Barbell Side Lunge vs Smith Machine Reverse-Grip Bench Press
Compare your barbell side lunge and smith machine reverse-grip bench press against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see 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, lower to light lower-sternum contact; press to elbows within 5 degrees of full extension without bounce, rehooking, support loss, or asymmetric motion. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Smith Machine Reverse-Grip Bench Press Strength Standards
These bodyweight tables place the barbell side lunge and smith machine reverse-grip bench 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 Reverse-Grip Bench 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 Reverse-Grip Bench 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 Reverse-Grip Bench Press | 93 lb42.2 kg | 124 lb56.2 kg | 161 lb73 kg | 202 lb91.6 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 Reverse-Grip Bench Press | 99 lb44.9 kg | 130 lb59 kg | 170 lb77.1 kg | 213 lb96.6 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 Reverse-Grip Bench Press | 104 lb47.2 kg | 137 lb62.1 kg | 179 lb81.2 kg | 224 lb101.6 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 Reverse-Grip Bench Press | 108 lb49 kg | 144 lb65.3 kg | 187 lb84.8 kg | 234 lb106.1 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Smith Machine Reverse-Grip Bench Press | 113 lb51.3 kg | 150 lb68 kg | 195 lb88.5 kg | 244 lb110.7 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 Reverse-Grip Bench Press | 118 lb53.5 kg | 156 lb70.8 kg | 203 lb92.1 kg | 254 lb115.2 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 Reverse-Grip Bench Press | 123 lb55.8 kg | 162 lb73.5 kg | 211 lb95.7 kg | 264 lb119.7 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 Reverse-Grip Bench Press | 127 lb57.6 kg | 168 lb76.2 kg | 219 lb99.3 kg | 274 lb124.3 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 Reverse-Grip Bench Press | 131 lb59.4 kg | 174 lb78.9 kg | 227 lb103 kg | 284 lb128.8 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 Reverse-Grip Bench Press | 136 lb61.7 kg | 180 lb81.6 kg | 234 lb106.1 kg | 293 lb132.9 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 Reverse-Grip Bench Press | 140 lb63.5 kg | 185 lb83.9 kg | 241 lb109.3 kg | 302 lb137 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 Reverse-Grip Bench Press | 144 lb65.3 kg | 191 lb86.6 kg | 249 lb112.9 kg | 311 lb141.1 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 Reverse-Grip Bench Press | 148 lb67.1 kg | 196 lb88.9 kg | 256 lb116.1 kg | 320 lb145.1 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 Reverse-Grip Bench Press | 152 lb68.9 kg | 202 lb91.6 kg | 263 lb119.3 kg | 329 lb149.2 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 Reverse-Grip Bench Press | 157 lb71.2 kg | 207 lb93.9 kg | 270 lb122.5 kg | 338 lb153.3 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 Reverse-Grip Bench Press | 161 lb73 kg | 212 lb96.2 kg | 277 lb125.6 kg | 346 lb156.9 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Smith Machine Reverse-Grip Bench Press | 164 lb74.4 kg | 218 lb98.9 kg | 284 lb128.8 kg | 355 lb161 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 Reverse-Grip Bench Press | 168 lb76.2 kg | 223 lb101.2 kg | 290 lb131.5 kg | 363 lb164.7 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 Reverse-Grip Bench Press | 172 lb78 kg | 228 lb103.4 kg | 297 lb134.7 kg | 372 lb168.7 kg |
Women’s Barbell Side Lunge vs Smith Machine Reverse-Grip Bench 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 Reverse-Grip Bench Press | 46 lb20.9 kg | 62 lb28.1 kg | 82 lb37.2 kg | 109 lb49.4 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 Reverse-Grip Bench Press | 49 lb22.2 kg | 66 lb29.9 kg | 87 lb39.5 kg | 116 lb52.6 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 Reverse-Grip Bench Press | 52 lb23.6 kg | 70 lb31.8 kg | 92 lb41.7 kg | 123 lb55.8 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 Reverse-Grip Bench Press | 55 lb24.9 kg | 74 lb33.6 kg | 97 lb44 kg | 130 lb59 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 Reverse-Grip Bench Press | 57 lb25.9 kg | 77 lb34.9 kg | 102 lb46.3 kg | 137 lb62.1 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Smith Machine Reverse-Grip Bench Press | 60 lb27.2 kg | 81 lb36.7 kg | 107 lb48.5 kg | 143 lb64.9 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 Reverse-Grip Bench Press | 63 lb28.6 kg | 85 lb38.6 kg | 112 lb50.8 kg | 149 lb67.6 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 Reverse-Grip Bench Press | 65 lb29.5 kg | 88 lb39.9 kg | 116 lb52.6 kg | 155 lb70.3 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 Reverse-Grip Bench Press | 68 lb30.8 kg | 91 lb41.3 kg | 121 lb54.9 kg | 161 lb73 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 Reverse-Grip Bench Press | 70 lb31.8 kg | 95 lb43.1 kg | 125 lb56.7 kg | 167 lb75.7 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 Reverse-Grip Bench Press | 73 lb33.1 kg | 98 lb44.5 kg | 130 lb59 kg | 173 lb78.5 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 Reverse-Grip Bench Press | 75 lb34 kg | 101 lb45.8 kg | 134 lb60.8 kg | 179 lb81.2 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 Reverse-Grip Bench Press | 77 lb34.9 kg | 105 lb47.6 kg | 138 lb62.6 kg | 185 lb83.9 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 Reverse-Grip Bench Press | 80 lb36.3 kg | 108 lb49 kg | 142 lb64.4 kg | 190 lb86.2 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Smith Machine Reverse-Grip Bench Press | 82 lb37.2 kg | 111 lb50.3 kg | 146 lb66.2 kg | 196 lb88.9 kg |
How Your Barbell Side Lunge vs Smith Machine Reverse-Grip Bench Press Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
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)
Set quality matters for this Barbell Side Lunge vs Smith Machine Reverse-Grip Bench Press comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
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 reverse-grip bench press strength level
The standards use the sex-specific thresholds from the individual Smith Machine Reverse-Grip Bench Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change 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 reverse-grip bench 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 Reverse-Grip Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Smith Machine Reverse-Grip Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 44.4 kg at 120 lb and 82.1 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Reverse-Grip Bench Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Smith Machine Reverse-Grip Bench 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 Reverse-Grip Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
19.5 → 34.9 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Reverse-Grip Bench Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Smith Machine Reverse-Grip Bench 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 Reverse-Grip Bench Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the barbell side lunge and smith machine reverse-grip bench press setup consistent with their individual rules. Use strict, repeatable Barbell Side Lunge and Smith Machine Reverse-Grip Bench 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 Reverse-Grip Bench Press setup and load convention
Use Smith rails vertical within 1 degree and a non-counterbalanced bar. Measure actual unloaded resistance and enter it plus every plate on both sleeves. Center a rigid 0-degree bench. Maintain head, shoulders, back, and glutes in contact and feet planted. Set safety stops 2 cm plus or minus 0.5 cm below chest-touch height. Use a closed fully supinated grip whose hand centers equal 1.25 times biacromial width plus or minus 2 cm. Wrists remain stacked and grip orientation cannot change. Lower to light lower-sternum contact; press to elbows within 5 degrees of full extension without bounce, rehooking, support loss, or asymmetric motion. Count 1–12 controlled reps. Chalk/wrist wraps allowed; straps/hooks and assistance prohibited.
Enter one recent Barbell Side Lunge result and one recent Smith Machine Reverse-Grip Bench 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 Reverse-Grip Bench Press — View the individual Smith Machine Reverse-Grip Bench 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.
- Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.