Single Arm Dumbbell Bench Press vs Smith Machine Bench Press Strength Standards
Compare your single arm dumbbell bench press and Smith machine bench 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: effective total smith load or machine-displayed load and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower the dumbbell under control to a consistent chest-side bottom position. For the second exercise, bench must be positioned so the bar reaches a consistent mid-chest or lower-chest touch point. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Single Arm Dumbbell Bench Press vs Smith Machine Bench Press Strength Standards by Bodyweight
The paired standards below show what the single arm dumbbell bench press and Smith machine bench press each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Single Arm Dumbbell Bench Press / Smith Machine Bench Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Single Arm Dumbbell Bench Press vs Smith Machine Bench Press Standards
How to read the table: The first number is Single Arm Dumbbell Bench Press; the second is Smith Machine Bench 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 | 39 / 107 lb 17.7 / 48.5 kg | 59 / 140 lb 26.8 / 63.5 kg | 81 / 186 lb 36.7 / 84.4 kg | 104 / 238 lb 47.2 / 108 kg |
| 130 lb 59 kg | 41 / 113 lb 18.6 / 51.3 kg | 62 / 148 lb 28.1 / 67.1 kg | 85 / 196 lb 38.6 / 88.9 kg | 109 / 251 lb 49.4 / 113.9 kg |
| 140 lb 63.5 kg | 43 / 119 lb 19.5 / 54 kg | 65 / 155 lb 29.5 / 70.3 kg | 90 / 206 lb 40.8 / 93.4 kg | 115 / 264 lb 52.2 / 119.7 kg |
| 150 lb 68 kg | 45 / 125 lb 20.4 / 56.7 kg | 68 / 162 lb 30.8 / 73.5 kg | 94 / 216 lb 42.6 / 98 kg | 120 / 276 lb 54.4 / 125.2 kg |
| 160 lb 72.6 kg | 47 / 130 lb 21.3 / 59 kg | 71 / 169 lb 32.2 / 76.7 kg | 98 / 226 lb 44.5 / 102.5 kg | 126 / 288 lb 57.2 / 130.6 kg |
| 170 lb 77.1 kg | 49 / 136 lb 22.2 / 61.7 kg | 74 / 176 lb 33.6 / 79.8 kg | 102 / 235 lb 46.3 / 106.6 kg | 131 / 300 lb 59.4 / 136.1 kg |
| 180 lb 81.6 kg | 51 / 141 lb 23.1 / 64 kg | 77 / 183 lb 34.9 / 83 kg | 106 / 244 lb 48.1 / 110.7 kg | 136 / 312 lb 61.7 / 141.5 kg |
| 190 lb 86.2 kg | 53 / 146 lb 24 / 66.2 kg | 80 / 190 lb 36.3 / 86.2 kg | 110 / 253 lb 49.9 / 114.8 kg | 141 / 323 lb 64 / 146.5 kg |
| 200 lb 90.7 kg | 55 / 151 lb 24.9 / 68.5 kg | 83 / 197 lb 37.6 / 89.4 kg | 114 / 262 lb 51.7 / 118.8 kg | 146 / 334 lb 66.2 / 151.5 kg |
| 210 lb 95.3 kg | 57 / 156 lb 25.9 / 70.8 kg | 86 / 203 lb 39 / 92.1 kg | 118 / 270 lb 53.5 / 122.5 kg | 151 / 345 lb 68.5 / 156.5 kg |
| 220 lb 99.8 kg | 58 / 161 lb 26.3 / 73 kg | 88 / 210 lb 39.9 / 95.3 kg | 121 / 279 lb 54.9 / 126.6 kg | 155 / 356 lb 70.3 / 161.5 kg |
| 230 lb 104.3 kg | 60 / 166 lb 27.2 / 75.3 kg | 91 / 216 lb 41.3 / 98 kg | 125 / 287 lb 56.7 / 130.2 kg | 160 / 367 lb 72.6 / 166.5 kg |
| 240 lb 108.9 kg | 62 / 171 lb 28.1 / 77.6 kg | 93 / 222 lb 42.2 / 100.7 kg | 129 / 296 lb 58.5 / 134.3 kg | 165 / 377 lb 74.8 / 171 kg |
| 250 lb 113.4 kg | 64 / 175 lb 29 / 79.4 kg | 96 / 228 lb 43.5 / 103.4 kg | 132 / 304 lb 59.9 / 137.9 kg | 169 / 388 lb 76.7 / 176 kg |
| 260 lb 117.9 kg | 65 / 180 lb 29.5 / 81.6 kg | 99 / 234 lb 44.9 / 106.1 kg | 136 / 312 lb 61.7 / 141.5 kg | 174 / 398 lb 78.9 / 180.5 kg |
| 270 lb 122.5 kg | 67 / 185 lb 30.4 / 83.9 kg | 101 / 240 lb 45.8 / 108.9 kg | 139 / 320 lb 63 / 145.1 kg | 178 / 408 lb 80.7 / 185.1 kg |
| 280 lb 127 kg | 69 / 189 lb 31.3 / 85.7 kg | 104 / 246 lb 47.2 / 111.6 kg | 142 / 328 lb 64.4 / 148.8 kg | 183 / 418 lb 83 / 189.6 kg |
| 290 lb 131.5 kg | 70 / 194 lb 31.8 / 88 kg | 106 / 252 lb 48.1 / 114.3 kg | 146 / 335 lb 66.2 / 152 kg | 187 / 428 lb 84.8 / 194.1 kg |
| 300 lb 136.1 kg | 72 / 198 lb 32.7 / 89.8 kg | 108 / 258 lb 49 / 117 kg | 149 / 343 lb 67.6 / 155.6 kg | 191 / 438 lb 86.6 / 198.7 kg |
Women’s Single Arm Dumbbell Bench Press vs Smith Machine Bench Press Standards
How to read the table: The first number is Single Arm Dumbbell Bench Press; the second is Smith Machine Bench 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 | 21 / 55 lb 9.5 / 24.9 kg | 32 / 73 lb 14.5 / 33.1 kg | 46 / 98 lb 20.9 / 44.5 kg | 62 / 133 lb 28.1 / 60.3 kg |
| 110 lb 49.9 kg | 22 / 59 lb 10 / 26.8 kg | 34 / 78 lb 15.4 / 35.4 kg | 49 / 105 lb 22.2 / 47.6 kg | 66 / 141 lb 29.9 / 64 kg |
| 120 lb 54.4 kg | 23 / 62 lb 10.4 / 28.1 kg | 36 / 83 lb 16.3 / 37.6 kg | 52 / 111 lb 23.6 / 50.3 kg | 70 / 150 lb 31.8 / 68 kg |
| 130 lb 59 kg | 25 / 65 lb 11.3 / 29.5 kg | 38 / 87 lb 17.2 / 39.5 kg | 55 / 117 lb 24.9 / 53.1 kg | 74 / 158 lb 33.6 / 71.7 kg |
| 140 lb 63.5 kg | 26 / 69 lb 11.8 / 31.3 kg | 40 / 92 lb 18.1 / 41.7 kg | 57 / 123 lb 25.9 / 55.8 kg | 77 / 166 lb 34.9 / 75.3 kg |
| 150 lb 68 kg | 27 / 72 lb 12.2 / 32.7 kg | 42 / 96 lb 19.1 / 43.5 kg | 60 / 129 lb 27.2 / 58.5 kg | 81 / 174 lb 36.7 / 78.9 kg |
| 160 lb 72.6 kg | 28 / 75 lb 12.7 / 34 kg | 44 / 100 lb 20 / 45.4 kg | 63 / 135 lb 28.6 / 61.2 kg | 85 / 182 lb 38.6 / 82.6 kg |
| 170 lb 77.1 kg | 29 / 78 lb 13.2 / 35.4 kg | 46 / 104 lb 20.9 / 47.2 kg | 65 / 140 lb 29.5 / 63.5 kg | 88 / 189 lb 39.9 / 85.7 kg |
| 180 lb 81.6 kg | 30 / 81 lb 13.6 / 36.7 kg | 47 / 108 lb 21.3 / 49 kg | 68 / 146 lb 30.8 / 66.2 kg | 91 / 196 lb 41.3 / 88.9 kg |
| 190 lb 86.2 kg | 32 / 84 lb 14.5 / 38.1 kg | 49 / 112 lb 22.2 / 50.8 kg | 70 / 151 lb 31.8 / 68.5 kg | 95 / 204 lb 43.1 / 92.5 kg |
| 200 lb 90.7 kg | 33 / 87 lb 15 / 39.5 kg | 51 / 116 lb 23.1 / 52.6 kg | 73 / 156 lb 33.1 / 70.8 kg | 98 / 211 lb 44.5 / 95.7 kg |
| 210 lb 95.3 kg | 34 / 90 lb 15.4 / 40.8 kg | 53 / 120 lb 24 / 54.4 kg | 75 / 161 lb 34 / 73 kg | 101 / 218 lb 45.8 / 98.9 kg |
| 220 lb 99.8 kg | 35 / 93 lb 15.9 / 42.2 kg | 54 / 124 lb 24.5 / 56.2 kg | 77 / 167 lb 34.9 / 75.7 kg | 105 / 225 lb 47.6 / 102.1 kg |
| 230 lb 104.3 kg | 36 / 96 lb 16.3 / 43.5 kg | 56 / 128 lb 25.4 / 58.1 kg | 80 / 172 lb 36.3 / 78 kg | 108 / 231 lb 49 / 104.8 kg |
| 240 lb 108.9 kg | 37 / 98 lb 16.8 / 44.5 kg | 57 / 131 lb 25.9 / 59.4 kg | 82 / 176 lb 37.2 / 79.8 kg | 111 / 238 lb 50.3 / 108 kg |
How Your Single Arm Dumbbell Bench Press vs Smith Machine 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
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Single Arm Dumbbell Bench Press and Smith Machine 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 single arm dumbbell bench press strength level
The standards use the sex-specific thresholds from the individual Single Arm Dumbbell 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 bench press strength level
For Smith machine 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.
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
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
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 single arm dumbbell bench press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the Smith machine bench press | Use effective Smith-load estimated max and adjust targets to exact bodyweight with the 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. |
How Men’s Single Arm Dumbbell Bench Press and Smith Machine Bench 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 bench press standard is higher; below zero means the single arm 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.
At Elite, the difference is 60.8 kg at 120 lb and 112.1 kg at 300 lb.
How to read the table: Every number is the Smith machine bench press standard minus the single arm dumbbell bench press standard. A plus sign means the Smith machine bench press standard is higher. A minus sign means the single arm dumbbell bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +68 lb +30.8 kg | +81 lb +36.7 kg | +105 lb +47.7 kg | +134 lb +60.8 kg |
| 130 lb 59 kg | +72 lb +32.7 kg | +86 lb +39 kg | +111 lb +50.3 kg | +142 lb +64.5 kg |
| 140 lb 63.5 kg | +76 lb +34.5 kg | +90 lb +40.8 kg | +116 lb +52.6 kg | +149 lb +67.5 kg |
| 150 lb 68 kg | +80 lb +36.3 kg | +94 lb +42.7 kg | +122 lb +55.4 kg | +156 lb +70.8 kg |
| 160 lb 72.6 kg | +83 lb +37.7 kg | +98 lb +44.5 kg | +128 lb +58 kg | +162 lb +73.4 kg |
| 170 lb 77.1 kg | +87 lb +39.5 kg | +102 lb +46.2 kg | +133 lb +60.3 kg | +169 lb +76.7 kg |
| 180 lb 81.6 kg | +90 lb +40.9 kg | +106 lb +48.1 kg | +138 lb +62.6 kg | +176 lb +79.8 kg |
| 190 lb 86.2 kg | +93 lb +42.2 kg | +110 lb +49.9 kg | +143 lb +64.9 kg | +182 lb +82.5 kg |
| 200 lb 90.7 kg | +96 lb +43.6 kg | +114 lb +51.8 kg | +148 lb +67.1 kg | +188 lb +85.3 kg |
| 210 lb 95.3 kg | +99 lb +44.9 kg | +117 lb +53.1 kg | +152 lb +69 kg | +194 lb +88 kg |
| 220 lb 99.8 kg | +103 lb +46.7 kg | +122 lb +55.4 kg | +158 lb +71.7 kg | +201 lb +91.2 kg |
| 230 lb 104.3 kg | +106 lb +48.1 kg | +125 lb +56.7 kg | +162 lb +73.5 kg | +207 lb +93.9 kg |
| 240 lb 108.9 kg | +109 lb +49.5 kg | +129 lb +58.5 kg | +167 lb +75.8 kg | +212 lb +96.2 kg |
| 250 lb 113.4 kg | +111 lb +50.4 kg | +132 lb +59.9 kg | +172 lb +78 kg | +219 lb +99.3 kg |
| 260 lb 117.9 kg | +115 lb +52.1 kg | +135 lb +61.2 kg | +176 lb +79.8 kg | +224 lb +101.6 kg |
| 270 lb 122.5 kg | +118 lb +53.5 kg | +139 lb +63.1 kg | +181 lb +82.1 kg | +230 lb +104.4 kg |
| 280 lb 127 kg | +120 lb +54.4 kg | +142 lb +64.4 kg | +186 lb +84.4 kg | +235 lb +106.6 kg |
| 290 lb 131.5 kg | +124 lb +56.2 kg | +146 lb +66.2 kg | +189 lb +85.8 kg | +241 lb +109.3 kg |
| 300 lb 136.1 kg | +126 lb +57.1 kg | +150 lb +68 kg | +194 lb +88 kg | +247 lb +112.1 kg |
How Women’s Single Arm Dumbbell Bench Press and Smith Machine Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
32.2 → 57.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Smith machine bench press standard minus the single arm dumbbell bench press standard. A plus sign means the Smith machine bench press standard is higher. A minus sign means the single arm dumbbell bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +34 lb +15.4 kg | +41 lb +18.6 kg | +52 lb +23.6 kg | +71 lb +32.2 kg |
| 110 lb 49.9 kg | +37 lb +16.8 kg | +44 lb +20 kg | +56 lb +25.4 kg | +75 lb +34.1 kg |
| 120 lb 54.4 kg | +39 lb +17.7 kg | +47 lb +21.3 kg | +59 lb +26.7 kg | +80 lb +36.2 kg |
| 130 lb 59 kg | +40 lb +18.2 kg | +49 lb +22.3 kg | +62 lb +28.2 kg | +84 lb +38.1 kg |
| 140 lb 63.5 kg | +43 lb +19.5 kg | +52 lb +23.6 kg | +66 lb +29.9 kg | +89 lb +40.4 kg |
| 150 lb 68 kg | +45 lb +20.5 kg | +54 lb +24.4 kg | +69 lb +31.3 kg | +93 lb +42.2 kg |
| 160 lb 72.6 kg | +47 lb +21.3 kg | +56 lb +25.4 kg | +72 lb +32.6 kg | +97 lb +44 kg |
| 170 lb 77.1 kg | +49 lb +22.2 kg | +58 lb +26.3 kg | +75 lb +34 kg | +101 lb +45.8 kg |
| 180 lb 81.6 kg | +51 lb +23.1 kg | +61 lb +27.7 kg | +78 lb +35.4 kg | +105 lb +47.6 kg |
| 190 lb 86.2 kg | +52 lb +23.6 kg | +63 lb +28.6 kg | +81 lb +36.7 kg | +109 lb +49.4 kg |
| 200 lb 90.7 kg | +54 lb +24.5 kg | +65 lb +29.5 kg | +83 lb +37.7 kg | +113 lb +51.2 kg |
| 210 lb 95.3 kg | +56 lb +25.4 kg | +67 lb +30.4 kg | +86 lb +39 kg | +117 lb +53.1 kg |
| 220 lb 99.8 kg | +58 lb +26.3 kg | +70 lb +31.7 kg | +90 lb +40.8 kg | +120 lb +54.5 kg |
| 230 lb 104.3 kg | +60 lb +27.2 kg | +72 lb +32.7 kg | +92 lb +41.7 kg | +123 lb +55.8 kg |
| 240 lb 108.9 kg | +61 lb +27.7 kg | +74 lb +33.5 kg | +94 lb +42.6 kg | +127 lb +57.7 kg |
Single Arm Dumbbell Bench Press and Smith Machine Bench Press Exercises Used by This Calculator
The calculator expects repeatable single arm dumbbell bench press and Smith machine bench press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Single Arm Dumbbell Bench Press and Smith Machine 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 Single Arm Dumbbell Bench Press setup and load convention
The entered weight for strict Single Arm Dumbbell Bench Press. Total valid Single Arm Dumbbell Bench Press reps across both arms combined. Lower the dumbbell under control to a consistent chest-side bottom position, then press to full or safe near-full lockout without rotating the trunk and finish with controlled lockout with shoulder packed, wrist stacked, hips down, and no trunk twist or off-hand assistance. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Smith Machine Bench Press setup and load convention
Movement is performed on a flat Smith Machine Bench Press setup only. Smith machine load means the effective bar load or machine-displayed load setting entered in the active unit. Use total machine load, bodyweight, and reps. Bench must be positioned so the bar reaches a consistent mid-chest or lower-chest touch point. Start each rep with arms fully extended and elbows locked under control. Lower the bar under control to the chest or chest-depth touch point. Press from controlled bottom position to full elbow lockout. Keep shoulders and upper back stable on the bench. Keep hips in contact with the bench and feet planted. Keep a fully closed grip around the Smith bar. Bar must follow the Smith track without twisting, uneven pressing, hook contact, or racking contact during the rep. No bouncing the bar off the chest or bottom position. No partial reps, shortened lockouts, board-press range, or pin-press range. No spotter assistance, counterweight manipulation, incline setup, decline setup, dumbbells, free-weight barbell, or chest press machine substitution. Rep is complete only when chest-depth range and full lockout are both achieved under control.
Enter one recent Single Arm Dumbbell Bench Press result and one recent Smith Machine Bench Press result
Use the correct input for each exercise: Weight used and a whole number from 1 to 12 reps for Single Arm Dumbbell Bench Press and Effective total Smith load or machine-displayed load and a whole number from 1 to 12 reps for Smith Machine Bench Press.
Related Tools
- Single Arm Dumbbell Bench Press — View the individual Single Arm Dumbbell Bench Press standards and next strength-level target.
- Smith Machine Bench Press — View the individual Smith Machine Bench Press standards and next strength-level target.
- Dumbbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- One Arm Kettlebell Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Close Grip Dumbbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.