Smith Machine Overhead Press vs Smith Machine Overhead Shoulder Press Strength Standards
Compare your smith machine overhead press and smith machine overhead shoulder 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: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, press the Smith bar overhead from the chosen start height to full lockout, keep the lower body quiet, and avoid hook bounce, partials, or push-press mechanics. 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.
Smith Machine Overhead Press vs Smith Machine Overhead Shoulder Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the smith machine overhead press and smith machine overhead shoulder 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 Smith Machine Overhead Press / Smith Machine Overhead Shoulder Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Smith Machine Overhead Press vs Smith Machine Overhead Shoulder Press Standards
How to read the table: The first number is Smith Machine Overhead 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 | 84 / 76 lb 38.1 / 34.5 kg | 115 / 101 lb 52.2 / 45.8 kg | 146 / 129 lb 66.2 / 58.5 kg |
| 130 lb 59 kg | 62 / 56 lb 28.1 / 25.4 kg | 89 / 80 lb 40.4 / 36.3 kg | 121 / 106 lb 54.9 / 48.1 kg | 154 / 136 lb 69.9 / 61.7 kg |
| 140 lb 63.5 kg | 65 / 59 lb 29.5 / 26.8 kg | 93 / 84 lb 42.2 / 38.1 kg | 127 / 112 lb 57.6 / 50.8 kg | 162 / 143 lb 73.5 / 64.9 kg |
| 150 lb 68 kg | 68 / 62 lb 30.8 / 28.1 kg | 97 / 88 lb 44 / 39.9 kg | 133 / 117 lb 60.3 / 53.1 kg | 169 / 149 lb 76.7 / 67.6 kg |
| 160 lb 72.6 kg | 71 / 64 lb 32.2 / 29 kg | 102 / 92 lb 46.3 / 41.7 kg | 139 / 122 lb 63 / 55.3 kg | 177 / 156 lb 80.3 / 70.8 kg |
| 170 lb 77.1 kg | 74 / 67 lb 33.6 / 30.4 kg | 106 / 96 lb 48.1 / 43.5 kg | 145 / 127 lb 65.8 / 57.6 kg | 184 / 162 lb 83.5 / 73.5 kg |
| 180 lb 81.6 kg | 77 / 69 lb 34.9 / 31.3 kg | 110 / 99 lb 49.9 / 44.9 kg | 150 / 132 lb 68 / 59.9 kg | 191 / 169 lb 86.6 / 76.7 kg |
| 190 lb 86.2 kg | 80 / 72 lb 36.3 / 32.7 kg | 114 / 103 lb 51.7 / 46.7 kg | 156 / 137 lb 70.8 / 62.1 kg | 198 / 175 lb 89.8 / 79.4 kg |
| 200 lb 90.7 kg | 83 / 75 lb 37.6 / 34 kg | 118 / 107 lb 53.5 / 48.5 kg | 161 / 142 lb 73 / 64.4 kg | 205 / 181 lb 93 / 82.1 kg |
| 210 lb 95.3 kg | 86 / 77 lb 39 / 34.9 kg | 122 / 110 lb 55.3 / 49.9 kg | 167 / 146 lb 75.7 / 66.2 kg | 212 / 187 lb 96.2 / 84.8 kg |
| 220 lb 99.8 kg | 88 / 79 lb 39.9 / 35.8 kg | 126 / 114 lb 57.2 / 51.7 kg | 172 / 151 lb 78 / 68.5 kg | 218 / 193 lb 98.9 / 87.5 kg |
| 230 lb 104.3 kg | 91 / 82 lb 41.3 / 37.2 kg | 129 / 117 lb 58.5 / 53.1 kg | 177 / 156 lb 80.3 / 70.8 kg | 225 / 199 lb 102.1 / 90.3 kg |
| 240 lb 108.9 kg | 93 / 84 lb 42.2 / 38.1 kg | 133 / 120 lb 60.3 / 54.4 kg | 182 / 160 lb 82.6 / 72.6 kg | 231 / 204 lb 104.8 / 92.5 kg |
| 250 lb 113.4 kg | 96 / 86 lb 43.5 / 39 kg | 137 / 124 lb 62.1 / 56.2 kg | 187 / 165 lb 84.8 / 74.8 kg | 238 / 210 lb 108 / 95.3 kg |
| 260 lb 117.9 kg | 99 / 89 lb 44.9 / 40.4 kg | 141 / 127 lb 64 / 57.6 kg | 192 / 169 lb 87.1 / 76.7 kg | 244 / 216 lb 110.7 / 98 kg |
| 270 lb 122.5 kg | 101 / 91 lb 45.8 / 41.3 kg | 144 / 130 lb 65.3 / 59 kg | 197 / 173 lb 89.4 / 78.5 kg | 250 / 221 lb 113.4 / 100.2 kg |
| 280 lb 127 kg | 104 / 93 lb 47.2 / 42.2 kg | 148 / 133 lb 67.1 / 60.3 kg | 202 / 177 lb 91.6 / 80.3 kg | 256 / 227 lb 116.1 / 103 kg |
| 290 lb 131.5 kg | 106 / 95 lb 48.1 / 43.1 kg | 151 / 137 lb 68.5 / 62.1 kg | 207 / 182 lb 93.9 / 82.6 kg | 262 / 232 lb 118.8 / 105.2 kg |
| 300 lb 136.1 kg | 108 / 98 lb 49 / 44.5 kg | 155 / 140 lb 70.3 / 63.5 kg | 212 / 186 lb 96.2 / 84.4 kg | 268 / 237 lb 121.6 / 107.5 kg |
Women’s Smith Machine Overhead Press vs Smith Machine Overhead Shoulder Press Standards
How to read the table: The first number is Smith Machine Overhead 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 | 29 / 25 lb 13.2 / 11.3 kg | 43 / 39 lb 19.5 / 17.7 kg | 62 / 55 lb 28.1 / 24.9 kg | 80 / 73 lb 36.3 / 33.1 kg |
| 110 lb 49.9 kg | 31 / 27 lb 14.1 / 12.2 kg | 46 / 41 lb 20.9 / 18.6 kg | 66 / 59 lb 29.9 / 26.8 kg | 85 / 78 lb 38.6 / 35.4 kg |
| 120 lb 54.4 kg | 33 / 28 lb 15 / 12.7 kg | 49 / 44 lb 22.2 / 20 kg | 70 / 62 lb 31.8 / 28.1 kg | 90 / 83 lb 40.8 / 37.6 kg |
| 130 lb 59 kg | 35 / 30 lb 15.9 / 13.6 kg | 52 / 46 lb 23.6 / 20.9 kg | 74 / 65 lb 33.6 / 29.5 kg | 95 / 87 lb 43.1 / 39.5 kg |
| 140 lb 63.5 kg | 36 / 32 lb 16.3 / 14.5 kg | 54 / 49 lb 24.5 / 22.2 kg | 77 / 69 lb 34.9 / 31.3 kg | 100 / 92 lb 45.4 / 41.7 kg |
| 150 lb 68 kg | 38 / 33 lb 17.2 / 15 kg | 57 / 51 lb 25.9 / 23.1 kg | 81 / 72 lb 36.7 / 32.7 kg | 105 / 96 lb 47.6 / 43.5 kg |
| 160 lb 72.6 kg | 40 / 34 lb 18.1 / 15.4 kg | 60 / 53 lb 27.2 / 24 kg | 85 / 75 lb 38.6 / 34 kg | 110 / 100 lb 49.9 / 45.4 kg |
| 170 lb 77.1 kg | 41 / 36 lb 18.6 / 16.3 kg | 62 / 55 lb 28.1 / 24.9 kg | 88 / 78 lb 39.9 / 35.4 kg | 114 / 104 lb 51.7 / 47.2 kg |
| 180 lb 81.6 kg | 43 / 37 lb 19.5 / 16.8 kg | 64 / 58 lb 29 / 26.3 kg | 91 / 81 lb 41.3 / 36.7 kg | 119 / 108 lb 54 / 49 kg |
| 190 lb 86.2 kg | 44 / 39 lb 20 / 17.7 kg | 67 / 60 lb 30.4 / 27.2 kg | 95 / 84 lb 43.1 / 38.1 kg | 123 / 112 lb 55.8 / 50.8 kg |
| 200 lb 90.7 kg | 46 / 40 lb 20.9 / 18.1 kg | 69 / 62 lb 31.3 / 28.1 kg | 98 / 87 lb 44.5 / 39.5 kg | 127 / 116 lb 57.6 / 52.6 kg |
| 210 lb 95.3 kg | 48 / 41 lb 21.8 / 18.6 kg | 71 / 64 lb 32.2 / 29 kg | 101 / 90 lb 45.8 / 40.8 kg | 131 / 120 lb 59.4 / 54.4 kg |
| 220 lb 99.8 kg | 49 / 43 lb 22.2 / 19.5 kg | 74 / 66 lb 33.6 / 29.9 kg | 105 / 93 lb 47.6 / 42.2 kg | 136 / 124 lb 61.7 / 56.2 kg |
| 230 lb 104.3 kg | 51 / 44 lb 23.1 / 20 kg | 76 / 68 lb 34.5 / 30.8 kg | 108 / 96 lb 49 / 43.5 kg | 140 / 128 lb 63.5 / 58.1 kg |
| 240 lb 108.9 kg | 52 / 45 lb 23.6 / 20.4 kg | 78 / 70 lb 35.4 / 31.8 kg | 111 / 98 lb 50.3 / 44.5 kg | 144 / 131 lb 65.3 / 59.4 kg |
How Your Smith Machine Overhead Press vs Smith Machine Overhead Shoulder Press Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
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)
For the most useful Smith Machine Overhead Press vs Smith Machine Overhead Shoulder Press comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the smith machine overhead press strength level
The smith machine overhead press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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
The standards use the sex-specific thresholds from the individual Smith Machine Overhead Shoulder 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
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.
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 overhead 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 Smith Machine Overhead 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 smith machine overhead 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.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
7.7 → 14.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the smith machine overhead shoulder press standard minus the smith machine overhead press standard. A plus sign means the smith machine overhead shoulder press standard is higher. A minus sign means the smith machine overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −6 lb −2.8 kg | −8 lb −3.6 kg | −14 lb −6.4 kg | −17 lb −7.7 kg |
| 130 lb 59 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −18 lb −8.2 kg |
| 140 lb 63.5 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −19 lb −8.6 kg |
| 150 lb 68 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | −16 lb −7.2 kg | −20 lb −9.1 kg |
| 160 lb 72.6 kg | −7 lb −3.2 kg | −10 lb −4.6 kg | −17 lb −7.7 kg | −21 lb −9.5 kg |
| 170 lb 77.1 kg | −7 lb −3.2 kg | −10 lb −4.6 kg | −18 lb −8.2 kg | −22 lb −10 kg |
| 180 lb 81.6 kg | −8 lb −3.6 kg | −11 lb −5 kg | −18 lb −8.1 kg | −22 lb −9.9 kg |
| 190 lb 86.2 kg | −8 lb −3.6 kg | −11 lb −5 kg | −19 lb −8.7 kg | −23 lb −10.4 kg |
| 200 lb 90.7 kg | −8 lb −3.6 kg | −11 lb −5 kg | −19 lb −8.6 kg | −24 lb −10.9 kg |
| 210 lb 95.3 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −21 lb −9.5 kg | −25 lb −11.4 kg |
| 220 lb 99.8 kg | −9 lb −4.1 kg | −12 lb −5.5 kg | −21 lb −9.5 kg | −25 lb −11.4 kg |
| 230 lb 104.3 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −21 lb −9.5 kg | −26 lb −11.8 kg |
| 240 lb 108.9 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −22 lb −10 kg | −27 lb −12.3 kg |
| 250 lb 113.4 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −22 lb −10 kg | −28 lb −12.7 kg |
| 260 lb 117.9 kg | −10 lb −4.5 kg | −14 lb −6.4 kg | −23 lb −10.4 kg | −28 lb −12.7 kg |
| 270 lb 122.5 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −24 lb −10.9 kg | −29 lb −13.2 kg |
| 280 lb 127 kg | −11 lb −5 kg | −15 lb −6.8 kg | −25 lb −11.3 kg | −29 lb −13.1 kg |
| 290 lb 131.5 kg | −11 lb −5 kg | −14 lb −6.4 kg | −25 lb −11.3 kg | −30 lb −13.6 kg |
| 300 lb 136.1 kg | −10 lb −4.5 kg | −15 lb −6.8 kg | −26 lb −11.8 kg | −31 lb −14.1 kg |
How Women’s Smith Machine Overhead Press and Smith Machine Overhead Shoulder Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Smith Machine Overhead Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 3.2 to 5.9 kg.
How to read the table: Every number is the smith machine overhead shoulder press standard minus the smith machine overhead press standard. A plus sign means the smith machine overhead shoulder press standard is higher. A minus sign means the smith machine overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −4 lb −1.9 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −7 lb −3.2 kg |
| 110 lb 49.9 kg | −4 lb −1.9 kg | −5 lb −2.3 kg | −7 lb −3.1 kg | −7 lb −3.2 kg |
| 120 lb 54.4 kg | −5 lb −2.3 kg | −5 lb −2.2 kg | −8 lb −3.7 kg | −7 lb −3.2 kg |
| 130 lb 59 kg | −5 lb −2.3 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | −8 lb −3.6 kg |
| 140 lb 63.5 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −8 lb −3.6 kg | −8 lb −3.7 kg |
| 150 lb 68 kg | −5 lb −2.2 kg | −6 lb −2.8 kg | −9 lb −4 kg | −9 lb −4.1 kg |
| 160 lb 72.6 kg | −6 lb −2.7 kg | −7 lb −3.2 kg | −10 lb −4.6 kg | −10 lb −4.5 kg |
| 170 lb 77.1 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −10 lb −4.5 kg |
| 180 lb 81.6 kg | −6 lb −2.7 kg | −6 lb −2.7 kg | −10 lb −4.6 kg | −11 lb −5 kg |
| 190 lb 86.2 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | −11 lb −5 kg | −11 lb −5 kg |
| 200 lb 90.7 kg | −6 lb −2.8 kg | −7 lb −3.2 kg | −11 lb −5 kg | −11 lb −5 kg |
| 210 lb 95.3 kg | −7 lb −3.2 kg | −7 lb −3.2 kg | −11 lb −5 kg | −11 lb −5 kg |
| 220 lb 99.8 kg | −6 lb −2.7 kg | −8 lb −3.7 kg | −12 lb −5.4 kg | −12 lb −5.5 kg |
| 230 lb 104.3 kg | −7 lb −3.1 kg | −8 lb −3.7 kg | −12 lb −5.5 kg | −12 lb −5.4 kg |
| 240 lb 108.9 kg | −7 lb −3.2 kg | −8 lb −3.6 kg | −13 lb −5.8 kg | −13 lb −5.9 kg |
Smith Machine Overhead Press and Smith Machine Overhead Shoulder Press Exercises Used by This Calculator
Valid results depend on using the specified smith machine overhead press and smith machine overhead shoulder press technique and load convention. Use strict, repeatable Smith Machine Overhead 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 Smith Machine Overhead Press setup and load convention
The total effective Smith machine bar weight including plates and the machine bar convention. Strict Smith machine overhead press reps. Press the Smith bar overhead from the chosen start height to full lockout, keep the lower body quiet, and avoid hook bounce, partials, or push-press mechanics. 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 Smith Machine Overhead 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
- Smith Machine Overhead Press — View the individual Smith Machine Overhead 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.
- Barbell Push Jerk — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Clean And Press (Dumbbell) — 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.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.