Close Grip Bench Press vs Smith Machine Shrug Strength Standards
Compare your close-grip 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: Total barbell weight for Close Grip Bench Press and Total external load for Smith Machine Shrug. Use a close-grip barbell bench press with a stable bench setup, controlled chest touch, narrow repeatable grip, and full elbow lockout without assistance 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.
Close Grip Bench Press vs Smith Machine Shrug Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the close-grip 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 close-grip 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 Close-Grip 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 Close-Grip Bench Press vs Smith Machine Shrug Standards
How to read the table: The first number is Close-Grip 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 | 84 / 95 lb 38.1 / 43.1 kg | 113 / 138 lb 51.3 / 62.6 kg | 143 / 190 lb 64.9 / 86.2 kg | 172 / 241 lb 78 / 109.3 kg |
| 130 lb 59 kg | 89 / 100 lb 40.4 / 45.4 kg | 120 / 146 lb 54.4 / 66.2 kg | 151 / 200 lb 68.5 / 90.7 kg | 182 / 254 lb 82.6 / 115.2 kg |
| 140 lb 63.5 kg | 93 / 105 lb 42.2 / 47.6 kg | 126 / 153 lb 57.2 / 69.4 kg | 158 / 210 lb 71.7 / 95.3 kg | 191 / 267 lb 86.6 / 121.1 kg |
| 150 lb 68 kg | 97 / 110 lb 44 / 49.9 kg | 132 / 161 lb 59.9 / 73 kg | 166 / 220 lb 75.3 / 99.8 kg | 200 / 279 lb 90.7 / 126.6 kg |
| 160 lb 72.6 kg | 102 / 115 lb 46.3 / 52.2 kg | 137 / 168 lb 62.1 / 76.2 kg | 173 / 230 lb 78.5 / 104.3 kg | 209 / 292 lb 94.8 / 132.4 kg |
| 170 lb 77.1 kg | 106 / 120 lb 48.1 / 54.4 kg | 143 / 175 lb 64.9 / 79.4 kg | 180 / 240 lb 81.6 / 108.9 kg | 217 / 304 lb 98.4 / 137.9 kg |
| 180 lb 81.6 kg | 110 / 124 lb 49.9 / 56.2 kg | 149 / 181 lb 67.6 / 82.1 kg | 187 / 249 lb 84.8 / 112.9 kg | 226 / 315 lb 102.5 / 142.9 kg |
| 190 lb 86.2 kg | 114 / 129 lb 51.7 / 58.5 kg | 154 / 188 lb 69.9 / 85.3 kg | 194 / 258 lb 88 / 117 kg | 234 / 327 lb 106.1 / 148.3 kg |
| 200 lb 90.7 kg | 118 / 133 lb 53.5 / 60.3 kg | 159 / 195 lb 72.1 / 88.5 kg | 201 / 267 lb 91.2 / 121.1 kg | 242 / 338 lb 109.8 / 153.3 kg |
| 210 lb 95.3 kg | 122 / 138 lb 55.3 / 62.6 kg | 165 / 201 lb 74.8 / 91.2 kg | 207 / 276 lb 93.9 / 125.2 kg | 250 / 350 lb 113.4 / 158.8 kg |
| 220 lb 99.8 kg | 126 / 142 lb 57.2 / 64.4 kg | 170 / 207 lb 77.1 / 93.9 kg | 214 / 284 lb 97.1 / 128.8 kg | 258 / 361 lb 117 / 163.7 kg |
| 230 lb 104.3 kg | 129 / 147 lb 58.5 / 66.7 kg | 175 / 214 lb 79.4 / 97.1 kg | 220 / 293 lb 99.8 / 132.9 kg | 266 / 371 lb 120.7 / 168.3 kg |
| 240 lb 108.9 kg | 133 / 151 lb 60.3 / 68.5 kg | 180 / 220 lb 81.6 / 99.8 kg | 227 / 301 lb 103 / 136.5 kg | 273 / 382 lb 123.8 / 173.3 kg |
| 250 lb 113.4 kg | 137 / 155 lb 62.1 / 70.3 kg | 185 / 226 lb 83.9 / 102.5 kg | 233 / 310 lb 105.7 / 140.6 kg | 281 / 393 lb 127.5 / 178.3 kg |
| 260 lb 117.9 kg | 141 / 159 lb 64 / 72.1 kg | 190 / 232 lb 86.2 / 105.2 kg | 239 / 318 lb 108.4 / 144.2 kg | 288 / 403 lb 130.6 / 182.8 kg |
| 270 lb 122.5 kg | 144 / 163 lb 65.3 / 73.9 kg | 195 / 238 lb 88.5 / 108 kg | 245 / 326 lb 111.1 / 147.9 kg | 296 / 413 lb 134.3 / 187.3 kg |
| 280 lb 127 kg | 148 / 167 lb 67.1 / 75.7 kg | 199 / 243 lb 90.3 / 110.2 kg | 251 / 334 lb 113.9 / 151.5 kg | 303 / 423 lb 137.4 / 191.9 kg |
| 290 lb 131.5 kg | 151 / 171 lb 68.5 / 77.6 kg | 204 / 249 lb 92.5 / 112.9 kg | 257 / 342 lb 116.6 / 155.1 kg | 310 / 433 lb 140.6 / 196.4 kg |
| 300 lb 136.1 kg | 155 / 175 lb 70.3 / 79.4 kg | 209 / 255 lb 94.8 / 115.7 kg | 263 / 350 lb 119.3 / 158.8 kg | 317 / 443 lb 143.8 / 200.9 kg |
Women’s Close-Grip Bench Press vs Smith Machine Shrug Standards
How to read the table: The first number is Close-Grip 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 | 39 / 55 lb 17.7 / 24.9 kg | 54 / 82 lb 24.5 / 37.2 kg | 69 / 116 lb 31.3 / 52.6 kg | 89 / 150 lb 40.4 / 68 kg |
| 110 lb 49.9 kg | 41 / 59 lb 18.6 / 26.8 kg | 58 / 88 lb 26.3 / 39.9 kg | 73 / 124 lb 33.1 / 56.2 kg | 94 / 160 lb 42.6 / 72.6 kg |
| 120 lb 54.4 kg | 44 / 62 lb 20 / 28.1 kg | 61 / 93 lb 27.7 / 42.2 kg | 78 / 131 lb 35.4 / 59.4 kg | 100 / 170 lb 45.4 / 77.1 kg |
| 130 lb 59 kg | 46 / 65 lb 20.9 / 29.5 kg | 65 / 98 lb 29.5 / 44.5 kg | 82 / 138 lb 37.2 / 62.6 kg | 105 / 179 lb 47.6 / 81.2 kg |
| 140 lb 63.5 kg | 49 / 69 lb 22.2 / 31.3 kg | 68 / 103 lb 30.8 / 46.7 kg | 86 / 145 lb 39 / 65.8 kg | 111 / 188 lb 50.3 / 85.3 kg |
| 150 lb 68 kg | 51 / 72 lb 23.1 / 32.7 kg | 71 / 108 lb 32.2 / 49 kg | 90 / 152 lb 40.8 / 68.9 kg | 116 / 197 lb 52.6 / 89.4 kg |
| 160 lb 72.6 kg | 53 / 75 lb 24 / 34 kg | 74 / 113 lb 33.6 / 51.3 kg | 94 / 159 lb 42.6 / 72.1 kg | 121 / 206 lb 54.9 / 93.4 kg |
| 170 lb 77.1 kg | 55 / 78 lb 24.9 / 35.4 kg | 77 / 117 lb 34.9 / 53.1 kg | 98 / 165 lb 44.5 / 74.8 kg | 126 / 214 lb 57.2 / 97.1 kg |
| 180 lb 81.6 kg | 58 / 81 lb 26.3 / 36.7 kg | 80 / 122 lb 36.3 / 55.3 kg | 102 / 172 lb 46.3 / 78 kg | 131 / 222 lb 59.4 / 100.7 kg |
| 190 lb 86.2 kg | 60 / 84 lb 27.2 / 38.1 kg | 83 / 126 lb 37.6 / 57.2 kg | 105 / 178 lb 47.6 / 80.7 kg | 136 / 231 lb 61.7 / 104.8 kg |
| 200 lb 90.7 kg | 62 / 87 lb 28.1 / 39.5 kg | 86 / 131 lb 39 / 59.4 kg | 109 / 184 lb 49.4 / 83.5 kg | 141 / 239 lb 64 / 108.4 kg |
| 210 lb 95.3 kg | 64 / 90 lb 29 / 40.8 kg | 89 / 135 lb 40.4 / 61.2 kg | 113 / 190 lb 51.3 / 86.2 kg | 145 / 247 lb 65.8 / 112 kg |
| 220 lb 99.8 kg | 66 / 93 lb 29.9 / 42.2 kg | 92 / 139 lb 41.7 / 63 kg | 116 / 196 lb 52.6 / 88.9 kg | 150 / 254 lb 68 / 115.2 kg |
| 230 lb 104.3 kg | 68 / 96 lb 30.8 / 43.5 kg | 94 / 144 lb 42.6 / 65.3 kg | 120 / 202 lb 54.4 / 91.6 kg | 154 / 262 lb 69.9 / 118.8 kg |
| 240 lb 108.9 kg | 70 / 98 lb 31.8 / 44.5 kg | 97 / 148 lb 44 / 67.1 kg | 123 / 208 lb 55.8 / 94.3 kg | 159 / 269 lb 72.1 / 122 kg |
How Your Close Grip 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 close-grip bench press strength level
The standards use the sex-specific close-grip 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 close-grip bench press | Use total-barbell estimated max 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 Close Grip 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 close-grip 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.
31.3 → 57.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the smith machine shrug standard minus the close-grip bench press standard. A plus sign means the smith machine shrug standard is higher. A minus sign means the close-grip bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +11 lb +5 kg | +25 lb +11.3 kg | +47 lb +21.3 kg | +69 lb +31.3 kg |
| 130 lb 59 kg | +11 lb +5 kg | +26 lb +11.8 kg | +49 lb +22.2 kg | +72 lb +32.6 kg |
| 140 lb 63.5 kg | +12 lb +5.4 kg | +27 lb +12.2 kg | +52 lb +23.6 kg | +76 lb +34.5 kg |
| 150 lb 68 kg | +13 lb +5.9 kg | +29 lb +13.1 kg | +54 lb +24.5 kg | +79 lb +35.9 kg |
| 160 lb 72.6 kg | +13 lb +5.9 kg | +31 lb +14.1 kg | +57 lb +25.8 kg | +83 lb +37.6 kg |
| 170 lb 77.1 kg | +14 lb +6.3 kg | +32 lb +14.5 kg | +60 lb +27.3 kg | +87 lb +39.5 kg |
| 180 lb 81.6 kg | +14 lb +6.3 kg | +32 lb +14.5 kg | +62 lb +28.1 kg | +89 lb +40.4 kg |
| 190 lb 86.2 kg | +15 lb +6.8 kg | +34 lb +15.4 kg | +64 lb +29 kg | +93 lb +42.2 kg |
| 200 lb 90.7 kg | +15 lb +6.8 kg | +36 lb +16.4 kg | +66 lb +29.9 kg | +96 lb +43.5 kg |
| 210 lb 95.3 kg | +16 lb +7.3 kg | +36 lb +16.4 kg | +69 lb +31.3 kg | +100 lb +45.4 kg |
| 220 lb 99.8 kg | +16 lb +7.2 kg | +37 lb +16.8 kg | +70 lb +31.7 kg | +103 lb +46.7 kg |
| 230 lb 104.3 kg | +18 lb +8.2 kg | +39 lb +17.7 kg | +73 lb +33.1 kg | +105 lb +47.6 kg |
| 240 lb 108.9 kg | +18 lb +8.2 kg | +40 lb +18.2 kg | +74 lb +33.5 kg | +109 lb +49.5 kg |
| 250 lb 113.4 kg | +18 lb +8.2 kg | +41 lb +18.6 kg | +77 lb +34.9 kg | +112 lb +50.8 kg |
| 260 lb 117.9 kg | +18 lb +8.1 kg | +42 lb +19 kg | +79 lb +35.8 kg | +115 lb +52.2 kg |
| 270 lb 122.5 kg | +19 lb +8.6 kg | +43 lb +19.5 kg | +81 lb +36.8 kg | +117 lb +53 kg |
| 280 lb 127 kg | +19 lb +8.6 kg | +44 lb +19.9 kg | +83 lb +37.6 kg | +120 lb +54.5 kg |
| 290 lb 131.5 kg | +20 lb +9.1 kg | +45 lb +20.4 kg | +85 lb +38.5 kg | +123 lb +55.8 kg |
| 300 lb 136.1 kg | +20 lb +9.1 kg | +46 lb +20.9 kg | +87 lb +39.5 kg | +126 lb +57.1 kg |
How Women’s Close Grip 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.
27.6 → 49.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the smith machine shrug standard minus the close-grip bench press standard. A plus sign means the smith machine shrug standard is higher. A minus sign means the close-grip bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +16 lb +7.2 kg | +28 lb +12.7 kg | +47 lb +21.3 kg | +61 lb +27.6 kg |
| 110 lb 49.9 kg | +18 lb +8.2 kg | +30 lb +13.6 kg | +51 lb +23.1 kg | +66 lb +30 kg |
| 120 lb 54.4 kg | +18 lb +8.1 kg | +32 lb +14.5 kg | +53 lb +24 kg | +70 lb +31.7 kg |
| 130 lb 59 kg | +19 lb +8.6 kg | +33 lb +15 kg | +56 lb +25.4 kg | +74 lb +33.6 kg |
| 140 lb 63.5 kg | +20 lb +9.1 kg | +35 lb +15.9 kg | +59 lb +26.8 kg | +77 lb +35 kg |
| 150 lb 68 kg | +21 lb +9.6 kg | +37 lb +16.8 kg | +62 lb +28.1 kg | +81 lb +36.8 kg |
| 160 lb 72.6 kg | +22 lb +10 kg | +39 lb +17.7 kg | +65 lb +29.5 kg | +85 lb +38.5 kg |
| 170 lb 77.1 kg | +23 lb +10.5 kg | +40 lb +18.2 kg | +67 lb +30.3 kg | +88 lb +39.9 kg |
| 180 lb 81.6 kg | +23 lb +10.4 kg | +42 lb +19 kg | +70 lb +31.7 kg | +91 lb +41.3 kg |
| 190 lb 86.2 kg | +24 lb +10.9 kg | +43 lb +19.6 kg | +73 lb +33.1 kg | +95 lb +43.1 kg |
| 200 lb 90.7 kg | +25 lb +11.4 kg | +45 lb +20.4 kg | +75 lb +34.1 kg | +98 lb +44.4 kg |
| 210 lb 95.3 kg | +26 lb +11.8 kg | +46 lb +20.8 kg | +77 lb +34.9 kg | +102 lb +46.2 kg |
| 220 lb 99.8 kg | +27 lb +12.3 kg | +47 lb +21.3 kg | +80 lb +36.3 kg | +104 lb +47.2 kg |
| 230 lb 104.3 kg | +28 lb +12.7 kg | +50 lb +22.7 kg | +82 lb +37.2 kg | +108 lb +48.9 kg |
| 240 lb 108.9 kg | +28 lb +12.7 kg | +51 lb +23.1 kg | +85 lb +38.5 kg | +110 lb +49.9 kg |
Close Grip Bench Press and Smith Machine Shrug Exercises Used by This Calculator
This calculator uses a strict barbell close-grip bench press and a strict smith machine shrug test. Use strict canonical Close Grip Bench Press and Smith Machine Shrug tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use total barbell load with a repeatable close grip
Enter the bar plus all plates. Keep a stable bench setup and repeatable narrow hand position, lower the bar under control to the chest, and press to full elbow lockout. Do not enter per-side plate weight, Smith-machine or dumbbell presses, wide-grip bench press, partial reps, bounced reps, assisted reps, or reps with excessive hip lift.
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 Close Grip Bench Press result and one recent Smith Machine Shrug result
Use each exercise’s canonical input: Total barbell weight for Close Grip Bench Press and Total external load for Smith Machine Shrug.
Related Tools
- Barbell Close-Grip Bench Press — View the individual Close-Grip Bench Press standards and next strength-level target.
- Smith Machine Shrug — View the individual Smith Machine Shrug standards and next strength-level target.
- 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.
- Barbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.