Barbell Side Lunge vs Smith Machine Behind-The-Neck Press
Compare your barbell side lunge and smith machine behind-the-neck press against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, reps are performed evenly on both sides; weaker side determines valid load and rep count. For the second exercise, the lifter must press from the behind-the-neck start range to overhead lockout, then lower under control to the same behind-the-neck range without neck contact bounce, shoulder dumping. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Smith Machine Behind-the-Neck Press Strength Standards
These bodyweight tables place the barbell side lunge and smith machine behind-the-neck press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Barbell Side Lunge / Smith Machine Behind-the-Neck Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Barbell Side Lunge vs Smith Machine Behind-the-Neck Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Side Lunge | 36 lb16.3 kg | 53 lb24 kg | 76 lb34.5 kg | 104 lb47.2 kg |
| Smith Machine Behind-the-Neck Press | 48 lb21.8 kg | 70 lb31.8 kg | 98 lb44.5 kg | 126 lb57.2 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Smith Machine Behind-the-Neck Press | 50 lb22.7 kg | 74 lb33.6 kg | 103 lb46.7 kg | 133 lb60.3 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Smith Machine Behind-the-Neck Press | 53 lb24 kg | 78 lb35.4 kg | 109 lb49.4 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Smith Machine Behind-the-Neck Press | 56 lb25.4 kg | 81 lb36.7 kg | 114 lb51.7 kg | 146 lb66.2 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Smith Machine Behind-the-Neck Press | 58 lb26.3 kg | 85 lb38.6 kg | 119 lb54 kg | 152 lb68.9 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Smith Machine Behind-the-Neck Press | 60 lb27.2 kg | 88 lb39.9 kg | 123 lb55.8 kg | 159 lb72.1 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Smith Machine Behind-the-Neck Press | 63 lb28.6 kg | 92 lb41.7 kg | 128 lb58.1 kg | 165 lb74.8 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Smith Machine Behind-the-Neck Press | 65 lb29.5 kg | 95 lb43.1 kg | 133 lb60.3 kg | 171 lb77.6 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Smith Machine Behind-the-Neck Press | 67 lb30.4 kg | 98 lb44.5 kg | 138 lb62.6 kg | 177 lb80.3 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Smith Machine Behind-the-Neck Press | 69 lb31.3 kg | 102 lb46.3 kg | 142 lb64.4 kg | 183 lb83 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Smith Machine Behind-the-Neck Press | 72 lb32.7 kg | 105 lb47.6 kg | 147 lb66.7 kg | 189 lb85.7 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Smith Machine Behind-the-Neck Press | 74 lb33.6 kg | 108 lb49 kg | 151 lb68.5 kg | 194 lb88 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Smith Machine Behind-the-Neck Press | 76 lb34.5 kg | 111 lb50.3 kg | 155 lb70.3 kg | 200 lb90.7 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Smith Machine Behind-the-Neck Press | 78 lb35.4 kg | 114 lb51.7 kg | 160 lb72.6 kg | 205 lb93 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Smith Machine Behind-the-Neck Press | 80 lb36.3 kg | 117 lb53.1 kg | 164 lb74.4 kg | 211 lb95.7 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Smith Machine Behind-the-Neck Press | 82 lb37.2 kg | 120 lb54.4 kg | 168 lb76.2 kg | 216 lb98 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Smith Machine Behind-the-Neck Press | 84 lb38.1 kg | 123 lb55.8 kg | 172 lb78 kg | 221 lb100.2 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Smith Machine Behind-the-Neck Press | 86 lb39 kg | 126 lb57.2 kg | 176 lb79.8 kg | 227 lb103 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Smith Machine Behind-the-Neck Press | 88 lb39.9 kg | 129 lb58.5 kg | 180 lb81.6 kg | 232 lb105.2 kg |
Women’s Barbell Side Lunge vs Smith Machine Behind-the-Neck Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Side Lunge | 22 lb10 kg | 34 lb15.4 kg | 48 lb21.8 kg | 66 lb29.9 kg |
| Smith Machine Behind-the-Neck Press | 23 lb10.4 kg | 36 lb16.3 kg | 52 lb23.6 kg | 69 lb31.3 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Smith Machine Behind-the-Neck Press | 24 lb10.9 kg | 38 lb17.2 kg | 55 lb24.9 kg | 73 lb33.1 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Smith Machine Behind-the-Neck Press | 26 lb11.8 kg | 41 lb18.6 kg | 59 lb26.8 kg | 78 lb35.4 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Smith Machine Behind-the-Neck Press | 27 lb12.2 kg | 43 lb19.5 kg | 62 lb28.1 kg | 82 lb37.2 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Smith Machine Behind-the-Neck Press | 29 lb13.2 kg | 45 lb20.4 kg | 65 lb29.5 kg | 86 lb39 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Smith Machine Behind-the-Neck Press | 30 lb13.6 kg | 47 lb21.3 kg | 68 lb30.8 kg | 90 lb40.8 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Smith Machine Behind-the-Neck Press | 31 lb14.1 kg | 49 lb22.2 kg | 71 lb32.2 kg | 94 lb42.6 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Smith Machine Behind-the-Neck Press | 33 lb15 kg | 51 lb23.1 kg | 74 lb33.6 kg | 98 lb44.5 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Smith Machine Behind-the-Neck Press | 34 lb15.4 kg | 53 lb24 kg | 77 lb34.9 kg | 102 lb46.3 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Smith Machine Behind-the-Neck Press | 35 lb15.9 kg | 55 lb24.9 kg | 80 lb36.3 kg | 105 lb47.6 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Smith Machine Behind-the-Neck Press | 36 lb16.3 kg | 57 lb25.9 kg | 82 lb37.2 kg | 109 lb49.4 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Smith Machine Behind-the-Neck Press | 38 lb17.2 kg | 59 lb26.8 kg | 85 lb38.6 kg | 113 lb51.3 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Smith Machine Behind-the-Neck Press | 39 lb17.7 kg | 61 lb27.7 kg | 88 lb39.9 kg | 116 lb52.6 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Smith Machine Behind-the-Neck Press | 40 lb18.1 kg | 62 lb28.1 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Smith Machine Behind-the-Neck Press | 41 lb18.6 kg | 64 lb29 kg | 93 lb42.2 kg | 123 lb55.8 kg |
How Your Barbell Side Lunge vs Smith Machine Behind-the-Neck Press Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Barbell Side Lunge vs Smith Machine Behind-the-Neck Press comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the barbell side lunge strength level
The barbell side lunge rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the smith machine behind-the-neck press strength level
For smith machine behind-the-neck press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these 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 barbell side lunge | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the smith machine behind-the-neck press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Side Lunge and Smith Machine Behind-the-Neck Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Smith Machine Behind-the-Neck Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 10 kg at 120 lb and 18.6 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Behind-the-Neck Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Smith Machine Behind-the-Neck Press standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Side Lunge and Smith Machine Behind-the-Neck Press Standards Differ
What the women’s data shows:
The barbell side lunge and smith machine behind-the-neck 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.
Across all listed bodyweights, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 1.4 kg at 100 lb and 1.8 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Behind-the-Neck Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Smith Machine Behind-the-Neck Press standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Side Lunge and Smith Machine Behind-the-Neck Press Exercises Used by This Calculator
For a useful comparison, perform a strict barbell side lunge and a strict smith machine behind-the-neck press using the setup and load rules below. Use strict, repeatable Barbell Side Lunge and Smith Machine Behind-the-Neck Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the exercise-specific Barbell Side Lunge setup and load convention
Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. Lifter begins standing upright with feet hip-width apart. Lifter steps laterally into a wide stance. Working foot remains flat and planted throughout the rep. Lifter descends by sitting into the working hip. Non-working leg remains extended with minimal knee bend. Working thigh reaches at least parallel, with hip crease at or below knee level. Each repetition counts only after returning to a fully upright standing position with hips and knees extended and feet returned under the body. Torso remains neutral with minimal forward collapse or rotation. Each rep is controlled with consistent depth, step width, and tempo. Reps are performed evenly on both sides; weaker side determines valid load and rep count. Raw lifting only; no equipped or assisted support is included. No shallow side steps without clear depth, forward or rotational lunge substitutions, excessive torso lean, momentum-assisted returns, assisted variations, machine-based lateral lunges, Smith machine variations, partial reps, uneven step widths, or equipped lifting are included. Load input represents total barbell weight only, not bodyweight. Standards reflect unilateral lower-body strength with significant lateral stability demands. Side lunges typically allow less loading than forward or reverse lunges due to reduced mechanical efficiency. Most lifters are limited by hip mobility, adductor strength, and lateral balance. Shallow depth or shortened step width will inflate results. Strict, repeatable execution is required for valid comparisons. Estimated 1RM is calculated from the entered weight used and reps.
Use the Smith Machine Behind-the-Neck Press setup and load convention
The lifter must control the implement before the first counted rep begins. Valid Smith Machine Behind-the-Neck Press reps. The lifter must press from the behind-the-neck start range to overhead lockout, then lower under control to the same behind-the-neck range without neck contact bounce, shoulder dumping, or path change. A valid finish requires controlled overhead elbow extension with stable shoulders and no dip-drive, no rebound, no excessive spinal extension, and no rack-contact assist. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Barbell Side Lunge result and one recent Smith Machine Behind-the-Neck Press result
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Side Lunge — View the individual Barbell Side Lunge standards and next strength-level target.
- Smith Machine Behind-the-Neck Press — View the individual Smith Machine Behind-the-Neck Press standards and next strength-level target.
- Barbell Cossack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.