Smith Machine Bench Press Standards

Measured in lb

Smith Machine Bench Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Smith Machine Bench Press standards are based on 82,000 lifts by Strength Level users

♂ Male
♀ Female

Male Smith Machine Bench Press Standards (lb)

Strength Level	Weight
Beginner	103 lb
Novice	155 lb
Intermediate	220 lb
Advanced	298 lb
Elite	382 lb

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.25x
Advanced	1.75x
Elite	2.25x

How much should I be able to Smith Machine Bench Press? (lb)

What is the average Smith Machine Bench Press? The average Smith Machine Bench Press weight for a male lifter is 220 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Smith Machine Bench Press? Male beginners should aim to lift 103 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	86	129	181	239
120	63	99	144	199	259
130	73	111	159	216	279
140	83	123	173	233	298
150	92	135	187	249	316
160	102	146	201	264	333
170	111	157	214	279	350
180	120	168	226	294	366
190	129	179	239	308	381
200	138	189	251	321	396
210	147	199	262	334	411
220	155	209	274	347	425
230	164	219	285	360	439
240	172	228	296	372	453
250	180	238	306	384	466
260	188	247	317	395	478
270	196	256	327	406	491
280	204	264	337	417	503
290	211	273	346	428	515
300	219	281	356	439	526
310	226	290	365	449	537

Age	Beg.	Nov.	Int.	Adv.	Elite
15	88	132	188	254	326
20	100	151	215	290	373
25	103	155	220	298	382
30	103	155	220	298	382
35	103	155	220	298	382
40	103	155	220	298	382
45	98	147	209	282	363
50	92	138	196	265	340
55	85	127	182	245	315
60	77	116	166	224	287
65	70	105	150	202	260
70	63	94	134	181	233
75	56	84	120	162	208
80	50	75	107	145	186
85	45	68	96	130	167
90	40	61	87	117	150

Calculate Your Strength Level

Female Smith Machine Bench Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	21 lb
Novice	44 lb
Intermediate	78 lb
Advanced	120 lb
Elite	169 lb

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.55x
Advanced	0.85x
Elite	1.15x

How much should I be able to Smith Machine Bench Press? (lb)

What is the average Smith Machine Bench Press? The average Smith Machine Bench Press weight for a female lifter is 78 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Smith Machine Bench Press? Female beginners should aim to lift 21 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	25	50	83	122
100	12	29	55	90	131
110	14	33	61	97	139
120	17	37	66	103	147
130	20	41	71	110	154
140	22	44	76	116	161
150	25	48	80	121	168
160	27	51	85	127	174
170	30	55	89	132	180
180	32	58	93	137	186
190	34	61	97	142	192
200	37	64	101	146	197
210	39	67	105	151	202
220	41	70	108	155	207
230	43	73	112	159	212
240	45	75	115	163	217
250	47	78	118	167	221
260	50	81	122	171	226

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	38	66	102	144
20	21	43	76	117	165
25	21	44	78	120	169
30	21	44	78	120	169
35	21	44	78	120	169
40	21	44	78	120	169
45	20	42	74	114	161
50	19	40	69	107	151
55	18	37	64	99	139
60	16	33	58	90	127
65	14	30	53	82	115
70	13	27	47	73	103
75	12	24	42	65	92
80	10	22	38	59	83
85	9	19	34	52	74
90	8	17	31	47	67

Calculate Your Strength Level

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The Strength Level Calculator can show your exact level of strength at any bodyweight.

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What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	86	129	181	239
120	63	99	144	199	259
130	73	111	159	216	279
140	83	123	173	233	298
150	92	135	187	249	316
160	102	146	201	264	333
170	111	157	214	279	350
180	120	168	226	294	366
190	129	179	239	308	381
200	138	189	251	321	396
210	147	199	262	334	411
220	155	209	274	347	425
230	164	219	285	360	439
240	172	228	296	372	453
250	180	238	306	384	466
260	188	247	317	395	478
270	196	256	327	406	491
280	204	264	337	417	503
290	211	273	346	428	515
300	219	281	356	439	526
310	226	290	365	449	537

Age	Beg.	Nov.	Int.	Adv.	Elite
15	88	132	188	254	326
20	100	151	215	290	373
25	103	155	220	298	382
30	103	155	220	298	382
35	103	155	220	298	382
40	103	155	220	298	382
45	98	147	209	282	363
50	92	138	196	265	340
55	85	127	182	245	315
60	77	116	166	224	287
65	70	105	150	202	260
70	63	94	134	181	233
75	56	84	120	162	208
80	50	75	107	145	186
85	45	68	96	130	167
90	40	61	87	117	150

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	25	50	83	122
100	12	29	55	90	131
110	14	33	61	97	139
120	17	37	66	103	147
130	20	41	71	110	154
140	22	44	76	116	161
150	25	48	80	121	168
160	27	51	85	127	174
170	30	55	89	132	180
180	32	58	93	137	186
190	34	61	97	142	192
200	37	64	101	146	197
210	39	67	105	151	202
220	41	70	108	155	207
230	43	73	112	159	212
240	45	75	115	163	217
250	47	78	118	167	221
260	50	81	122	171	226

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	38	66	102	144
20	21	43	76	117	165
25	21	44	78	120	169
30	21	44	78	120	169
35	21	44	78	120	169
40	21	44	78	120	169
45	20	42	74	114	161
50	19	40	69	107	151
55	18	37	64	99	139
60	16	33	58	90	127
65	14	30	53	82	115
70	13	27	47	73	103
75	12	24	42	65	92
80	10	22	38	59	83
85	9	19	34	52	74
90	8	17	31	47	67

BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	86	129	181	239
120	63	99	144	199	259
130	73	111	159	216	279
140	83	123	173	233	298
150	92	135	187	249	316
160	102	146	201	264	333
170	111	157	214	279	350
180	120	168	226	294	366
190	129	179	239	308	381
200	138	189	251	321	396
210	147	199	262	334	411
220	155	209	274	347	425
230	164	219	285	360	439
240	172	228	296	372	453
250	180	238	306	384	466
260	188	247	317	395	478
270	196	256	327	406	491
280	204	264	337	417	503
290	211	273	346	428	515
300	219	281	356	439	526
310	226	290	365	449	537

Age	Beg.	Nov.	Int.	Adv.	Elite
15	88	132	188	254	326
20	100	151	215	290	373
25	103	155	220	298	382
30	103	155	220	298	382
35	103	155	220	298	382
40	103	155	220	298	382
45	98	147	209	282	363
50	92	138	196	265	340
55	85	127	182	245	315
60	77	116	166	224	287
65	70	105	150	202	260
70	63	94	134	181	233
75	56	84	120	162	208
80	50	75	107	145	186
85	45	68	96	130	167
90	40	61	87	117	150

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	25	50	83	122
100	12	29	55	90	131
110	14	33	61	97	139
120	17	37	66	103	147
130	20	41	71	110	154
140	22	44	76	116	161
150	25	48	80	121	168
160	27	51	85	127	174
170	30	55	89	132	180
180	32	58	93	137	186
190	34	61	97	142	192
200	37	64	101	146	197
210	39	67	105	151	202
220	41	70	108	155	207
230	43	73	112	159	212
240	45	75	115	163	217
250	47	78	118	167	221
260	50	81	122	171	226

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	38	66	102	144
20	21	43	76	117	165
25	21	44	78	120	169
30	21	44	78	120	169
35	21	44	78	120	169
40	21	44	78	120	169
45	20	42	74	114	161
50	19	40	69	107	151
55	18	37	64	99	139
60	16	33	58	90	127
65	14	30	53	82	115
70	13	27	47	73	103
75	12	24	42	65	92
80	10	22	38	59	83
85	9	19	34	52	74
90	8	17	31	47	67

BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	86	129	181	239
120	63	99	144	199	259
130	73	111	159	216	279
140	83	123	173	233	298
150	92	135	187	249	316
160	102	146	201	264	333
170	111	157	214	279	350
180	120	168	226	294	366
190	129	179	239	308	381
200	138	189	251	321	396
210	147	199	262	334	411
220	155	209	274	347	425
230	164	219	285	360	439
240	172	228	296	372	453
250	180	238	306	384	466
260	188	247	317	395	478
270	196	256	327	406	491
280	204	264	337	417	503
290	211	273	346	428	515
300	219	281	356	439	526
310	226	290	365	449	537

Age	Beg.	Nov.	Int.	Adv.	Elite
15	88	132	188	254	326
20	100	151	215	290	373
25	103	155	220	298	382
30	103	155	220	298	382
35	103	155	220	298	382
40	103	155	220	298	382
45	98	147	209	282	363
50	92	138	196	265	340
55	85	127	182	245	315
60	77	116	166	224	287
65	70	105	150	202	260
70	63	94	134	181	233
75	56	84	120	162	208
80	50	75	107	145	186
85	45	68	96	130	167
90	40	61	87	117	150

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	25	50	83	122
100	12	29	55	90	131
110	14	33	61	97	139
120	17	37	66	103	147
130	20	41	71	110	154
140	22	44	76	116	161
150	25	48	80	121	168
160	27	51	85	127	174
170	30	55	89	132	180
180	32	58	93	137	186
190	34	61	97	142	192
200	37	64	101	146	197
210	39	67	105	151	202
220	41	70	108	155	207
230	43	73	112	159	212
240	45	75	115	163	217
250	47	78	118	167	221
260	50	81	122	171	226

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	38	66	102	144
20	21	43	76	117	165
25	21	44	78	120	169
30	21	44	78	120	169
35	21	44	78	120	169
40	21	44	78	120	169
45	20	42	74	114	161
50	19	40	69	107	151
55	18	37	64	99	139
60	16	33	58	90	127
65	14	30	53	82	115
70	13	27	47	73	103
75	12	24	42	65	92
80	10	22	38	59	83
85	9	19	34	52	74
90	8	17	31	47	67