Smith Machine Bench Press vs Smith Machine Incline Bench Press Strength Standards
Compare your Smith machine bench press and Smith machine incline bench press against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: effective total smith load or machine-displayed load and 1–12 strict reps. Second lift: smith machine load and 1–12 strict reps. Pounds or kilograms. For the first exercise, bench must be positioned so the bar reaches a consistent mid-chest or lower-chest touch point. For the second exercise, strict Smith machine incline bench press reps. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Smith Machine Bench Press vs Smith Machine Incline Bench Press Strength Standards by Bodyweight
These bodyweight tables place the Smith machine bench press and Smith machine incline 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 Smith Machine Bench Press / Smith Machine Incline Bench Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Smith Machine Bench Press vs Smith Machine Incline Bench Press Standards
How to read the table: The first number is Smith Machine Bench Press; the second is Smith Machine Incline 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 | 107 / 91 lb 48.5 / 41.3 kg | 140 / 123 lb 63.5 / 55.8 kg | 186 / 160 lb 84.4 / 72.6 kg | 238 / 199 lb 108 / 90.3 kg |
| 130 lb 59 kg | 113 / 96 lb 51.3 / 43.5 kg | 148 / 130 lb 67.1 / 59 kg | 196 / 168 lb 88.9 / 76.2 kg | 251 / 210 lb 113.9 / 95.3 kg |
| 140 lb 63.5 kg | 119 / 101 lb 54 / 45.8 kg | 155 / 136 lb 70.3 / 61.7 kg | 206 / 177 lb 93.4 / 80.3 kg | 264 / 220 lb 119.7 / 99.8 kg |
| 150 lb 68 kg | 125 / 106 lb 56.7 / 48.1 kg | 162 / 143 lb 73.5 / 64.9 kg | 216 / 185 lb 98 / 83.9 kg | 276 / 231 lb 125.2 / 104.8 kg |
| 160 lb 72.6 kg | 130 / 111 lb 59 / 50.3 kg | 169 / 149 lb 76.7 / 67.6 kg | 226 / 194 lb 102.5 / 88 kg | 288 / 241 lb 130.6 / 109.3 kg |
| 170 lb 77.1 kg | 136 / 115 lb 61.7 / 52.2 kg | 176 / 155 lb 79.8 / 70.3 kg | 235 / 201 lb 106.6 / 91.2 kg | 300 / 251 lb 136.1 / 113.9 kg |
| 180 lb 81.6 kg | 141 / 120 lb 64 / 54.4 kg | 183 / 161 lb 83 / 73 kg | 244 / 209 lb 110.7 / 94.8 kg | 312 / 260 lb 141.5 / 117.9 kg |
| 190 lb 86.2 kg | 146 / 124 lb 66.2 / 56.2 kg | 190 / 167 lb 86.2 / 75.7 kg | 253 / 217 lb 114.8 / 98.4 kg | 323 / 270 lb 146.5 / 122.5 kg |
| 200 lb 90.7 kg | 151 / 128 lb 68.5 / 58.1 kg | 197 / 173 lb 89.4 / 78.5 kg | 262 / 225 lb 118.8 / 102.1 kg | 334 / 279 lb 151.5 / 126.6 kg |
| 210 lb 95.3 kg | 156 / 133 lb 70.8 / 60.3 kg | 203 / 179 lb 92.1 / 81.2 kg | 270 / 232 lb 122.5 / 105.2 kg | 345 / 289 lb 156.5 / 131.1 kg |
| 220 lb 99.8 kg | 161 / 137 lb 73 / 62.1 kg | 210 / 184 lb 95.3 / 83.5 kg | 279 / 239 lb 126.6 / 108.4 kg | 356 / 298 lb 161.5 / 135.2 kg |
| 230 lb 104.3 kg | 166 / 141 lb 75.3 / 64 kg | 216 / 190 lb 98 / 86.2 kg | 287 / 246 lb 130.2 / 111.6 kg | 367 / 307 lb 166.5 / 139.3 kg |
| 240 lb 108.9 kg | 171 / 145 lb 77.6 / 65.8 kg | 222 / 195 lb 100.7 / 88.5 kg | 296 / 254 lb 134.3 / 115.2 kg | 377 / 316 lb 171 / 143.3 kg |
| 250 lb 113.4 kg | 175 / 149 lb 79.4 / 67.6 kg | 228 / 201 lb 103.4 / 91.2 kg | 304 / 261 lb 137.9 / 118.4 kg | 388 / 324 lb 176 / 147 kg |
| 260 lb 117.9 kg | 180 / 153 lb 81.6 / 69.4 kg | 234 / 206 lb 106.1 / 93.4 kg | 312 / 267 lb 141.5 / 121.1 kg | 398 / 333 lb 180.5 / 151 kg |
| 270 lb 122.5 kg | 185 / 157 lb 83.9 / 71.2 kg | 240 / 211 lb 108.9 / 95.7 kg | 320 / 274 lb 145.1 / 124.3 kg | 408 / 341 lb 185.1 / 154.7 kg |
| 280 lb 127 kg | 189 / 161 lb 85.7 / 73 kg | 246 / 216 lb 111.6 / 98 kg | 328 / 281 lb 148.8 / 127.5 kg | 418 / 350 lb 189.6 / 158.8 kg |
| 290 lb 131.5 kg | 194 / 164 lb 88 / 74.4 kg | 252 / 221 lb 114.3 / 100.2 kg | 335 / 288 lb 152 / 130.6 kg | 428 / 358 lb 194.1 / 162.4 kg |
| 300 lb 136.1 kg | 198 / 168 lb 89.8 / 76.2 kg | 258 / 226 lb 117 / 102.5 kg | 343 / 294 lb 155.6 / 133.4 kg | 438 / 366 lb 198.7 / 166 kg |
Women’s Smith Machine Bench Press vs Smith Machine Incline Bench Press Standards
How to read the table: The first number is Smith Machine Bench Press; the second is Smith Machine Incline 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 | 55 / 43 lb 24.9 / 19.5 kg | 73 / 62 lb 33.1 / 28.1 kg | 98 / 85 lb 44.5 / 38.6 kg | 133 / 110 lb 60.3 / 49.9 kg |
| 110 lb 49.9 kg | 59 / 46 lb 26.8 / 20.9 kg | 78 / 66 lb 35.4 / 29.9 kg | 105 / 90 lb 47.6 / 40.8 kg | 141 / 117 lb 64 / 53.1 kg |
| 120 lb 54.4 kg | 62 / 49 lb 28.1 / 22.2 kg | 83 / 70 lb 37.6 / 31.8 kg | 111 / 96 lb 50.3 / 43.5 kg | 150 / 124 lb 68 / 56.2 kg |
| 130 lb 59 kg | 65 / 52 lb 29.5 / 23.6 kg | 87 / 74 lb 39.5 / 33.6 kg | 117 / 101 lb 53.1 / 45.8 kg | 158 / 131 lb 71.7 / 59.4 kg |
| 140 lb 63.5 kg | 69 / 54 lb 31.3 / 24.5 kg | 92 / 77 lb 41.7 / 34.9 kg | 123 / 106 lb 55.8 / 48.1 kg | 166 / 138 lb 75.3 / 62.6 kg |
| 150 lb 68 kg | 72 / 57 lb 32.7 / 25.9 kg | 96 / 81 lb 43.5 / 36.7 kg | 129 / 111 lb 58.5 / 50.3 kg | 174 / 144 lb 78.9 / 65.3 kg |
| 160 lb 72.6 kg | 75 / 60 lb 34 / 27.2 kg | 100 / 85 lb 45.4 / 38.6 kg | 135 / 116 lb 61.2 / 52.6 kg | 182 / 150 lb 82.6 / 68 kg |
| 170 lb 77.1 kg | 78 / 62 lb 35.4 / 28.1 kg | 104 / 88 lb 47.2 / 39.9 kg | 140 / 121 lb 63.5 / 54.9 kg | 189 / 157 lb 85.7 / 71.2 kg |
| 180 lb 81.6 kg | 81 / 64 lb 36.7 / 29 kg | 108 / 91 lb 49 / 41.3 kg | 146 / 125 lb 66.2 / 56.7 kg | 196 / 163 lb 88.9 / 73.9 kg |
| 190 lb 86.2 kg | 84 / 67 lb 38.1 / 30.4 kg | 112 / 95 lb 50.8 / 43.1 kg | 151 / 130 lb 68.5 / 59 kg | 204 / 169 lb 92.5 / 76.7 kg |
| 200 lb 90.7 kg | 87 / 69 lb 39.5 / 31.3 kg | 116 / 98 lb 52.6 / 44.5 kg | 156 / 134 lb 70.8 / 60.8 kg | 211 / 174 lb 95.7 / 78.9 kg |
| 210 lb 95.3 kg | 90 / 71 lb 40.8 / 32.2 kg | 120 / 101 lb 54.4 / 45.8 kg | 161 / 139 lb 73 / 63 kg | 218 / 180 lb 98.9 / 81.6 kg |
| 220 lb 99.8 kg | 93 / 74 lb 42.2 / 33.6 kg | 124 / 105 lb 56.2 / 47.6 kg | 167 / 143 lb 75.7 / 64.9 kg | 225 / 186 lb 102.1 / 84.4 kg |
| 230 lb 104.3 kg | 96 / 76 lb 43.5 / 34.5 kg | 128 / 108 lb 58.1 / 49 kg | 172 / 148 lb 78 / 67.1 kg | 231 / 191 lb 104.8 / 86.6 kg |
| 240 lb 108.9 kg | 98 / 78 lb 44.5 / 35.4 kg | 131 / 111 lb 59.4 / 50.3 kg | 176 / 152 lb 79.8 / 68.9 kg | 238 / 197 lb 108 / 89.4 kg |
How Your Smith Machine Bench Press vs Smith Machine Incline Bench Press Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
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)
Set quality matters for this Smith Machine Bench Press vs Smith Machine Incline 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 Smith machine bench press strength level
The standards use the sex-specific Smith machine bench press thresholds from the individual 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the Smith machine incline bench press strength level
For Smith machine incline 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.
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
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 Smith machine bench press | Use effective Smith-load estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the Smith machine incline bench press | Adjust Smith machine incline bench press 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 Smith Machine Bench Press and Smith Machine Incline 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 incline bench press standard is higher; below zero means the Smith machine 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.
Across 120–300 lb bodyweight, the Elite gap changes from 17.7 to 32.7 kg.
How to read the table: Every number is the Smith machine incline bench press standard minus the Smith machine bench press standard. A plus sign means the Smith machine incline bench press standard is higher. A minus sign means the Smith machine bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −16 lb −7.2 kg | −17 lb −7.7 kg | −26 lb −11.8 kg | −39 lb −17.7 kg |
| 130 lb 59 kg | −17 lb −7.8 kg | −18 lb −8.1 kg | −28 lb −12.7 kg | −41 lb −18.6 kg |
| 140 lb 63.5 kg | −18 lb −8.2 kg | −19 lb −8.6 kg | −29 lb −13.1 kg | −44 lb −19.9 kg |
| 150 lb 68 kg | −19 lb −8.6 kg | −19 lb −8.6 kg | −31 lb −14.1 kg | −45 lb −20.4 kg |
| 160 lb 72.6 kg | −19 lb −8.7 kg | −20 lb −9.1 kg | −32 lb −14.5 kg | −47 lb −21.3 kg |
| 170 lb 77.1 kg | −21 lb −9.5 kg | −21 lb −9.5 kg | −34 lb −15.4 kg | −49 lb −22.2 kg |
| 180 lb 81.6 kg | −21 lb −9.6 kg | −22 lb −10 kg | −35 lb −15.9 kg | −52 lb −23.6 kg |
| 190 lb 86.2 kg | −22 lb −10 kg | −23 lb −10.5 kg | −36 lb −16.4 kg | −53 lb −24 kg |
| 200 lb 90.7 kg | −23 lb −10.4 kg | −24 lb −10.9 kg | −37 lb −16.7 kg | −55 lb −24.9 kg |
| 210 lb 95.3 kg | −23 lb −10.5 kg | −24 lb −10.9 kg | −38 lb −17.3 kg | −56 lb −25.4 kg |
| 220 lb 99.8 kg | −24 lb −10.9 kg | −26 lb −11.8 kg | −40 lb −18.2 kg | −58 lb −26.3 kg |
| 230 lb 104.3 kg | −25 lb −11.3 kg | −26 lb −11.8 kg | −41 lb −18.6 kg | −60 lb −27.2 kg |
| 240 lb 108.9 kg | −26 lb −11.8 kg | −27 lb −12.2 kg | −42 lb −19.1 kg | −61 lb −27.7 kg |
| 250 lb 113.4 kg | −26 lb −11.8 kg | −27 lb −12.2 kg | −43 lb −19.5 kg | −64 lb −29 kg |
| 260 lb 117.9 kg | −27 lb −12.2 kg | −28 lb −12.7 kg | −45 lb −20.4 kg | −65 lb −29.5 kg |
| 270 lb 122.5 kg | −28 lb −12.7 kg | −29 lb −13.2 kg | −46 lb −20.8 kg | −67 lb −30.4 kg |
| 280 lb 127 kg | −28 lb −12.7 kg | −30 lb −13.6 kg | −47 lb −21.3 kg | −68 lb −30.8 kg |
| 290 lb 131.5 kg | −30 lb −13.6 kg | −31 lb −14.1 kg | −47 lb −21.4 kg | −70 lb −31.7 kg |
| 300 lb 136.1 kg | −30 lb −13.6 kg | −32 lb −14.5 kg | −49 lb −22.2 kg | −72 lb −32.7 kg |
How Women’s Smith Machine Bench Press and Smith Machine Incline Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Smith Machine Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
10.4 → 18.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Smith machine incline bench press standard minus the Smith machine bench press standard. A plus sign means the Smith machine incline bench press standard is higher. A minus sign means the Smith machine bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −12 lb −5.4 kg | −11 lb −5 kg | −13 lb −5.9 kg | −23 lb −10.4 kg |
| 110 lb 49.9 kg | −13 lb −5.9 kg | −12 lb −5.5 kg | −15 lb −6.8 kg | −24 lb −10.9 kg |
| 120 lb 54.4 kg | −13 lb −5.9 kg | −13 lb −5.8 kg | −15 lb −6.8 kg | −26 lb −11.8 kg |
| 130 lb 59 kg | −13 lb −5.9 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −27 lb −12.3 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −15 lb −6.8 kg | −17 lb −7.7 kg | −28 lb −12.7 kg |
| 150 lb 68 kg | −15 lb −6.8 kg | −15 lb −6.8 kg | −18 lb −8.2 kg | −30 lb −13.6 kg |
| 160 lb 72.6 kg | −15 lb −6.8 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −32 lb −14.6 kg |
| 170 lb 77.1 kg | −16 lb −7.3 kg | −16 lb −7.3 kg | −19 lb −8.6 kg | −32 lb −14.5 kg |
| 180 lb 81.6 kg | −17 lb −7.7 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −33 lb −15 kg |
| 190 lb 86.2 kg | −17 lb −7.7 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −35 lb −15.8 kg |
| 200 lb 90.7 kg | −18 lb −8.2 kg | −18 lb −8.1 kg | −22 lb −10 kg | −37 lb −16.8 kg |
| 210 lb 95.3 kg | −19 lb −8.6 kg | −19 lb −8.6 kg | −22 lb −10 kg | −38 lb −17.3 kg |
| 220 lb 99.8 kg | −19 lb −8.6 kg | −19 lb −8.6 kg | −24 lb −10.8 kg | −39 lb −17.7 kg |
| 230 lb 104.3 kg | −20 lb −9 kg | −20 lb −9.1 kg | −24 lb −10.9 kg | −40 lb −18.2 kg |
| 240 lb 108.9 kg | −20 lb −9.1 kg | −20 lb −9.1 kg | −24 lb −10.9 kg | −41 lb −18.6 kg |
Smith Machine Bench Press and Smith Machine Incline Bench Press Exercises Used by This Calculator
For a useful comparison, perform a strict Smith machine bench press and a strict Smith machine incline bench press using the setup and load rules below. Use strict, repeatable Smith Machine Bench Press and Smith Machine Incline 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 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.
Use the Smith Machine Incline Bench Press setup and load convention
The total effective Smith machine bar weight including plates and the machine bar convention. Strict Smith machine incline bench press reps. Press from a stable incline bench setup to full lockout, control the bottom range, and avoid bounce, partials, pin starts, or assisted reps. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Smith Machine Bench Press result and one recent Smith Machine Incline Bench Press result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Smith Machine Bench Press — View the individual Smith Machine Bench Press standards and next strength-level target.
- Smith Machine Incline Bench Press — View the individual Smith Machine Incline Bench Press standards and next strength-level target.
- Bench Press 1RM Calculator — 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.
- Chest Press Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.