Find the smith machine shrug strength level
The standards use the sex-specific thresholds from the individual Smith Machine Shrug 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 lift 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 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 shrug | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Dumbbell Bench Press and Smith Machine Shrug 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 smith machine shrug standard is higher; below zero means the dumbbell 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.
39.4 → 72.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the smith machine shrug standard minus the dumbbell bench press standard. A plus sign means the smith machine shrug standard is higher. A minus sign means the dumbbell bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +46 lb +20.9 kg | +61 lb +27.7 kg | +71 lb +32.2 kg | +87 lb +39.4 kg |
| 130 lb 59 kg | +48 lb +21.8 kg | +64 lb +29 kg | +74 lb +33.5 kg | +92 lb +41.7 kg |
| 140 lb 63.5 kg | +50 lb +22.7 kg | +67 lb +30.4 kg | +78 lb +35.4 kg | +96 lb +43.5 kg |
| 150 lb 68 kg | +53 lb +24 kg | +71 lb +32.2 kg | +82 lb +37.2 kg | +100 lb +45.4 kg |
| 160 lb 72.6 kg | +55 lb +25 kg | +74 lb +33.6 kg | +86 lb +39 kg | +106 lb +48 kg |
| 170 lb 77.1 kg | +58 lb +26.3 kg | +78 lb +35.4 kg | +90 lb +40.9 kg | +110 lb +49.9 kg |
| 180 lb 81.6 kg | +59 lb +26.7 kg | +80 lb +36.3 kg | +93 lb +42.1 kg | +113 lb +51.3 kg |
| 190 lb 86.2 kg | +62 lb +28.1 kg | +83 lb +37.7 kg | +96 lb +43.5 kg | +118 lb +53.5 kg |
| 200 lb 90.7 kg | +64 lb +29 kg | +86 lb +39.1 kg | +99 lb +44.9 kg | +122 lb +55.3 kg |
| 210 lb 95.3 kg | +66 lb +29.9 kg | +89 lb +40.4 kg | +103 lb +46.7 kg | +127 lb +57.6 kg |
| 220 lb 99.8 kg | +68 lb +30.8 kg | +91 lb +41.3 kg | +105 lb +47.6 kg | +131 lb +59.4 kg |
| 230 lb 104.3 kg | +71 lb +32.2 kg | +95 lb +43.1 kg | +109 lb +49.4 kg | +134 lb +60.8 kg |
| 240 lb 108.9 kg | +73 lb +33.1 kg | +97 lb +44 kg | +112 lb +50.8 kg | +138 lb +62.6 kg |
| 250 lb 113.4 kg | +75 lb +34 kg | +100 lb +45.3 kg | +115 lb +52.1 kg | +142 lb +64.4 kg |
| 260 lb 117.9 kg | +76 lb +34.5 kg | +103 lb +46.7 kg | +118 lb +53.5 kg | +145 lb +65.8 kg |
| 270 lb 122.5 kg | +78 lb +35.3 kg | +105 lb +47.7 kg | +121 lb +54.9 kg | +149 lb +67.6 kg |
| 280 lb 127 kg | +80 lb +36.2 kg | +107 lb +48.5 kg | +124 lb +56.2 kg | +152 lb +69 kg |
| 290 lb 131.5 kg | +82 lb +37.2 kg | +110 lb +49.9 kg | +127 lb +57.6 kg | +156 lb +70.8 kg |
| 300 lb 136.1 kg | +84 lb +38.1 kg | +113 lb +51.3 kg | +130 lb +59 kg | +160 lb +72.5 kg |
How Women’s Dumbbell Bench Press and Smith Machine Shrug Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
31.7 → 56.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the smith machine shrug standard minus the dumbbell bench press standard. A plus sign means the smith machine shrug standard is higher. A minus sign means the dumbbell bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +37 lb +16.7 kg | +48 lb +21.8 kg | +59 lb +26.7 kg | +70 lb +31.7 kg |
| 110 lb 49.9 kg | +40 lb +18.2 kg | +51 lb +23.1 kg | +63 lb +28.5 kg | +75 lb +34 kg |
| 120 lb 54.4 kg | +42 lb +19 kg | +54 lb +24.5 kg | +66 lb +29.9 kg | +80 lb +36.3 kg |
| 130 lb 59 kg | +44 lb +20 kg | +57 lb +25.9 kg | +70 lb +31.8 kg | +84 lb +38.1 kg |
| 140 lb 63.5 kg | +47 lb +21.3 kg | +60 lb +27.2 kg | +73 lb +33.1 kg | +88 lb +39.9 kg |
| 150 lb 68 kg | +49 lb +22.3 kg | +63 lb +28.6 kg | +77 lb +34.9 kg | +92 lb +41.8 kg |
| 160 lb 72.6 kg | +51 lb +23.1 kg | +66 lb +30 kg | +81 lb +36.7 kg | +96 lb +43.5 kg |
| 170 lb 77.1 kg | +53 lb +24.1 kg | +68 lb +30.9 kg | +83 lb +37.6 kg | +100 lb +45.4 kg |
| 180 lb 81.6 kg | +55 lb +24.9 kg | +71 lb +32.2 kg | +87 lb +39.4 kg | +103 lb +46.7 kg |
| 190 lb 86.2 kg | +57 lb +25.9 kg | +73 lb +33.2 kg | +90 lb +40.8 kg | +108 lb +49 kg |
| 200 lb 90.7 kg | +59 lb +26.8 kg | +76 lb +34.5 kg | +93 lb +42.2 kg | +112 lb +50.8 kg |
| 210 lb 95.3 kg | +61 lb +27.6 kg | +79 lb +35.8 kg | +96 lb +43.6 kg | +116 lb +52.6 kg |
| 220 lb 99.8 kg | +63 lb +28.6 kg | +81 lb +36.7 kg | +99 lb +44.9 kg | +118 lb +53.5 kg |
| 230 lb 104.3 kg | +65 lb +29.4 kg | +84 lb +38.1 kg | +102 lb +46.2 kg | +122 lb +55.3 kg |
| 240 lb 108.9 kg | +67 lb +30.4 kg | +86 lb +39 kg | +105 lb +47.6 kg | +125 lb +56.7 kg |
Dumbbell Bench Press and Smith Machine Shrug Exercises Used by This Calculator
This calculator uses a bilateral flat dumbbell bench press and a strict smith machine shrug test. Use strict canonical Dumbbell Bench Press and Smith Machine Shrug tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use the canonical Smith Machine Shrug setup and load convention
Total effective Smith machine bar load is used, including the bar and all plates Use the machine stated or gym-used effective bar weight convention Smith bar held in both hands in front of the thighs Counted reps start from stable standing posture with the bar clear of hooks Feet planted and body position aligned with the Smith track Same machine, bar angle, start height, stance, and grip width for the full set Shoulders begin lowered or neutral before each rep Clear shoulder elevation required Controlled top position required Controlled lowering required Arms stay straight or nearly straight Bar stays clear of hooks, rails, and machine stops during counted reps Raw no-strap execution for the main standard No partial pulses, static holds, Smith machine deadlift lockouts, or rack holds No hook-supported reps, stop-bounced reps, or machine counterweight manipulation No knee dip, hip drive, torso bounce, stepping, or heaving No elbow pull, high pull, upright row, or clean pull mechanics No rolling shoulders No free-weight barbell, trap-bar, dumbbell, cable, or dedicated-machine substitutions
Enter one recent Dumbbell Bench Press result and one recent Smith Machine Shrug result
Use each exercise’s canonical input: Weight per dumbbell for Dumbbell Bench Press and Total external load for Smith Machine Shrug.
Related Tools
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Smith Machine Shrug — View the individual Smith Machine Shrug 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.
- Barbell Shrugs — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Shrug — 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.