Bench vs Smith Machine Overhead Shoulder Press Strength Standards
Compare your bench press and smith machine overhead shoulder press against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. For the second exercise, complete strict smith machine overhead shoulder press repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Smith Machine Overhead Shoulder Press Strength Standards
Use these tables to compare the estimated one-rep max required for the bench press and smith machine overhead shoulder press to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Bench Press / Smith Machine Overhead Shoulder Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Bench Press vs Smith Machine Overhead Shoulder 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 | Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg |
| Smith Machine Overhead Shoulder Press | 53 lb24 kg | 76 lb34.5 kg | 101 lb45.8 kg | 129 lb58.5 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Smith Machine Overhead Shoulder Press | 56 lb25.4 kg | 80 lb36.3 kg | 106 lb48.1 kg | 136 lb61.7 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Smith Machine Overhead Shoulder Press | 59 lb26.8 kg | 84 lb38.1 kg | 112 lb50.8 kg | 143 lb64.9 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Smith Machine Overhead Shoulder Press | 62 lb28.1 kg | 88 lb39.9 kg | 117 lb53.1 kg | 149 lb67.6 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Smith Machine Overhead Shoulder Press | 64 lb29 kg | 92 lb41.7 kg | 122 lb55.3 kg | 156 lb70.8 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Smith Machine Overhead Shoulder Press | 67 lb30.4 kg | 96 lb43.5 kg | 127 lb57.6 kg | 162 lb73.5 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Smith Machine Overhead Shoulder Press | 69 lb31.3 kg | 99 lb44.9 kg | 132 lb59.9 kg | 169 lb76.7 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Smith Machine Overhead Shoulder Press | 72 lb32.7 kg | 103 lb46.7 kg | 137 lb62.1 kg | 175 lb79.4 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Smith Machine Overhead Shoulder Press | 75 lb34 kg | 107 lb48.5 kg | 142 lb64.4 kg | 181 lb82.1 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Smith Machine Overhead Shoulder Press | 77 lb34.9 kg | 110 lb49.9 kg | 146 lb66.2 kg | 187 lb84.8 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Smith Machine Overhead Shoulder Press | 79 lb35.8 kg | 114 lb51.7 kg | 151 lb68.5 kg | 193 lb87.5 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Smith Machine Overhead Shoulder Press | 82 lb37.2 kg | 117 lb53.1 kg | 156 lb70.8 kg | 199 lb90.3 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Smith Machine Overhead Shoulder Press | 84 lb38.1 kg | 120 lb54.4 kg | 160 lb72.6 kg | 204 lb92.5 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Smith Machine Overhead Shoulder Press | 86 lb39 kg | 124 lb56.2 kg | 165 lb74.8 kg | 210 lb95.3 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Smith Machine Overhead Shoulder Press | 89 lb40.4 kg | 127 lb57.6 kg | 169 lb76.7 kg | 216 lb98 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Smith Machine Overhead Shoulder Press | 91 lb41.3 kg | 130 lb59 kg | 173 lb78.5 kg | 221 lb100.2 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Smith Machine Overhead Shoulder Press | 93 lb42.2 kg | 133 lb60.3 kg | 177 lb80.3 kg | 227 lb103 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Smith Machine Overhead Shoulder Press | 95 lb43.1 kg | 137 lb62.1 kg | 182 lb82.6 kg | 232 lb105.2 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Smith Machine Overhead Shoulder Press | 98 lb44.5 kg | 140 lb63.5 kg | 186 lb84.4 kg | 237 lb107.5 kg |
Women’s Bench Press vs Smith Machine Overhead Shoulder 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 | Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg |
| Smith Machine Overhead Shoulder Press | 25 lb11.3 kg | 39 lb17.7 kg | 55 lb24.9 kg | 73 lb33.1 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Smith Machine Overhead Shoulder Press | 27 lb12.2 kg | 41 lb18.6 kg | 59 lb26.8 kg | 78 lb35.4 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Smith Machine Overhead Shoulder Press | 28 lb12.7 kg | 44 lb20 kg | 62 lb28.1 kg | 83 lb37.6 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Smith Machine Overhead Shoulder Press | 30 lb13.6 kg | 46 lb20.9 kg | 65 lb29.5 kg | 87 lb39.5 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Smith Machine Overhead Shoulder Press | 32 lb14.5 kg | 49 lb22.2 kg | 69 lb31.3 kg | 92 lb41.7 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Smith Machine Overhead Shoulder Press | 33 lb15 kg | 51 lb23.1 kg | 72 lb32.7 kg | 96 lb43.5 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Smith Machine Overhead Shoulder Press | 34 lb15.4 kg | 53 lb24 kg | 75 lb34 kg | 100 lb45.4 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Smith Machine Overhead Shoulder Press | 36 lb16.3 kg | 55 lb24.9 kg | 78 lb35.4 kg | 104 lb47.2 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Smith Machine Overhead Shoulder Press | 37 lb16.8 kg | 58 lb26.3 kg | 81 lb36.7 kg | 108 lb49 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Smith Machine Overhead Shoulder Press | 39 lb17.7 kg | 60 lb27.2 kg | 84 lb38.1 kg | 112 lb50.8 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Smith Machine Overhead Shoulder Press | 40 lb18.1 kg | 62 lb28.1 kg | 87 lb39.5 kg | 116 lb52.6 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Smith Machine Overhead Shoulder Press | 41 lb18.6 kg | 64 lb29 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Smith Machine Overhead Shoulder Press | 43 lb19.5 kg | 66 lb29.9 kg | 93 lb42.2 kg | 124 lb56.2 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Smith Machine Overhead Shoulder Press | 44 lb20 kg | 68 lb30.8 kg | 96 lb43.5 kg | 128 lb58.1 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Smith Machine Overhead Shoulder Press | 45 lb20.4 kg | 70 lb31.8 kg | 98 lb44.5 kg | 131 lb59.4 kg |
How Your Barbell Bench Press vs Smith Machine Overhead Shoulder Press Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Bench Press and Smith Machine Overhead Shoulder Press sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the bench press strength level
The bench press standards use the approved sex-specific reference targets from the individual raw competition-style 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.
3. Find the smith machine overhead shoulder press strength level
The standards use the sex-specific thresholds from the individual Smith Machine Overhead Shoulder 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.
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
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 bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the smith machine overhead shoulder 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Barbell Bench Press and Smith Machine Overhead Shoulder Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
59.9 → 110.7 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Overhead Shoulder Press standard minus the Bench Press standard: zero means equal, above zero means the Smith Machine Overhead Shoulder Press standard is higher, and below zero means the Bench Press 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 Bench Press and Smith Machine Overhead Shoulder Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
32.7 → 58.5 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 Overhead Shoulder Press standard minus the Bench Press standard: zero means equal, above zero means the Smith Machine Overhead Shoulder Press standard is higher, and below zero means the Bench Press 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 Bench Press and Smith Machine Overhead Shoulder Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the bench press and smith machine overhead shoulder press setup consistent with their individual rules. Use strict, repeatable Barbell Bench Press and Smith Machine Overhead Shoulder 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 a paused competition-style barbell bench press
Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.
Use the Smith Machine Overhead Shoulder Press setup and load convention
The entered weight for strict Smith Machine Overhead Shoulder Press. Valid Smith overhead shoulder press reps. Press the Smith bar overhead to a controlled lockout or machine-intended top position, then lower under control to the same bottom range and finish with A valid finish shows controlled elbow extension overhead with no leg drive, excessive lean-back, rack bounce, incline-press drift, or partial lockout. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Barbell Bench Press result and one recent Smith Machine Overhead Shoulder Press result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Smith Machine Overhead Shoulder Press — View the individual Smith Machine Overhead Shoulder Press standards and next strength-level target.
- Smith Machine Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Barbell 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.
- Seated Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Arnold Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.