Incline Dumbbell Bench Press vs Smith Machine Shrug Strength Standards
Compare your incline dumbbell bench press and smith machine shrug against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: Weight per dumbbell for Incline Dumbbell Bench Press and Total external load for Smith Machine Shrug. Use a bilateral incline dumbbell bench press using two matched dumbbells, a 30–45 degree bench, shoulder-level bottom range, and even full lockout and Total effective Smith machine bar load is used, including the bar and all plates. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Incline Dumbbell Bench Press vs Smith Machine Shrug Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the incline dumbbell bench press and smith machine shrug to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your incline dumbbell bench press and smith machine shrug.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Incline Dumbbell Bench Press / Smith Machine Shrug, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Incline Dumbbell Bench Press vs Smith Machine Shrug Standards
How to read the table: The first number is Incline Dumbbell Bench Press; the second is Smith Machine Shrug. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 56 / 95 lb 25.4 / 43.1 kg | 84 / 138 lb 38.1 / 62.6 kg | 112 / 190 lb 50.8 / 86.2 kg | 168 / 241 lb 76.2 / 109.3 kg |
| 130 lb 59 kg | 59 / 100 lb 26.8 / 45.4 kg | 89 / 146 lb 40.4 / 66.2 kg | 118 / 200 lb 53.5 / 90.7 kg | 177 / 254 lb 80.3 / 115.2 kg |
| 140 lb 63.5 kg | 62 / 105 lb 28.1 / 47.6 kg | 93 / 153 lb 42.2 / 69.4 kg | 124 / 210 lb 56.2 / 95.3 kg | 186 / 267 lb 84.4 / 121.1 kg |
| 150 lb 68 kg | 65 / 110 lb 29.5 / 49.9 kg | 97 / 161 lb 44 / 73 kg | 130 / 220 lb 59 / 99.8 kg | 195 / 279 lb 88.5 / 126.6 kg |
| 160 lb 72.6 kg | 68 / 115 lb 30.8 / 52.2 kg | 102 / 168 lb 46.3 / 76.2 kg | 136 / 230 lb 61.7 / 104.3 kg | 203 / 292 lb 92.1 / 132.4 kg |
| 170 lb 77.1 kg | 71 / 120 lb 32.2 / 54.4 kg | 106 / 175 lb 48.1 / 79.4 kg | 141 / 240 lb 64 / 108.9 kg | 212 / 304 lb 96.2 / 137.9 kg |
| 180 lb 81.6 kg | 73 / 124 lb 33.1 / 56.2 kg | 110 / 181 lb 49.9 / 82.1 kg | 147 / 249 lb 66.7 / 112.9 kg | 220 / 315 lb 99.8 / 142.9 kg |
| 190 lb 86.2 kg | 76 / 129 lb 34.5 / 58.5 kg | 114 / 188 lb 51.7 / 85.3 kg | 152 / 258 lb 68.9 / 117 kg | 228 / 327 lb 103.4 / 148.3 kg |
| 200 lb 90.7 kg | 79 / 133 lb 35.8 / 60.3 kg | 118 / 195 lb 53.5 / 88.5 kg | 157 / 267 lb 71.2 / 121.1 kg | 236 / 338 lb 107 / 153.3 kg |
| 210 lb 95.3 kg | 81 / 138 lb 36.7 / 62.6 kg | 122 / 201 lb 55.3 / 91.2 kg | 162 / 276 lb 73.5 / 125.2 kg | 244 / 350 lb 110.7 / 158.8 kg |
| 220 lb 99.8 kg | 84 / 142 lb 38.1 / 64.4 kg | 126 / 207 lb 57.2 / 93.9 kg | 168 / 284 lb 76.2 / 128.8 kg | 251 / 361 lb 113.9 / 163.7 kg |
| 230 lb 104.3 kg | 86 / 147 lb 39 / 66.7 kg | 129 / 214 lb 58.5 / 97.1 kg | 173 / 293 lb 78.5 / 132.9 kg | 259 / 371 lb 117.5 / 168.3 kg |
| 240 lb 108.9 kg | 89 / 151 lb 40.4 / 68.5 kg | 133 / 220 lb 60.3 / 99.8 kg | 178 / 301 lb 80.7 / 136.5 kg | 266 / 382 lb 120.7 / 173.3 kg |
| 250 lb 113.4 kg | 91 / 155 lb 41.3 / 70.3 kg | 137 / 226 lb 62.1 / 102.5 kg | 183 / 310 lb 83 / 140.6 kg | 274 / 393 lb 124.3 / 178.3 kg |
| 260 lb 117.9 kg | 94 / 159 lb 42.6 / 72.1 kg | 141 / 232 lb 64 / 105.2 kg | 187 / 318 lb 84.8 / 144.2 kg | 281 / 403 lb 127.5 / 182.8 kg |
| 270 lb 122.5 kg | 96 / 163 lb 43.5 / 73.9 kg | 144 / 238 lb 65.3 / 108 kg | 192 / 326 lb 87.1 / 147.9 kg | 288 / 413 lb 130.6 / 187.3 kg |
| 280 lb 127 kg | 98 / 167 lb 44.5 / 75.7 kg | 148 / 243 lb 67.1 / 110.2 kg | 197 / 334 lb 89.4 / 151.5 kg | 295 / 423 lb 133.8 / 191.9 kg |
| 290 lb 131.5 kg | 101 / 171 lb 45.8 / 77.6 kg | 151 / 249 lb 68.5 / 112.9 kg | 201 / 342 lb 91.2 / 155.1 kg | 302 / 433 lb 137 / 196.4 kg |
| 300 lb 136.1 kg | 103 / 175 lb 46.7 / 79.4 kg | 155 / 255 lb 70.3 / 115.7 kg | 206 / 350 lb 93.4 / 158.8 kg | 309 / 443 lb 140.2 / 200.9 kg |
Women’s Incline Dumbbell Bench Press vs Smith Machine Shrug Standards
How to read the table: The first number is Incline Dumbbell Bench Press; the second is Smith Machine Shrug. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 18 / 55 lb 8.2 / 24.9 kg | 37 / 82 lb 16.8 / 37.2 kg | 60 / 116 lb 27.2 / 52.6 kg | 92 / 150 lb 41.7 / 68 kg |
| 110 lb 49.9 kg | 20 / 59 lb 9.1 / 26.8 kg | 39 / 88 lb 17.7 / 39.9 kg | 63 / 124 lb 28.6 / 56.2 kg | 98 / 160 lb 44.5 / 72.6 kg |
| 120 lb 54.4 kg | 21 / 62 lb 9.5 / 28.1 kg | 41 / 93 lb 18.6 / 42.2 kg | 67 / 131 lb 30.4 / 59.4 kg | 103 / 170 lb 46.7 / 77.1 kg |
| 130 lb 59 kg | 22 / 65 lb 10 / 29.5 kg | 44 / 98 lb 20 / 44.5 kg | 71 / 138 lb 32.2 / 62.6 kg | 109 / 179 lb 49.4 / 81.2 kg |
| 140 lb 63.5 kg | 23 / 69 lb 10.4 / 31.3 kg | 46 / 103 lb 20.9 / 46.7 kg | 74 / 145 lb 33.6 / 65.8 kg | 115 / 188 lb 52.2 / 85.3 kg |
| 150 lb 68 kg | 24 / 72 lb 10.9 / 32.7 kg | 48 / 108 lb 21.8 / 49 kg | 78 / 152 lb 35.4 / 68.9 kg | 120 / 197 lb 54.4 / 89.4 kg |
| 160 lb 72.6 kg | 25 / 75 lb 11.3 / 34 kg | 50 / 113 lb 22.7 / 51.3 kg | 81 / 159 lb 36.7 / 72.1 kg | 125 / 206 lb 56.7 / 93.4 kg |
| 170 lb 77.1 kg | 26 / 78 lb 11.8 / 35.4 kg | 52 / 117 lb 23.6 / 53.1 kg | 85 / 165 lb 38.6 / 74.8 kg | 130 / 214 lb 59 / 97.1 kg |
| 180 lb 81.6 kg | 27 / 81 lb 12.2 / 36.7 kg | 54 / 122 lb 24.5 / 55.3 kg | 88 / 172 lb 39.9 / 78 kg | 136 / 222 lb 61.7 / 100.7 kg |
| 190 lb 86.2 kg | 28 / 84 lb 12.7 / 38.1 kg | 56 / 126 lb 25.4 / 57.2 kg | 91 / 178 lb 41.3 / 80.7 kg | 140 / 231 lb 63.5 / 104.8 kg |
| 200 lb 90.7 kg | 29 / 87 lb 13.2 / 39.5 kg | 58 / 131 lb 26.3 / 59.4 kg | 94 / 184 lb 42.6 / 83.5 kg | 145 / 239 lb 65.8 / 108.4 kg |
| 210 lb 95.3 kg | 30 / 90 lb 13.6 / 40.8 kg | 60 / 135 lb 27.2 / 61.2 kg | 98 / 190 lb 44.5 / 86.2 kg | 150 / 247 lb 68 / 112 kg |
| 220 lb 99.8 kg | 31 / 93 lb 14.1 / 42.2 kg | 62 / 139 lb 28.1 / 63 kg | 101 / 196 lb 45.8 / 88.9 kg | 155 / 254 lb 70.3 / 115.2 kg |
| 230 lb 104.3 kg | 32 / 96 lb 14.5 / 43.5 kg | 64 / 144 lb 29 / 65.3 kg | 104 / 202 lb 47.2 / 91.6 kg | 160 / 262 lb 72.6 / 118.8 kg |
| 240 lb 108.9 kg | 33 / 98 lb 15 / 44.5 kg | 66 / 148 lb 29.9 / 67.1 kg | 107 / 208 lb 48.5 / 94.3 kg | 164 / 269 lb 74.4 / 122 kg |
How Your Incline Dumbbell Bench Press vs Smith Machine Shrug Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the incline dumbbell bench press strength level
The standards use the sex-specific incline dumbbell bench press thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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 per dumbbell without requiring strength to increase pound for pound.
3. Find the smith machine shrug strength level
The standards use the sex-specific thresholds from the individual Smith Machine Shrug tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 incline dumbbell bench press | Use one-dumbbell estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the smith machine shrug | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Incline Dumbbell Bench Press and Smith Machine Shrug Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the smith machine shrug standard is higher; below zero means the incline dumbbell bench press standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
33.1 → 60.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the smith machine shrug standard minus the incline dumbbell bench press standard. A plus sign means the smith machine shrug standard is higher. A minus sign means the incline dumbbell bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +39 lb +17.7 kg | +54 lb +24.5 kg | +78 lb +35.4 kg | +73 lb +33.1 kg |
| 130 lb 59 kg | +41 lb +18.6 kg | +57 lb +25.8 kg | +82 lb +37.2 kg | +77 lb +34.9 kg |
| 140 lb 63.5 kg | +43 lb +19.5 kg | +60 lb +27.2 kg | +86 lb +39.1 kg | +81 lb +36.7 kg |
| 150 lb 68 kg | +45 lb +20.4 kg | +64 lb +29 kg | +90 lb +40.8 kg | +84 lb +38.1 kg |
| 160 lb 72.6 kg | +47 lb +21.4 kg | +66 lb +29.9 kg | +94 lb +42.6 kg | +89 lb +40.3 kg |
| 170 lb 77.1 kg | +49 lb +22.2 kg | +69 lb +31.3 kg | +99 lb +44.9 kg | +92 lb +41.7 kg |
| 180 lb 81.6 kg | +51 lb +23.1 kg | +71 lb +32.2 kg | +102 lb +46.2 kg | +95 lb +43.1 kg |
| 190 lb 86.2 kg | +53 lb +24 kg | +74 lb +33.6 kg | +106 lb +48.1 kg | +99 lb +44.9 kg |
| 200 lb 90.7 kg | +54 lb +24.5 kg | +77 lb +35 kg | +110 lb +49.9 kg | +102 lb +46.3 kg |
| 210 lb 95.3 kg | +57 lb +25.9 kg | +79 lb +35.9 kg | +114 lb +51.7 kg | +106 lb +48.1 kg |
| 220 lb 99.8 kg | +58 lb +26.3 kg | +81 lb +36.7 kg | +116 lb +52.6 kg | +110 lb +49.8 kg |
| 230 lb 104.3 kg | +61 lb +27.7 kg | +85 lb +38.6 kg | +120 lb +54.4 kg | +112 lb +50.8 kg |
| 240 lb 108.9 kg | +62 lb +28.1 kg | +87 lb +39.5 kg | +123 lb +55.8 kg | +116 lb +52.6 kg |
| 250 lb 113.4 kg | +64 lb +29 kg | +89 lb +40.4 kg | +127 lb +57.6 kg | +119 lb +54 kg |
| 260 lb 117.9 kg | +65 lb +29.5 kg | +91 lb +41.2 kg | +131 lb +59.4 kg | +122 lb +55.3 kg |
| 270 lb 122.5 kg | +67 lb +30.4 kg | +94 lb +42.7 kg | +134 lb +60.8 kg | +125 lb +56.7 kg |
| 280 lb 127 kg | +69 lb +31.2 kg | +95 lb +43.1 kg | +137 lb +62.1 kg | +128 lb +58.1 kg |
| 290 lb 131.5 kg | +70 lb +31.8 kg | +98 lb +44.4 kg | +141 lb +63.9 kg | +131 lb +59.4 kg |
| 300 lb 136.1 kg | +72 lb +32.7 kg | +100 lb +45.4 kg | +144 lb +65.4 kg | +134 lb +60.7 kg |
How Women’s Incline Dumbbell Bench Press and Smith Machine Shrug Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
26.3 → 47.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the smith machine shrug standard minus the incline dumbbell bench press standard. A plus sign means the smith machine shrug standard is higher. A minus sign means the incline dumbbell bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +37 lb +16.7 kg | +45 lb +20.4 kg | +56 lb +25.4 kg | +58 lb +26.3 kg |
| 110 lb 49.9 kg | +39 lb +17.7 kg | +49 lb +22.2 kg | +61 lb +27.6 kg | +62 lb +28.1 kg |
| 120 lb 54.4 kg | +41 lb +18.6 kg | +52 lb +23.6 kg | +64 lb +29 kg | +67 lb +30.4 kg |
| 130 lb 59 kg | +43 lb +19.5 kg | +54 lb +24.5 kg | +67 lb +30.4 kg | +70 lb +31.8 kg |
| 140 lb 63.5 kg | +46 lb +20.9 kg | +57 lb +25.8 kg | +71 lb +32.2 kg | +73 lb +33.1 kg |
| 150 lb 68 kg | +48 lb +21.8 kg | +60 lb +27.2 kg | +74 lb +33.5 kg | +77 lb +35 kg |
| 160 lb 72.6 kg | +50 lb +22.7 kg | +63 lb +28.6 kg | +78 lb +35.4 kg | +81 lb +36.7 kg |
| 170 lb 77.1 kg | +52 lb +23.6 kg | +65 lb +29.5 kg | +80 lb +36.2 kg | +84 lb +38.1 kg |
| 180 lb 81.6 kg | +54 lb +24.5 kg | +68 lb +30.8 kg | +84 lb +38.1 kg | +86 lb +39 kg |
| 190 lb 86.2 kg | +56 lb +25.4 kg | +70 lb +31.8 kg | +87 lb +39.4 kg | +91 lb +41.3 kg |
| 200 lb 90.7 kg | +58 lb +26.3 kg | +73 lb +33.1 kg | +90 lb +40.9 kg | +94 lb +42.6 kg |
| 210 lb 95.3 kg | +60 lb +27.2 kg | +75 lb +34 kg | +92 lb +41.7 kg | +97 lb +44 kg |
| 220 lb 99.8 kg | +62 lb +28.1 kg | +77 lb +34.9 kg | +95 lb +43.1 kg | +99 lb +44.9 kg |
| 230 lb 104.3 kg | +64 lb +29 kg | +80 lb +36.3 kg | +98 lb +44.4 kg | +102 lb +46.2 kg |
| 240 lb 108.9 kg | +65 lb +29.5 kg | +82 lb +37.2 kg | +101 lb +45.8 kg | +105 lb +47.6 kg |
Incline Dumbbell Bench Press and Smith Machine Shrug Exercises Used by This Calculator
This calculator uses a bilateral incline dumbbell bench press and a strict smith machine shrug test. Use strict canonical Incline Dumbbell Bench Press and Smith Machine Shrug tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter one dumbbell and press two matched weights
Enter the weight of one dumbbell. Use a 30–45 degree bench, lower both matched dumbbells to shoulder level with the elbows passing the bench line, and press to an even full lockout with planted feet and no leg drive. Do not enter combined pair weight, flat or steep shoulder presses, alternating or unilateral sets, partial reps, bounced reps, or assisted reps.
Use the canonical Smith Machine Shrug setup and load convention
Total effective Smith machine bar load is used, including the bar and all plates Use the machine stated or gym-used effective bar weight convention Smith bar held in both hands in front of the thighs Counted reps start from stable standing posture with the bar clear of hooks Feet planted and body position aligned with the Smith track Same machine, bar angle, start height, stance, and grip width for the full set Shoulders begin lowered or neutral before each rep Clear shoulder elevation required Controlled top position required Controlled lowering required Arms stay straight or nearly straight Bar stays clear of hooks, rails, and machine stops during counted reps Raw no-strap execution for the main standard No partial pulses, static holds, Smith machine deadlift lockouts, or rack holds No hook-supported reps, stop-bounced reps, or machine counterweight manipulation No knee dip, hip drive, torso bounce, stepping, or heaving No elbow pull, high pull, upright row, or clean pull mechanics No rolling shoulders No free-weight barbell, trap-bar, dumbbell, cable, or dedicated-machine substitutions
Enter one recent Incline Dumbbell Bench Press result and one recent Smith Machine Shrug result
Use each exercise’s canonical input: Weight per dumbbell for Incline Dumbbell Bench Press and Total external load for Smith Machine Shrug.
Related Tools
- Dumbbell Incline Bench Press — View the individual Incline Dumbbell Bench Press standards and next strength-level target.
- Smith Machine Shrug — View the individual Smith Machine Shrug standards and next strength-level target.
- Barbell Shrugs — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Shrug — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.