Smith Machine Overhead Press vs Plate Loaded Shoulder Press Strength Standards
Compare your smith machine overhead press and plate loaded shoulder 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 working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use the total effective Smith machine bar weight including plates and the machine bar convention and the total active plate-loaded machine resistance used for the overhead press. 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 Overhead Press vs Plate Loaded Shoulder Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the smith machine overhead press and plate loaded shoulder 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 overhead press and plate loaded shoulder 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 Overhead Press / Plate Loaded Shoulder 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 Overhead Press vs Plate Loaded Shoulder Press Standards
How to read the table: The first number is Smith Machine Overhead Press; the second is Plate Loaded Shoulder 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 | 59 / 59 lb 26.8 / 26.8 kg | 84 / 87 lb 38.1 / 39.5 kg | 115 / 118 lb 52.2 / 53.5 kg | 146 / 151 lb 66.2 / 68.5 kg |
| 130 lb 59 kg | 62 / 62 lb 28.1 / 28.1 kg | 89 / 92 lb 40.4 / 41.7 kg | 121 / 124 lb 54.9 / 56.2 kg | 154 / 159 lb 69.9 / 72.1 kg |
| 140 lb 63.5 kg | 65 / 65 lb 29.5 / 29.5 kg | 93 / 96 lb 42.2 / 43.5 kg | 127 / 131 lb 57.6 / 59.4 kg | 162 / 167 lb 73.5 / 75.7 kg |
| 150 lb 68 kg | 68 / 68 lb 30.8 / 30.8 kg | 97 / 101 lb 44 / 45.8 kg | 133 / 137 lb 60.3 / 62.1 kg | 169 / 175 lb 76.7 / 79.4 kg |
| 160 lb 72.6 kg | 71 / 71 lb 32.2 / 32.2 kg | 102 / 105 lb 46.3 / 47.6 kg | 139 / 143 lb 63 / 64.9 kg | 177 / 183 lb 80.3 / 83 kg |
| 170 lb 77.1 kg | 74 / 74 lb 33.6 / 33.6 kg | 106 / 110 lb 48.1 / 49.9 kg | 145 / 149 lb 65.8 / 67.6 kg | 184 / 190 lb 83.5 / 86.2 kg |
| 180 lb 81.6 kg | 77 / 77 lb 34.9 / 34.9 kg | 110 / 114 lb 49.9 / 51.7 kg | 150 / 154 lb 68 / 69.9 kg | 191 / 198 lb 86.6 / 89.8 kg |
| 190 lb 86.2 kg | 80 / 80 lb 36.3 / 36.3 kg | 114 / 118 lb 51.7 / 53.5 kg | 156 / 160 lb 70.8 / 72.6 kg | 198 / 205 lb 89.8 / 93 kg |
| 200 lb 90.7 kg | 83 / 83 lb 37.6 / 37.6 kg | 118 / 122 lb 53.5 / 55.3 kg | 161 / 166 lb 73 / 75.3 kg | 205 / 212 lb 93 / 96.2 kg |
| 210 lb 95.3 kg | 86 / 86 lb 39 / 39 kg | 122 / 126 lb 55.3 / 57.2 kg | 167 / 171 lb 75.7 / 77.6 kg | 212 / 219 lb 96.2 / 99.3 kg |
| 220 lb 99.8 kg | 88 / 88 lb 39.9 / 39.9 kg | 126 / 130 lb 57.2 / 59 kg | 172 / 176 lb 78 / 79.8 kg | 218 / 226 lb 98.9 / 102.5 kg |
| 230 lb 104.3 kg | 91 / 91 lb 41.3 / 41.3 kg | 129 / 134 lb 58.5 / 60.8 kg | 177 / 182 lb 80.3 / 82.6 kg | 225 / 233 lb 102.1 / 105.7 kg |
| 240 lb 108.9 kg | 93 / 93 lb 42.2 / 42.2 kg | 133 / 138 lb 60.3 / 62.6 kg | 182 / 187 lb 82.6 / 84.8 kg | 231 / 240 lb 104.8 / 108.9 kg |
| 250 lb 113.4 kg | 96 / 96 lb 43.5 / 43.5 kg | 137 / 142 lb 62.1 / 64.4 kg | 187 / 192 lb 84.8 / 87.1 kg | 238 / 246 lb 108 / 111.6 kg |
| 260 lb 117.9 kg | 99 / 99 lb 44.9 / 44.9 kg | 141 / 145 lb 64 / 65.8 kg | 192 / 197 lb 87.1 / 89.4 kg | 244 / 253 lb 110.7 / 114.8 kg |
| 270 lb 122.5 kg | 101 / 101 lb 45.8 / 45.8 kg | 144 / 149 lb 65.3 / 67.6 kg | 197 / 202 lb 89.4 / 91.6 kg | 250 / 259 lb 113.4 / 117.5 kg |
| 280 lb 127 kg | 104 / 104 lb 47.2 / 47.2 kg | 148 / 153 lb 67.1 / 69.4 kg | 202 / 207 lb 91.6 / 93.9 kg | 256 / 265 lb 116.1 / 120.2 kg |
| 290 lb 131.5 kg | 106 / 106 lb 48.1 / 48.1 kg | 151 / 156 lb 68.5 / 70.8 kg | 207 / 212 lb 93.9 / 96.2 kg | 262 / 272 lb 118.8 / 123.4 kg |
| 300 lb 136.1 kg | 108 / 108 lb 49 / 49 kg | 155 / 160 lb 70.3 / 72.6 kg | 212 / 217 lb 96.2 / 98.4 kg | 268 / 278 lb 121.6 / 126.1 kg |
Women’s Smith Machine Overhead Press vs Plate Loaded Shoulder Press Standards
How to read the table: The first number is Smith Machine Overhead Press; the second is Plate Loaded Shoulder 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 | 29 / 27 lb 13.2 / 12.2 kg | 43 / 43 lb 19.5 / 19.5 kg | 62 / 63 lb 28.1 / 28.6 kg | 80 / 85 lb 36.3 / 38.6 kg |
| 110 lb 49.9 kg | 31 / 29 lb 14.1 / 13.2 kg | 46 / 46 lb 20.9 / 20.9 kg | 66 / 67 lb 29.9 / 30.4 kg | 85 / 90 lb 38.6 / 40.8 kg |
| 120 lb 54.4 kg | 33 / 31 lb 15 / 14.1 kg | 49 / 49 lb 22.2 / 22.2 kg | 70 / 72 lb 31.8 / 32.7 kg | 90 / 96 lb 40.8 / 43.5 kg |
| 130 lb 59 kg | 35 / 33 lb 15.9 / 15 kg | 52 / 52 lb 23.6 / 23.6 kg | 74 / 75 lb 33.6 / 34 kg | 95 / 101 lb 43.1 / 45.8 kg |
| 140 lb 63.5 kg | 36 / 34 lb 16.3 / 15.4 kg | 54 / 54 lb 24.5 / 24.5 kg | 77 / 79 lb 34.9 / 35.8 kg | 100 / 106 lb 45.4 / 48.1 kg |
| 150 lb 68 kg | 38 / 36 lb 17.2 / 16.3 kg | 57 / 57 lb 25.9 / 25.9 kg | 81 / 83 lb 36.7 / 37.6 kg | 105 / 111 lb 47.6 / 50.3 kg |
| 160 lb 72.6 kg | 40 / 38 lb 18.1 / 17.2 kg | 60 / 60 lb 27.2 / 27.2 kg | 85 / 87 lb 38.6 / 39.5 kg | 110 / 116 lb 49.9 / 52.6 kg |
| 170 lb 77.1 kg | 41 / 39 lb 18.6 / 17.7 kg | 62 / 62 lb 28.1 / 28.1 kg | 88 / 90 lb 39.9 / 40.8 kg | 114 / 121 lb 51.7 / 54.9 kg |
| 180 lb 81.6 kg | 43 / 41 lb 19.5 / 18.6 kg | 64 / 64 lb 29 / 29 kg | 91 / 94 lb 41.3 / 42.6 kg | 119 / 125 lb 54 / 56.7 kg |
| 190 lb 86.2 kg | 44 / 42 lb 20 / 19.1 kg | 67 / 67 lb 30.4 / 30.4 kg | 95 / 97 lb 43.1 / 44 kg | 123 / 130 lb 55.8 / 59 kg |
| 200 lb 90.7 kg | 46 / 44 lb 20.9 / 20 kg | 69 / 69 lb 31.3 / 31.3 kg | 98 / 101 lb 44.5 / 45.8 kg | 127 / 134 lb 57.6 / 60.8 kg |
| 210 lb 95.3 kg | 48 / 45 lb 21.8 / 20.4 kg | 71 / 71 lb 32.2 / 32.2 kg | 101 / 104 lb 45.8 / 47.2 kg | 131 / 139 lb 59.4 / 63 kg |
| 220 lb 99.8 kg | 49 / 46 lb 22.2 / 20.9 kg | 74 / 74 lb 33.6 / 33.6 kg | 105 / 107 lb 47.6 / 48.5 kg | 136 / 143 lb 61.7 / 64.9 kg |
| 230 lb 104.3 kg | 51 / 48 lb 23.1 / 21.8 kg | 76 / 76 lb 34.5 / 34.5 kg | 108 / 110 lb 49 / 49.9 kg | 140 / 148 lb 63.5 / 67.1 kg |
| 240 lb 108.9 kg | 52 / 49 lb 23.6 / 22.2 kg | 78 / 78 lb 35.4 / 35.4 kg | 111 / 114 lb 50.3 / 51.7 kg | 144 / 152 lb 65.3 / 68.9 kg |
How Your Smith Machine Overhead Press vs Plate Loaded Shoulder 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 overhead press strength level
The standards use the sex-specific thresholds from the individual Smith Machine Overhead 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 larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the plate loaded shoulder press strength level
The standards use the sex-specific thresholds from the individual Plate Loaded Shoulder 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 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 smith machine overhead press | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the plate loaded shoulder press | 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 Smith Machine Overhead Press and Plate Loaded Shoulder 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 plate loaded shoulder press standard is higher; below zero means the smith machine overhead 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 smith machine overhead press and plate loaded shoulder press standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
2.3 → 4.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the plate loaded shoulder press standard minus the smith machine overhead press standard. A plus sign means the plate loaded shoulder press standard is higher. A minus sign means the smith machine overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 0 lb 0 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +5 lb +2.3 kg |
| 130 lb 59 kg | 0 lb 0 kg | +3 lb +1.3 kg | +3 lb +1.3 kg | +5 lb +2.2 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | +3 lb +1.3 kg | +4 lb +1.8 kg | +5 lb +2.2 kg |
| 150 lb 68 kg | 0 lb 0 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +6 lb +2.7 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | +3 lb +1.3 kg | +4 lb +1.9 kg | +6 lb +2.7 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +6 lb +2.7 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | +4 lb +1.8 kg | +4 lb +1.9 kg | +7 lb +3.2 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +7 lb +3.2 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +7 lb +3.2 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | +4 lb +1.9 kg | +4 lb +1.9 kg | +7 lb +3.1 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +8 lb +3.6 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +8 lb +3.6 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +9 lb +4.1 kg |
| 250 lb 113.4 kg | 0 lb 0 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +8 lb +3.6 kg |
| 260 lb 117.9 kg | 0 lb 0 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +9 lb +4.1 kg |
| 270 lb 122.5 kg | 0 lb 0 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +9 lb +4.1 kg |
| 280 lb 127 kg | 0 lb 0 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +9 lb +4.1 kg |
| 290 lb 131.5 kg | 0 lb 0 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +10 lb +4.6 kg |
| 300 lb 136.1 kg | 0 lb 0 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +10 lb +4.5 kg |
How Women’s Smith Machine Overhead Press and Plate Loaded Shoulder Press Standards Differ
What the women’s data shows:
The smith machine overhead press and plate loaded shoulder press standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Advanced and Elite at every displayed bodyweight.
2.3 → 3.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the plate loaded shoulder press standard minus the smith machine overhead press standard. A plus sign means the plate loaded shoulder press standard is higher. A minus sign means the smith machine overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −2 lb −1 kg | 0 lb 0 kg | +1 lb +0.5 kg | +5 lb +2.3 kg |
| 110 lb 49.9 kg | −2 lb −0.9 kg | 0 lb 0 kg | +1 lb +0.5 kg | +5 lb +2.2 kg |
| 120 lb 54.4 kg | −2 lb −0.9 kg | 0 lb 0 kg | +2 lb +0.9 kg | +6 lb +2.7 kg |
| 130 lb 59 kg | −2 lb −0.9 kg | 0 lb 0 kg | +1 lb +0.4 kg | +6 lb +2.7 kg |
| 140 lb 63.5 kg | −2 lb −0.9 kg | 0 lb 0 kg | +2 lb +0.9 kg | +6 lb +2.7 kg |
| 150 lb 68 kg | −2 lb −0.9 kg | 0 lb 0 kg | +2 lb +0.9 kg | +6 lb +2.7 kg |
| 160 lb 72.6 kg | −2 lb −0.9 kg | 0 lb 0 kg | +2 lb +0.9 kg | +6 lb +2.7 kg |
| 170 lb 77.1 kg | −2 lb −0.9 kg | 0 lb 0 kg | +2 lb +0.9 kg | +7 lb +3.2 kg |
| 180 lb 81.6 kg | −2 lb −0.9 kg | 0 lb 0 kg | +3 lb +1.3 kg | +6 lb +2.7 kg |
| 190 lb 86.2 kg | −2 lb −0.9 kg | 0 lb 0 kg | +2 lb +0.9 kg | +7 lb +3.2 kg |
| 200 lb 90.7 kg | −2 lb −0.9 kg | 0 lb 0 kg | +3 lb +1.3 kg | +7 lb +3.2 kg |
| 210 lb 95.3 kg | −3 lb −1.4 kg | 0 lb 0 kg | +3 lb +1.4 kg | +8 lb +3.6 kg |
| 220 lb 99.8 kg | −3 lb −1.3 kg | 0 lb 0 kg | +2 lb +0.9 kg | +7 lb +3.2 kg |
| 230 lb 104.3 kg | −3 lb −1.3 kg | 0 lb 0 kg | +2 lb +0.9 kg | +8 lb +3.6 kg |
| 240 lb 108.9 kg | −3 lb −1.4 kg | 0 lb 0 kg | +3 lb +1.4 kg | +8 lb +3.6 kg |
Smith Machine Overhead Press and Plate Loaded Shoulder Press Exercises Used by This Calculator
This calculator uses a strict smith machine overhead press test and a strict plate loaded shoulder press test. Use strict canonical Smith Machine Overhead Press and Plate Loaded Shoulder Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Smith Machine Overhead Press setup and load convention
the total effective Smith machine bar weight including plates and the machine bar convention strict Smith machine overhead press reps press the Smith bar overhead from the chosen start height to full lockout, keep the lower body quiet, and avoid hook bounce, partials, or push-press mechanics Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Use the canonical Plate Loaded Shoulder Press setup and load convention
the total active plate-loaded machine resistance used for the overhead press valid bilateral machine shoulder press reps press the machine handles overhead without leg drive, partial lockout, per-side entry errors, chest-press substitution, seat drift, or bounced returns Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Smith Machine Overhead Press result and one recent Plate Loaded Shoulder Press result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Smith Machine Overhead Press — View the individual Smith Machine Overhead Press standards and next strength-level target.
- Plate Loaded Shoulder Press — View the individual Plate Loaded Shoulder Press standards and next strength-level target.
- Barbell Push Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Clean And Press (Dumbbell) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Shoulder Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Barbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.