Smith Machine Bench Press Standards (lb)

The average Smith Machine Bench Press is 199 lb for men and 102 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Smith Machine Bench Press strength standards are based on 341,390 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Smith Machine Bench Press Standards (lb)

Weight

Strength Level	Weight
Beginner	99 lb
Novice	144 lb
Intermediate	199 lb
Advanced	264 lb
Elite	334 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.50x
Elite	2.00x

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 199 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 99 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	60	90	129	175	224
120	69	102	142	190	242
130	78	112	155	205	258
140	87	123	167	219	274
150	95	133	179	232	289
160	104	143	191	245	304
170	112	153	202	258	318
180	120	162	212	270	331
190	128	171	223	282	344
200	136	180	233	293	356
210	143	188	243	304	369
220	150	197	252	315	380
230	158	205	262	325	392
240	165	213	271	335	403
250	172	221	279	345	414
260	178	229	288	354	424
270	185	236	297	364	434
280	192	244	305	373	444
290	198	251	313	382	454
300	204	258	321	390	463
310	210	265	328	399	473

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	84	123	170	225	285
20	97	140	194	257	325
25	99	144	199	264	334
30	99	144	199	264	334
35	99	144	199	264	334
40	99	144	199	264	334
45	94	136	189	250	316
50	88	127	176	234	296
55	81	117	163	216	273
60	74	107	149	197	249
65	67	97	135	178	226
70	60	87	121	160	203
75	54	78	109	144	182
80	48	70	97	129	163
85	43	63	87	115	146
90	39	56	78	104	131

How many sets and reps of Smith Machine Bench Press should I do?

These are the most popular Smith Machine Bench Press workouts done by male lifters:

3x10 14%

3x5 11%

3x8 9%

5x5 8%

4x8 6%

4x10 5%

3x12 4%

3x3 4%

2x10 3%

3x6 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	92
2	3	5	11%	70
3	3	8	9%	57
4	5	5	8%	51
5	4	8	6%	39
6	4	10	5%	35
7	3	12	4%	26
8	3	3	4%	24
9	2	10	3%	19
10	3	6	2%	16

Female

Female Smith Machine Bench Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	37 lb
Novice	65 lb
Intermediate	102 lb
Advanced	148 lb
Elite	199 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.45x
Intermediate	0.70x
Advanced	1.00x
Elite	1.40x

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 102 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 37 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	20	40	69	105	146
100	24	46	76	113	156
110	28	51	82	121	165
120	31	56	88	129	174
130	35	60	94	136	182
140	38	65	100	142	190
150	42	69	105	149	197
160	45	73	110	155	204
170	48	77	115	161	211
180	51	81	120	166	217
190	54	85	125	172	224
200	57	89	129	177	230
210	60	92	133	182	235
220	63	96	137	187	241
230	66	99	141	191	246
240	68	102	145	196	251
250	71	106	149	200	256
260	74	109	153	205	261

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	32	55	87	126	170
20	36	63	100	144	194
25	37	65	102	148	199
30	37	65	102	148	199
35	37	65	102	148	199
40	37	65	102	148	199
45	35	62	97	140	189
50	33	58	90	131	176
55	30	53	84	121	163
60	28	48	76	110	149
65	25	44	69	100	135
70	23	39	62	90	121
75	20	35	56	81	109
80	18	32	50	72	97
85	16	28	45	65	87
90	15	25	40	58	78

How many sets and reps of Smith Machine Bench Press should I do?

These are the most popular Smith Machine Bench Press workouts done by female lifters:

3x10 14%

4x10 10%

3x5 7%

5x5 6%

3x6 6%

2x8 5%

2x12 5%

4x12 4%

4x5 4%

5x10 4%

3x7 4%

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	14
2	4	10	10%	10
3	3	5	7%	7
4	5	5	6%	6
4	3	6	6%	6
6	2	8	5%	5
6	2	12	5%	5
8	4	12	4%	4
8	4	5	4%	4
8	5	10	4%	4
8	3	7	4%	4

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Smith Machine Bench Press strength standards

Strength Level analysed 62,411 qualifying results from 341,390 community lifts to produce our Smith Machine Bench Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	341,390
Qualifying results	62,411
Male results	58,928
Female results	3,483
Data start	14 August 2020
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	60	90	129	175	224
120	69	102	142	190	242
130	78	112	155	205	258
140	87	123	167	219	274
150	95	133	179	232	289
160	104	143	191	245	304
170	112	153	202	258	318
180	120	162	212	270	331
190	128	171	223	282	344
200	136	180	233	293	356
210	143	188	243	304	369
220	150	197	252	315	380
230	158	205	262	325	392
240	165	213	271	335	403
250	172	221	279	345	414
260	178	229	288	354	424
270	185	236	297	364	434
280	192	244	305	373	444
290	198	251	313	382	454
300	204	258	321	390	463
310	210	265	328	399	473

Age	Beg.	Nov.	Int.	Adv.	Elite
15	84	123	170	225	285
20	97	140	194	257	325
25	99	144	199	264	334
30	99	144	199	264	334
35	99	144	199	264	334
40	99	144	199	264	334
45	94	136	189	250	316
50	88	127	176	234	296
55	81	117	163	216	273
60	74	107	149	197	249
65	67	97	135	178	226
70	60	87	121	160	203
75	54	78	109	144	182
80	48	70	97	129	163
85	43	63	87	115	146
90	39	56	78	104	131

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	92
2	3	5	11%	70
3	3	8	9%	57
4	5	5	8%	51
5	4	8	6%	39
6	4	10	5%	35
7	3	12	4%	26
8	3	3	4%	24
9	2	10	3%	19
10	3	6	2%	16

BW	Beg.	Nov.	Int.	Adv.	Elite
90	20	40	69	105	146
100	24	46	76	113	156
110	28	51	82	121	165
120	31	56	88	129	174
130	35	60	94	136	182
140	38	65	100	142	190
150	42	69	105	149	197
160	45	73	110	155	204
170	48	77	115	161	211
180	51	81	120	166	217
190	54	85	125	172	224
200	57	89	129	177	230
210	60	92	133	182	235
220	63	96	137	187	241
230	66	99	141	191	246
240	68	102	145	196	251
250	71	106	149	200	256
260	74	109	153	205	261

Age	Beg.	Nov.	Int.	Adv.	Elite
15	32	55	87	126	170
20	36	63	100	144	194
25	37	65	102	148	199
30	37	65	102	148	199
35	37	65	102	148	199
40	37	65	102	148	199
45	35	62	97	140	189
50	33	58	90	131	176
55	30	53	84	121	163
60	28	48	76	110	149
65	25	44	69	100	135
70	23	39	62	90	121
75	20	35	56	81	109
80	18	32	50	72	97
85	16	28	45	65	87
90	15	25	40	58	78

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	14
2	4	10	10%	10
3	3	5	7%	7
4	5	5	6%	6
4	3	6	6%	6
6	2	8	5%	5
6	2	12	5%	5
8	4	12	4%	4
8	4	5	4%	4
8	5	10	4%	4
8	3	7	4%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
110	60	90	129	175	224
120	69	102	142	190	242
130	78	112	155	205	258
140	87	123	167	219	274
150	95	133	179	232	289
160	104	143	191	245	304
170	112	153	202	258	318
180	120	162	212	270	331
190	128	171	223	282	344
200	136	180	233	293	356
210	143	188	243	304	369
220	150	197	252	315	380
230	158	205	262	325	392
240	165	213	271	335	403
250	172	221	279	345	414
260	178	229	288	354	424
270	185	236	297	364	434
280	192	244	305	373	444
290	198	251	313	382	454
300	204	258	321	390	463
310	210	265	328	399	473

Age	Beg.	Nov.	Int.	Adv.	Elite
15	84	123	170	225	285
20	97	140	194	257	325
25	99	144	199	264	334
30	99	144	199	264	334
35	99	144	199	264	334
40	99	144	199	264	334
45	94	136	189	250	316
50	88	127	176	234	296
55	81	117	163	216	273
60	74	107	149	197	249
65	67	97	135	178	226
70	60	87	121	160	203
75	54	78	109	144	182
80	48	70	97	129	163
85	43	63	87	115	146
90	39	56	78	104	131

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	92
2	3	5	11%	70
3	3	8	9%	57
4	5	5	8%	51
5	4	8	6%	39
6	4	10	5%	35
7	3	12	4%	26
8	3	3	4%	24
9	2	10	3%	19
10	3	6	2%	16

BW	Beg.	Nov.	Int.	Adv.	Elite
90	20	40	69	105	146
100	24	46	76	113	156
110	28	51	82	121	165
120	31	56	88	129	174
130	35	60	94	136	182
140	38	65	100	142	190
150	42	69	105	149	197
160	45	73	110	155	204
170	48	77	115	161	211
180	51	81	120	166	217
190	54	85	125	172	224
200	57	89	129	177	230
210	60	92	133	182	235
220	63	96	137	187	241
230	66	99	141	191	246
240	68	102	145	196	251
250	71	106	149	200	256
260	74	109	153	205	261

Age	Beg.	Nov.	Int.	Adv.	Elite
15	32	55	87	126	170
20	36	63	100	144	194
25	37	65	102	148	199
30	37	65	102	148	199
35	37	65	102	148	199
40	37	65	102	148	199
45	35	62	97	140	189
50	33	58	90	131	176
55	30	53	84	121	163
60	28	48	76	110	149
65	25	44	69	100	135
70	23	39	62	90	121
75	20	35	56	81	109
80	18	32	50	72	97
85	16	28	45	65	87
90	15	25	40	58	78

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	14
2	4	10	10%	10
3	3	5	7%	7
4	5	5	6%	6
4	3	6	6%	6
6	2	8	5%	5
6	2	12	5%	5
8	4	12	4%	4
8	4	5	4%	4
8	5	10	4%	4
8	3	7	4%	4

Smith Machine Bench Press Standards (lb)

Male

Male Smith Machine Bench Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Smith Machine Bench Press should I do?

Female

Female Smith Machine Bench Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Smith Machine Bench Press should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Smith Machine Bench Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	60	90	129	175	224
120	69	102	142	190	242
130	78	112	155	205	258
140	87	123	167	219	274
150	95	133	179	232	289
160	104	143	191	245	304
170	112	153	202	258	318
180	120	162	212	270	331
190	128	171	223	282	344
200	136	180	233	293	356
210	143	188	243	304	369
220	150	197	252	315	380
230	158	205	262	325	392
240	165	213	271	335	403
250	172	221	279	345	414
260	178	229	288	354	424
270	185	236	297	364	434
280	192	244	305	373	444
290	198	251	313	382	454
300	204	258	321	390	463
310	210	265	328	399	473

Age	Beg.	Nov.	Int.	Adv.	Elite
15	84	123	170	225	285
20	97	140	194	257	325
25	99	144	199	264	334
30	99	144	199	264	334
35	99	144	199	264	334
40	99	144	199	264	334
45	94	136	189	250	316
50	88	127	176	234	296
55	81	117	163	216	273
60	74	107	149	197	249
65	67	97	135	178	226
70	60	87	121	160	203
75	54	78	109	144	182
80	48	70	97	129	163
85	43	63	87	115	146
90	39	56	78	104	131

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	92
2	3	5	11%	70
3	3	8	9%	57
4	5	5	8%	51
5	4	8	6%	39
6	4	10	5%	35
7	3	12	4%	26
8	3	3	4%	24
9	2	10	3%	19
10	3	6	2%	16

BW	Beg.	Nov.	Int.	Adv.	Elite
90	20	40	69	105	146
100	24	46	76	113	156
110	28	51	82	121	165
120	31	56	88	129	174
130	35	60	94	136	182
140	38	65	100	142	190
150	42	69	105	149	197
160	45	73	110	155	204
170	48	77	115	161	211
180	51	81	120	166	217
190	54	85	125	172	224
200	57	89	129	177	230
210	60	92	133	182	235
220	63	96	137	187	241
230	66	99	141	191	246
240	68	102	145	196	251
250	71	106	149	200	256
260	74	109	153	205	261

Age	Beg.	Nov.	Int.	Adv.	Elite
15	32	55	87	126	170
20	36	63	100	144	194
25	37	65	102	148	199
30	37	65	102	148	199
35	37	65	102	148	199
40	37	65	102	148	199
45	35	62	97	140	189
50	33	58	90	131	176
55	30	53	84	121	163
60	28	48	76	110	149
65	25	44	69	100	135
70	23	39	62	90	121
75	20	35	56	81	109
80	18	32	50	72	97
85	16	28	45	65	87
90	15	25	40	58	78

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	14
2	4	10	10%	10
3	3	5	7%	7
4	5	5	6%	6
4	3	6	6%	6
6	2	8	5%	5
6	2	12	5%	5
8	4	12	4%	4
8	4	5	4%	4
8	5	10	4%	4
8	3	7	4%	4