Plate Loaded Shoulder Press vs Smith Machine Overhead Shoulder Press Strength Standards
Compare your plate loaded shoulder press and smith machine overhead shoulder 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, complete strict plate loaded shoulder press repetitions through full range with a stable setup, controlled weight, and no 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.
Plate Loaded Shoulder Press vs Smith Machine Overhead Shoulder Press Strength Standards by Bodyweight
These bodyweight tables place the plate loaded shoulder press and smith machine overhead shoulder 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 Plate Loaded Shoulder Press / Smith Machine Overhead Shoulder Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Plate Loaded Shoulder Press vs Smith Machine Overhead Shoulder Press Standards
How to read the table: The first number is Plate Loaded Shoulder Press; the second is Smith Machine Overhead Shoulder Press. 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 | 59 / 53 lb 26.8 / 24 kg | 87 / 76 lb 39.5 / 34.5 kg | 118 / 101 lb 53.5 / 45.8 kg | 151 / 129 lb 68.5 / 58.5 kg |
| 130 lb 59 kg | 62 / 56 lb 28.1 / 25.4 kg | 92 / 80 lb 41.7 / 36.3 kg | 124 / 106 lb 56.2 / 48.1 kg | 159 / 136 lb 72.1 / 61.7 kg |
| 140 lb 63.5 kg | 65 / 59 lb 29.5 / 26.8 kg | 96 / 84 lb 43.5 / 38.1 kg | 131 / 112 lb 59.4 / 50.8 kg | 167 / 143 lb 75.7 / 64.9 kg |
| 150 lb 68 kg | 68 / 62 lb 30.8 / 28.1 kg | 101 / 88 lb 45.8 / 39.9 kg | 137 / 117 lb 62.1 / 53.1 kg | 175 / 149 lb 79.4 / 67.6 kg |
| 160 lb 72.6 kg | 71 / 64 lb 32.2 / 29 kg | 105 / 92 lb 47.6 / 41.7 kg | 143 / 122 lb 64.9 / 55.3 kg | 183 / 156 lb 83 / 70.8 kg |
| 170 lb 77.1 kg | 74 / 67 lb 33.6 / 30.4 kg | 110 / 96 lb 49.9 / 43.5 kg | 149 / 127 lb 67.6 / 57.6 kg | 190 / 162 lb 86.2 / 73.5 kg |
| 180 lb 81.6 kg | 77 / 69 lb 34.9 / 31.3 kg | 114 / 99 lb 51.7 / 44.9 kg | 154 / 132 lb 69.9 / 59.9 kg | 198 / 169 lb 89.8 / 76.7 kg |
| 190 lb 86.2 kg | 80 / 72 lb 36.3 / 32.7 kg | 118 / 103 lb 53.5 / 46.7 kg | 160 / 137 lb 72.6 / 62.1 kg | 205 / 175 lb 93 / 79.4 kg |
| 200 lb 90.7 kg | 83 / 75 lb 37.6 / 34 kg | 122 / 107 lb 55.3 / 48.5 kg | 166 / 142 lb 75.3 / 64.4 kg | 212 / 181 lb 96.2 / 82.1 kg |
| 210 lb 95.3 kg | 86 / 77 lb 39 / 34.9 kg | 126 / 110 lb 57.2 / 49.9 kg | 171 / 146 lb 77.6 / 66.2 kg | 219 / 187 lb 99.3 / 84.8 kg |
| 220 lb 99.8 kg | 88 / 79 lb 39.9 / 35.8 kg | 130 / 114 lb 59 / 51.7 kg | 176 / 151 lb 79.8 / 68.5 kg | 226 / 193 lb 102.5 / 87.5 kg |
| 230 lb 104.3 kg | 91 / 82 lb 41.3 / 37.2 kg | 134 / 117 lb 60.8 / 53.1 kg | 182 / 156 lb 82.6 / 70.8 kg | 233 / 199 lb 105.7 / 90.3 kg |
| 240 lb 108.9 kg | 93 / 84 lb 42.2 / 38.1 kg | 138 / 120 lb 62.6 / 54.4 kg | 187 / 160 lb 84.8 / 72.6 kg | 240 / 204 lb 108.9 / 92.5 kg |
| 250 lb 113.4 kg | 96 / 86 lb 43.5 / 39 kg | 142 / 124 lb 64.4 / 56.2 kg | 192 / 165 lb 87.1 / 74.8 kg | 246 / 210 lb 111.6 / 95.3 kg |
| 260 lb 117.9 kg | 99 / 89 lb 44.9 / 40.4 kg | 145 / 127 lb 65.8 / 57.6 kg | 197 / 169 lb 89.4 / 76.7 kg | 253 / 216 lb 114.8 / 98 kg |
| 270 lb 122.5 kg | 101 / 91 lb 45.8 / 41.3 kg | 149 / 130 lb 67.6 / 59 kg | 202 / 173 lb 91.6 / 78.5 kg | 259 / 221 lb 117.5 / 100.2 kg |
| 280 lb 127 kg | 104 / 93 lb 47.2 / 42.2 kg | 153 / 133 lb 69.4 / 60.3 kg | 207 / 177 lb 93.9 / 80.3 kg | 265 / 227 lb 120.2 / 103 kg |
| 290 lb 131.5 kg | 106 / 95 lb 48.1 / 43.1 kg | 156 / 137 lb 70.8 / 62.1 kg | 212 / 182 lb 96.2 / 82.6 kg | 272 / 232 lb 123.4 / 105.2 kg |
| 300 lb 136.1 kg | 108 / 98 lb 49 / 44.5 kg | 160 / 140 lb 72.6 / 63.5 kg | 217 / 186 lb 98.4 / 84.4 kg | 278 / 237 lb 126.1 / 107.5 kg |
Women’s Plate Loaded Shoulder Press vs Smith Machine Overhead Shoulder Press Standards
How to read the table: The first number is Plate Loaded Shoulder Press; the second is Smith Machine Overhead Shoulder Press. 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 | 27 / 25 lb 12.2 / 11.3 kg | 43 / 39 lb 19.5 / 17.7 kg | 63 / 55 lb 28.6 / 24.9 kg | 85 / 73 lb 38.6 / 33.1 kg |
| 110 lb 49.9 kg | 29 / 27 lb 13.2 / 12.2 kg | 46 / 41 lb 20.9 / 18.6 kg | 67 / 59 lb 30.4 / 26.8 kg | 90 / 78 lb 40.8 / 35.4 kg |
| 120 lb 54.4 kg | 31 / 28 lb 14.1 / 12.7 kg | 49 / 44 lb 22.2 / 20 kg | 72 / 62 lb 32.7 / 28.1 kg | 96 / 83 lb 43.5 / 37.6 kg |
| 130 lb 59 kg | 33 / 30 lb 15 / 13.6 kg | 52 / 46 lb 23.6 / 20.9 kg | 75 / 65 lb 34 / 29.5 kg | 101 / 87 lb 45.8 / 39.5 kg |
| 140 lb 63.5 kg | 34 / 32 lb 15.4 / 14.5 kg | 54 / 49 lb 24.5 / 22.2 kg | 79 / 69 lb 35.8 / 31.3 kg | 106 / 92 lb 48.1 / 41.7 kg |
| 150 lb 68 kg | 36 / 33 lb 16.3 / 15 kg | 57 / 51 lb 25.9 / 23.1 kg | 83 / 72 lb 37.6 / 32.7 kg | 111 / 96 lb 50.3 / 43.5 kg |
| 160 lb 72.6 kg | 38 / 34 lb 17.2 / 15.4 kg | 60 / 53 lb 27.2 / 24 kg | 87 / 75 lb 39.5 / 34 kg | 116 / 100 lb 52.6 / 45.4 kg |
| 170 lb 77.1 kg | 39 / 36 lb 17.7 / 16.3 kg | 62 / 55 lb 28.1 / 24.9 kg | 90 / 78 lb 40.8 / 35.4 kg | 121 / 104 lb 54.9 / 47.2 kg |
| 180 lb 81.6 kg | 41 / 37 lb 18.6 / 16.8 kg | 64 / 58 lb 29 / 26.3 kg | 94 / 81 lb 42.6 / 36.7 kg | 125 / 108 lb 56.7 / 49 kg |
| 190 lb 86.2 kg | 42 / 39 lb 19.1 / 17.7 kg | 67 / 60 lb 30.4 / 27.2 kg | 97 / 84 lb 44 / 38.1 kg | 130 / 112 lb 59 / 50.8 kg |
| 200 lb 90.7 kg | 44 / 40 lb 20 / 18.1 kg | 69 / 62 lb 31.3 / 28.1 kg | 101 / 87 lb 45.8 / 39.5 kg | 134 / 116 lb 60.8 / 52.6 kg |
| 210 lb 95.3 kg | 45 / 41 lb 20.4 / 18.6 kg | 71 / 64 lb 32.2 / 29 kg | 104 / 90 lb 47.2 / 40.8 kg | 139 / 120 lb 63 / 54.4 kg |
| 220 lb 99.8 kg | 46 / 43 lb 20.9 / 19.5 kg | 74 / 66 lb 33.6 / 29.9 kg | 107 / 93 lb 48.5 / 42.2 kg | 143 / 124 lb 64.9 / 56.2 kg |
| 230 lb 104.3 kg | 48 / 44 lb 21.8 / 20 kg | 76 / 68 lb 34.5 / 30.8 kg | 110 / 96 lb 49.9 / 43.5 kg | 148 / 128 lb 67.1 / 58.1 kg |
| 240 lb 108.9 kg | 49 / 45 lb 22.2 / 20.4 kg | 78 / 70 lb 35.4 / 31.8 kg | 114 / 98 lb 51.7 / 44.5 kg | 152 / 131 lb 68.9 / 59.4 kg |
How Your Plate Loaded Shoulder Press vs Smith Machine Overhead Shoulder 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
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Plate Loaded Shoulder 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 plate loaded shoulder press strength level
For plate loaded shoulder 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.
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
For smith machine overhead shoulder 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.
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 plate loaded shoulder press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
How Men’s Plate Loaded Shoulder Press and Smith Machine Overhead Shoulder Press 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 overhead shoulder press standard is higher; below zero means the plate loaded shoulder 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.
The higher target remains with Plate Loaded Shoulder Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 10 kg at 120 lb and 18.6 kg at 300 lb.
How to read the table: Every number is the smith machine overhead shoulder press standard minus the plate loaded shoulder press standard. A plus sign means the smith machine overhead shoulder press standard is higher. A minus sign means the plate loaded shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −6 lb −2.8 kg | −11 lb −5 kg | −17 lb −7.7 kg | −22 lb −10 kg |
| 130 lb 59 kg | −6 lb −2.7 kg | −12 lb −5.4 kg | −18 lb −8.1 kg | −23 lb −10.4 kg |
| 140 lb 63.5 kg | −6 lb −2.7 kg | −12 lb −5.4 kg | −19 lb −8.6 kg | −24 lb −10.8 kg |
| 150 lb 68 kg | −6 lb −2.7 kg | −13 lb −5.9 kg | −20 lb −9 kg | −26 lb −11.8 kg |
| 160 lb 72.6 kg | −7 lb −3.2 kg | −13 lb −5.9 kg | −21 lb −9.6 kg | −27 lb −12.2 kg |
| 170 lb 77.1 kg | −7 lb −3.2 kg | −14 lb −6.4 kg | −22 lb −10 kg | −28 lb −12.7 kg |
| 180 lb 81.6 kg | −8 lb −3.6 kg | −15 lb −6.8 kg | −22 lb −10 kg | −29 lb −13.1 kg |
| 190 lb 86.2 kg | −8 lb −3.6 kg | −15 lb −6.8 kg | −23 lb −10.5 kg | −30 lb −13.6 kg |
| 200 lb 90.7 kg | −8 lb −3.6 kg | −15 lb −6.8 kg | −24 lb −10.9 kg | −31 lb −14.1 kg |
| 210 lb 95.3 kg | −9 lb −4.1 kg | −16 lb −7.3 kg | −25 lb −11.4 kg | −32 lb −14.5 kg |
| 220 lb 99.8 kg | −9 lb −4.1 kg | −16 lb −7.3 kg | −25 lb −11.3 kg | −33 lb −15 kg |
| 230 lb 104.3 kg | −9 lb −4.1 kg | −17 lb −7.7 kg | −26 lb −11.8 kg | −34 lb −15.4 kg |
| 240 lb 108.9 kg | −9 lb −4.1 kg | −18 lb −8.2 kg | −27 lb −12.2 kg | −36 lb −16.4 kg |
| 250 lb 113.4 kg | −10 lb −4.5 kg | −18 lb −8.2 kg | −27 lb −12.3 kg | −36 lb −16.3 kg |
| 260 lb 117.9 kg | −10 lb −4.5 kg | −18 lb −8.2 kg | −28 lb −12.7 kg | −37 lb −16.8 kg |
| 270 lb 122.5 kg | −10 lb −4.5 kg | −19 lb −8.6 kg | −29 lb −13.1 kg | −38 lb −17.3 kg |
| 280 lb 127 kg | −11 lb −5 kg | −20 lb −9.1 kg | −30 lb −13.6 kg | −38 lb −17.2 kg |
| 290 lb 131.5 kg | −11 lb −5 kg | −19 lb −8.7 kg | −30 lb −13.6 kg | −40 lb −18.2 kg |
| 300 lb 136.1 kg | −10 lb −4.5 kg | −20 lb −9.1 kg | −31 lb −14 kg | −41 lb −18.6 kg |
How Women’s Plate Loaded Shoulder Press and Smith Machine Overhead Shoulder Press Standards Differ
What the women’s data shows:
The plate loaded shoulder press and smith machine overhead shoulder press standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 170 lb, 190 lb, and 220 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
5.5 → 9.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the smith machine overhead shoulder press standard minus the plate loaded shoulder press standard. A plus sign means the smith machine overhead shoulder press standard is higher. A minus sign means the plate loaded shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −8 lb −3.7 kg | −12 lb −5.5 kg |
| 110 lb 49.9 kg | −2 lb −1 kg | −5 lb −2.3 kg | −8 lb −3.6 kg | −12 lb −5.4 kg |
| 120 lb 54.4 kg | −3 lb −1.4 kg | −5 lb −2.2 kg | −10 lb −4.6 kg | −13 lb −5.9 kg |
| 130 lb 59 kg | −3 lb −1.4 kg | −6 lb −2.7 kg | −10 lb −4.5 kg | −14 lb −6.3 kg |
| 140 lb 63.5 kg | −2 lb −0.9 kg | −5 lb −2.3 kg | −10 lb −4.5 kg | −14 lb −6.4 kg |
| 150 lb 68 kg | −3 lb −1.3 kg | −6 lb −2.8 kg | −11 lb −4.9 kg | −15 lb −6.8 kg |
| 160 lb 72.6 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −12 lb −5.5 kg | −16 lb −7.2 kg |
| 170 lb 77.1 kg | −3 lb −1.4 kg | −7 lb −3.2 kg | −12 lb −5.4 kg | −17 lb −7.7 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −6 lb −2.7 kg | −13 lb −5.9 kg | −17 lb −7.7 kg |
| 190 lb 86.2 kg | −3 lb −1.4 kg | −7 lb −3.2 kg | −13 lb −5.9 kg | −18 lb −8.2 kg |
| 200 lb 90.7 kg | −4 lb −1.9 kg | −7 lb −3.2 kg | −14 lb −6.3 kg | −18 lb −8.2 kg |
| 210 lb 95.3 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −14 lb −6.4 kg | −19 lb −8.6 kg |
| 220 lb 99.8 kg | −3 lb −1.4 kg | −8 lb −3.7 kg | −14 lb −6.3 kg | −19 lb −8.7 kg |
| 230 lb 104.3 kg | −4 lb −1.8 kg | −8 lb −3.7 kg | −14 lb −6.4 kg | −20 lb −9 kg |
| 240 lb 108.9 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −16 lb −7.2 kg | −21 lb −9.5 kg |
Plate Loaded Shoulder Press and Smith Machine Overhead Shoulder Press Exercises Used by This Calculator
Valid results depend on using the specified plate loaded shoulder press and smith machine overhead shoulder press technique and load convention. Use strict, repeatable Plate Loaded Shoulder 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 the Plate Loaded Shoulder Press setup and load convention
The total active plate-loaded machine resistance used for the overhead press. Valid bilateral machine shoulder press reps. Press the machine handles overhead without leg drive, partial lockout, per-side entry errors, chest-press substitution, seat drift, or bounced returns. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
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 Plate Loaded Shoulder Press result and one recent Smith Machine Overhead Shoulder Press result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Plate Loaded Shoulder Press — View the individual Plate Loaded Shoulder Press standards and next strength-level target.
- Smith Machine Overhead Shoulder Press — View the individual Smith Machine Overhead Shoulder Press standards and next strength-level target.
- Machine Shoulder 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.
- Seated Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Standing Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.