Dumbbell Bench Press vs Smith Machine Wide-Grip Bench Press Strength Standards
Compare your dumbbell bench press and smith machine wide-grip bench press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight per dumbbell and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, each rep finishes with full lockout at the top. For the second exercise, lower to light mid-sternum contact; press to elbows within 5 degrees of full extension without bounce, rehooking, support loss, or asymmetry. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Bench Press vs Smith Machine Wide-Grip Bench Press Strength Standards
Use these tables to compare the estimated one-rep max required for the dumbbell bench press and smith machine wide-grip bench 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 Dumbbell Bench Press / Smith Machine Wide-Grip Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Dumbbell Bench Press vs Smith Machine Wide-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 | Dumbbell Bench Press | 49 lb22.2 kg | 77 lb34.9 kg | 119 lb54 kg | 154 lb69.9 kg |
| Smith Machine Wide-Grip Bench Press | 99 lb44.9 kg | 136 lb61.7 kg | 177 lb80.3 kg | 220 lb99.8 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 52 lb23.6 kg | 82 lb37.2 kg | 126 lb57.2 kg | 162 lb73.5 kg |
| Smith Machine Wide-Grip Bench Press | 105 lb47.6 kg | 144 lb65.3 kg | 186 lb84.4 kg | 232 lb105.2 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 55 lb24.9 kg | 86 lb39 kg | 132 lb59.9 kg | 171 lb77.6 kg |
| Smith Machine Wide-Grip Bench Press | 110 lb49.9 kg | 151 lb68.5 kg | 196 lb88.9 kg | 244 lb110.7 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 57 lb25.9 kg | 90 lb40.8 kg | 138 lb62.6 kg | 179 lb81.2 kg |
| Smith Machine Wide-Grip Bench Press | 115 lb52.2 kg | 158 lb71.7 kg | 205 lb93 kg | 255 lb115.7 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 60 lb27.2 kg | 94 lb42.6 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Smith Machine Wide-Grip Bench Press | 120 lb54.4 kg | 165 lb74.8 kg | 214 lb97.1 kg | 267 lb121.1 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 62 lb28.1 kg | 97 lb44 kg | 150 lb68 kg | 194 lb88 kg |
| Smith Machine Wide-Grip Bench Press | 125 lb56.7 kg | 172 lb78 kg | 223 lb101.2 kg | 278 lb126.1 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 65 lb29.5 kg | 101 lb45.8 kg | 156 lb70.8 kg | 202 lb91.6 kg |
| Smith Machine Wide-Grip Bench Press | 130 lb59 kg | 178 lb80.7 kg | 232 lb105.2 kg | 288 lb130.6 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 162 lb73.5 kg | 209 lb94.8 kg |
| Smith Machine Wide-Grip Bench Press | 135 lb61.2 kg | 185 lb83.9 kg | 240 lb108.9 kg | 299 lb135.6 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 69 lb31.3 kg | 109 lb49.4 kg | 168 lb76.2 kg | 216 lb98 kg |
| Smith Machine Wide-Grip Bench Press | 140 lb63.5 kg | 191 lb86.6 kg | 248 lb112.5 kg | 309 lb140.2 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 72 lb32.7 kg | 112 lb50.8 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Smith Machine Wide-Grip Bench Press | 144 lb65.3 kg | 198 lb89.8 kg | 257 lb116.6 kg | 320 lb145.1 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 74 lb33.6 kg | 116 lb52.6 kg | 179 lb81.2 kg | 230 lb104.3 kg |
| Smith Machine Wide-Grip Bench Press | 149 lb67.6 kg | 204 lb92.5 kg | 265 lb120.2 kg | 330 lb149.7 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 76 lb34.5 kg | 119 lb54 kg | 184 lb83.5 kg | 237 lb107.5 kg |
| Smith Machine Wide-Grip Bench Press | 153 lb69.4 kg | 210 lb95.3 kg | 273 lb123.8 kg | 340 lb154.2 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 78 lb35.4 kg | 123 lb55.8 kg | 189 lb85.7 kg | 244 lb110.7 kg |
| Smith Machine Wide-Grip Bench Press | 158 lb71.7 kg | 216 lb98 kg | 280 lb127 kg | 349 lb158.3 kg | |
| 250 lb113.4 kg | Dumbbell Bench Press | 80 lb36.3 kg | 126 lb57.2 kg | 195 lb88.5 kg | 251 lb113.9 kg |
| Smith Machine Wide-Grip Bench Press | 162 lb73.5 kg | 222 lb100.7 kg | 288 lb130.6 kg | 359 lb162.8 kg | |
| 260 lb117.9 kg | Dumbbell Bench Press | 83 lb37.6 kg | 129 lb58.5 kg | 200 lb90.7 kg | 258 lb117 kg |
| Smith Machine Wide-Grip Bench Press | 166 lb75.3 kg | 228 lb103.4 kg | 296 lb134.3 kg | 369 lb167.4 kg | |
| 270 lb122.5 kg | Dumbbell Bench Press | 85 lb38.6 kg | 133 lb60.3 kg | 205 lb93 kg | 264 lb119.7 kg |
| Smith Machine Wide-Grip Bench Press | 171 lb77.6 kg | 234 lb106.1 kg | 303 lb137.4 kg | 378 lb171.5 kg | |
| 280 lb127 kg | Dumbbell Bench Press | 87 lb39.5 kg | 136 lb61.7 kg | 210 lb95.3 kg | 271 lb122.9 kg |
| Smith Machine Wide-Grip Bench Press | 175 lb79.4 kg | 240 lb108.9 kg | 311 lb141.1 kg | 387 lb175.5 kg | |
| 290 lb131.5 kg | Dumbbell Bench Press | 89 lb40.4 kg | 139 lb63 kg | 215 lb97.5 kg | 277 lb125.6 kg |
| Smith Machine Wide-Grip Bench Press | 179 lb81.2 kg | 245 lb111.1 kg | 318 lb144.2 kg | 396 lb179.6 kg | |
| 300 lb136.1 kg | Dumbbell Bench Press | 91 lb41.3 kg | 142 lb64.4 kg | 220 lb99.8 kg | 283 lb128.4 kg |
| Smith Machine Wide-Grip Bench Press | 183 lb83 kg | 251 lb113.9 kg | 325 lb147.4 kg | 405 lb183.7 kg |
Women’s Dumbbell Bench Press vs Smith Machine Wide-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 | Dumbbell Bench Press | 18 lb8.2 kg | 34 lb15.4 kg | 57 lb25.9 kg | 80 lb36.3 kg |
| Smith Machine Wide-Grip Bench Press | 50 lb22.7 kg | 71 lb32.2 kg | 96 lb43.5 kg | 125 lb56.7 kg | |
| 110 lb49.9 kg | Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 61 lb27.7 kg | 85 lb38.6 kg |
| Smith Machine Wide-Grip Bench Press | 53 lb24 kg | 76 lb34.5 kg | 102 lb46.3 kg | 133 lb60.3 kg | |
| 120 lb54.4 kg | Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 90 lb40.8 kg |
| Smith Machine Wide-Grip Bench Press | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg | 141 lb64 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 21 lb9.5 kg | 41 lb18.6 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Smith Machine Wide-Grip Bench Press | 59 lb26.8 kg | 85 lb38.6 kg | 115 lb52.2 kg | 149 lb67.6 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 72 lb32.7 kg | 100 lb45.4 kg |
| Smith Machine Wide-Grip Bench Press | 62 lb28.1 kg | 89 lb40.4 kg | 120 lb54.4 kg | 157 lb71.2 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 75 lb34 kg | 105 lb47.6 kg |
| Smith Machine Wide-Grip Bench Press | 65 lb29.5 kg | 93 lb42.2 kg | 126 lb57.2 kg | 164 lb74.4 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 24 lb10.9 kg | 47 lb21.3 kg | 78 lb35.4 kg | 110 lb49.9 kg |
| Smith Machine Wide-Grip Bench Press | 68 lb30.8 kg | 97 lb44 kg | 132 lb59.9 kg | 171 lb77.6 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 25 lb11.3 kg | 49 lb22.2 kg | 82 lb37.2 kg | 114 lb51.7 kg |
| Smith Machine Wide-Grip Bench Press | 71 lb32.2 kg | 101 lb45.8 kg | 137 lb62.1 kg | 178 lb80.7 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 26 lb11.8 kg | 51 lb23.1 kg | 85 lb38.6 kg | 119 lb54 kg |
| Smith Machine Wide-Grip Bench Press | 73 lb33.1 kg | 105 lb47.6 kg | 142 lb64.4 kg | 185 lb83.9 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 27 lb12.2 kg | 53 lb24 kg | 88 lb39.9 kg | 123 lb55.8 kg |
| Smith Machine Wide-Grip Bench Press | 76 lb34.5 kg | 109 lb49.4 kg | 148 lb67.1 kg | 192 lb87.1 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 28 lb12.7 kg | 55 lb24.9 kg | 91 lb41.3 kg | 127 lb57.6 kg |
| Smith Machine Wide-Grip Bench Press | 79 lb35.8 kg | 113 lb51.3 kg | 153 lb69.4 kg | 199 lb90.3 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 29 lb13.2 kg | 56 lb25.4 kg | 94 lb42.6 kg | 131 lb59.4 kg |
| Smith Machine Wide-Grip Bench Press | 81 lb36.7 kg | 116 lb52.6 kg | 158 lb71.7 kg | 205 lb93 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 30 lb13.6 kg | 58 lb26.3 kg | 97 lb44 kg | 136 lb61.7 kg |
| Smith Machine Wide-Grip Bench Press | 84 lb38.1 kg | 120 lb54.4 kg | 163 lb73.9 kg | 212 lb96.2 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 31 lb14.1 kg | 60 lb27.2 kg | 100 lb45.4 kg | 140 lb63.5 kg |
| Smith Machine Wide-Grip Bench Press | 86 lb39 kg | 124 lb56.2 kg | 168 lb76.2 kg | 218 lb98.9 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 31 lb14.1 kg | 62 lb28.1 kg | 103 lb46.7 kg | 144 lb65.3 kg |
| Smith Machine Wide-Grip Bench Press | 89 lb40.4 kg | 127 lb57.6 kg | 172 lb78 kg | 224 lb101.6 kg |
How Your Dumbbell Bench Press vs Smith Machine Wide-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)
Use recent Dumbbell Bench Press and Smith Machine Wide-Grip Bench 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 dumbbell bench press strength level
For dumbbell bench 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.
The target rises more slowly than bodyweight so larger lifters are expected to press more without requiring strength to increase pound for pound.
3. Find the smith machine wide-grip bench press strength level
The standards use the sex-specific thresholds from the individual Smith Machine Wide-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.
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 dumbbell bench press | Use bilateral estimated max from one-dumbbell input and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the smith machine wide-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 Dumbbell Bench Press and Smith Machine Wide-Grip Bench 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.
29.9 → 55.3 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 Wide-Grip Bench Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Smith Machine Wide-Grip Bench Press standard is higher, and below zero means the Dumbbell 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 Dumbbell Bench Press and Smith Machine Wide-Grip Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 100–240 lb bodyweight, the Elite gap changes from 20.4 to 36.3 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Wide-Grip Bench Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Smith Machine Wide-Grip Bench Press standard is higher, and below zero means the Dumbbell 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.
Dumbbell Bench Press and Smith Machine Wide-Grip Bench Press Exercises Used by This Calculator
Valid results depend on using the specified dumbbell bench press and smith machine wide-grip bench press technique and load convention. Use strict, repeatable Dumbbell Bench Press and Smith Machine Wide-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 Dumbbell Bench Press setup and load convention
Weight entered is weight per dumbbell. Dumbbells are lowered under control to chest level on a flat bench. Both dumbbells move together on each rep. Each rep finishes with full lockout at the top. Raw lifting only. Allowed equipment: matched dumbbells, flat bench, optional rack, optional belt, optional wrist wraps. Disallowed variations: incline dumbbell press, decline dumbbell press, single-arm dumbbell press, machine press, Smith machine, floor press, partial reps, and assisted reps. Estimated 1RM is calculated from bilateral load (weight per dumbbell × 2) and entered reps.
Use the Smith Machine Wide-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 pronated grip whose hand centers equal 2.0 times measured biacromial width plus or minus 2 cm, capped at 81 cm. If the calculated target exceeds 81 cm, use exactly 81 cm. Lower to light mid-sternum contact; press to elbows within 5 degrees of full extension without bounce, rehooking, support loss, or asymmetry. Count 1–12 controlled reps. Chalk/wrist wraps allowed; straps/hooks and assistance prohibited.
Enter one recent Dumbbell Bench Press result and one recent Smith Machine Wide-Grip Bench Press result
First lift: weight per dumbbell and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Smith Machine Wide-Grip Bench Press — View the individual Smith Machine Wide-Grip Bench Press standards and next strength-level target.
- Bench Press 1 Rep Max Calculator — 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.
- Wide Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.