Bench vs Smith Machine Reverse Grip Bench Press Strength Standards
Compare your bench press and smith machine reverse-grip bench 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: 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, 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 Bench Press vs Smith Machine Reverse-Grip Bench Press Strength Standards
These bodyweight tables place the bench press 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 Bench Press / 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 Bench Press 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 | Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 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 | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 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 | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 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 | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 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 | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 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 | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 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 | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 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 | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 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 | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 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 | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 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 | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 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 | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 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 | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 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 | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 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 | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 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 | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 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 | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 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 | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 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 | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Smith Machine Reverse-Grip Bench Press | 172 lb78 kg | 228 lb103.4 kg | 297 lb134.7 kg | 372 lb168.7 kg |
Women’s Bench Press 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 | Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 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 | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 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 | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 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 | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 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 | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 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 | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 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 | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 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 | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 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 | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 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 | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 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 | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 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 | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 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 | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 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 | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 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 | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 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 Bench Press vs Smith Machine Reverse-Grip Bench 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
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)
Set quality matters for this Barbell Bench Press 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 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.
The target rises more slowly than bodyweight so heavier lifters are expected to press more total barbell weight without requiring strength to increase pound for pound.
3. Find the smith machine reverse-grip bench press strength level
The smith machine reverse-grip bench press 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.
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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 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. |
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 Reverse-Grip Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
26.8 → 49.5 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 Reverse-Grip Bench Press standard minus the Bench Press standard: zero means equal, above zero means the Smith Machine Reverse-Grip Bench 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 Reverse-Grip Bench 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.
16.4 → 29 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 Bench Press standard: zero means equal, above zero means the Smith Machine Reverse-Grip Bench 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 Reverse-Grip Bench Press Exercises Used by This Calculator
For a useful comparison, perform a strict bench press and a strict smith machine reverse-grip bench press using the setup and load rules below. Use strict, repeatable Barbell Bench Press 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 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 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 Bench Press result and one recent Smith Machine Reverse-Grip Bench 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 Reverse-Grip Bench Press — View the individual Smith Machine Reverse-Grip Bench Press standards and next strength-level target.
- 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.
- Wide Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Paused Barbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Spoto Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.