Smith Machine Bench Press Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Smith Machine Bench Press standards are based on 166,570 lifts by Strength Level users

Male
Female

Male

Male Smith Machine Bench Press Standards (kg)

Weight

Strength Level	Weight
Beginner	46 kg
Novice	69 kg
Intermediate	97 kg
Advanced	130 kg
Elite	166 kg

Bodyweight Ratio

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? (kg)

What is the average Smith Machine Bench Press? The average Smith Machine Bench Press weight for a male lifter is 97 kg (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 46 kg (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
50	27	42	62	85	111
55	31	48	68	93	120
60	36	53	75	101	129
65	40	59	81	108	137
70	45	64	88	115	145
75	49	69	94	122	152
80	53	74	99	128	160
85	57	79	105	135	167
90	61	83	110	141	173
95	65	88	115	147	180
100	69	92	120	152	186
105	72	96	125	158	192
110	76	101	130	163	198
115	80	105	134	168	204
120	83	109	139	173	209
125	86	112	143	178	215
130	90	116	148	183	220
135	93	120	152	187	225
140	96	123	156	192	230

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	58	83	111	141
20	45	67	94	127	162
25	46	69	97	130	166
30	46	69	97	130	166
35	46	69	97	130	166
40	46	69	97	130	166
45	44	65	92	123	158
50	41	61	86	116	148
55	38	57	80	107	137
60	35	52	73	98	125
65	31	47	66	88	113
70	28	42	59	79	101
75	25	37	53	71	91
80	23	33	47	63	81
85	20	30	42	57	73
90	18	27	38	51	65

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

Calculate Your Strength Level

Female

Female Smith Machine Bench Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	17 kg
Novice	31 kg
Intermediate	52 kg
Advanced	77 kg
Elite	106 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.50x

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

What is the average Smith Machine Bench Press? The average Smith Machine Bench Press weight for a female lifter is 52 kg (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 17 kg (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
40	6	14	27	43	62
45	8	18	32	49	70
50	11	21	36	55	77
55	13	25	41	61	83
60	16	28	45	66	90
65	19	32	50	71	96
70	21	35	54	76	101
75	24	38	58	81	107
80	26	42	62	86	112
85	29	45	65	90	117
90	31	48	69	94	122
95	34	51	73	98	127
100	36	54	76	102	131
105	38	56	79	106	136
110	40	59	83	110	140
115	43	62	86	114	144
120	45	65	89	117	148

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	27	44	66	90
20	16	31	50	75	103
25	17	31	52	77	106
30	17	31	52	77	106
35	17	31	52	77	106
40	17	31	52	77	106
45	16	30	49	73	100
50	15	28	46	69	94
55	14	26	43	63	87
60	13	24	39	58	79
65	11	21	35	52	72
70	10	19	31	47	64
75	9	17	28	42	58
80	8	15	25	37	52
85	7	14	23	34	46
90	7	12	20	30	42

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

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.

Other Languages

Smith Machine Bench Press (EN)
Bankdrücken in der Multipresse (DE)
Press de banca en multipower (ES)
Développé couché à la machine Smith (FR)
Wyciskanie sztangi na maszynie Smitha (PL)
Panca piana Smith Machine (IT)
Supino na máquina Smith (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	27	42	62	85	111
55	31	48	68	93	120
60	36	53	75	101	129
65	40	59	81	108	137
70	45	64	88	115	145
75	49	69	94	122	152
80	53	74	99	128	160
85	57	79	105	135	167
90	61	83	110	141	173
95	65	88	115	147	180
100	69	92	120	152	186
105	72	96	125	158	192
110	76	101	130	163	198
115	80	105	134	168	204
120	83	109	139	173	209
125	86	112	143	178	215
130	90	116	148	183	220
135	93	120	152	187	225
140	96	123	156	192	230

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	58	83	111	141
20	45	67	94	127	162
25	46	69	97	130	166
30	46	69	97	130	166
35	46	69	97	130	166
40	46	69	97	130	166
45	44	65	92	123	158
50	41	61	86	116	148
55	38	57	80	107	137
60	35	52	73	98	125
65	31	47	66	88	113
70	28	42	59	79	101
75	25	37	53	71	91
80	23	33	47	63	81
85	20	30	42	57	73
90	18	27	38	51	65

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
40	6	14	27	43	62
45	8	18	32	49	70
50	11	21	36	55	77
55	13	25	41	61	83
60	16	28	45	66	90
65	19	32	50	71	96
70	21	35	54	76	101
75	24	38	58	81	107
80	26	42	62	86	112
85	29	45	65	90	117
90	31	48	69	94	122
95	34	51	73	98	127
100	36	54	76	102	131
105	38	56	79	106	136
110	40	59	83	110	140
115	43	62	86	114	144
120	45	65	89	117	148

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	27	44	66	90
20	16	31	50	75	103
25	17	31	52	77	106
30	17	31	52	77	106
35	17	31	52	77	106
40	17	31	52	77	106
45	16	30	49	73	100
50	15	28	46	69	94
55	14	26	43	63	87
60	13	24	39	58	79
65	11	21	35	52	72
70	10	19	31	47	64
75	9	17	28	42	58
80	8	15	25	37	52
85	7	14	23	34	46
90	7	12	20	30	42

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
50	27	42	62	85	111
55	31	48	68	93	120
60	36	53	75	101	129
65	40	59	81	108	137
70	45	64	88	115	145
75	49	69	94	122	152
80	53	74	99	128	160
85	57	79	105	135	167
90	61	83	110	141	173
95	65	88	115	147	180
100	69	92	120	152	186
105	72	96	125	158	192
110	76	101	130	163	198
115	80	105	134	168	204
120	83	109	139	173	209
125	86	112	143	178	215
130	90	116	148	183	220
135	93	120	152	187	225
140	96	123	156	192	230

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	58	83	111	141
20	45	67	94	127	162
25	46	69	97	130	166
30	46	69	97	130	166
35	46	69	97	130	166
40	46	69	97	130	166
45	44	65	92	123	158
50	41	61	86	116	148
55	38	57	80	107	137
60	35	52	73	98	125
65	31	47	66	88	113
70	28	42	59	79	101
75	25	37	53	71	91
80	23	33	47	63	81
85	20	30	42	57	73
90	18	27	38	51	65

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
40	6	14	27	43	62
45	8	18	32	49	70
50	11	21	36	55	77
55	13	25	41	61	83
60	16	28	45	66	90
65	19	32	50	71	96
70	21	35	54	76	101
75	24	38	58	81	107
80	26	42	62	86	112
85	29	45	65	90	117
90	31	48	69	94	122
95	34	51	73	98	127
100	36	54	76	102	131
105	38	56	79	106	136
110	40	59	83	110	140
115	43	62	86	114	144
120	45	65	89	117	148

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	27	44	66	90
20	16	31	50	75	103
25	17	31	52	77	106
30	17	31	52	77	106
35	17	31	52	77	106
40	17	31	52	77	106
45	16	30	49	73	100
50	15	28	46	69	94
55	14	26	43	63	87
60	13	24	39	58	79
65	11	21	35	52	72
70	10	19	31	47	64
75	9	17	28	42	58
80	8	15	25	37	52
85	7	14	23	34	46
90	7	12	20	30	42

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
50	27	42	62	85	111
55	31	48	68	93	120
60	36	53	75	101	129
65	40	59	81	108	137
70	45	64	88	115	145
75	49	69	94	122	152
80	53	74	99	128	160
85	57	79	105	135	167
90	61	83	110	141	173
95	65	88	115	147	180
100	69	92	120	152	186
105	72	96	125	158	192
110	76	101	130	163	198
115	80	105	134	168	204
120	83	109	139	173	209
125	86	112	143	178	215
130	90	116	148	183	220
135	93	120	152	187	225
140	96	123	156	192	230

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	58	83	111	141
20	45	67	94	127	162
25	46	69	97	130	166
30	46	69	97	130	166
35	46	69	97	130	166
40	46	69	97	130	166
45	44	65	92	123	158
50	41	61	86	116	148
55	38	57	80	107	137
60	35	52	73	98	125
65	31	47	66	88	113
70	28	42	59	79	101
75	25	37	53	71	91
80	23	33	47	63	81
85	20	30	42	57	73
90	18	27	38	51	65

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
40	6	14	27	43	62
45	8	18	32	49	70
50	11	21	36	55	77
55	13	25	41	61	83
60	16	28	45	66	90
65	19	32	50	71	96
70	21	35	54	76	101
75	24	38	58	81	107
80	26	42	62	86	112
85	29	45	65	90	117
90	31	48	69	94	122
95	34	51	73	98	127
100	36	54	76	102	131
105	38	56	79	106	136
110	40	59	83	110	140
115	43	62	86	114	144
120	45	65	89	117	148

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	27	44	66	90
20	16	31	50	75	103
25	17	31	52	77	106
30	17	31	52	77	106
35	17	31	52	77	106
40	17	31	52	77	106
45	16	30	49	73	100
50	15	28	46	69	94
55	14	26	43	63	87
60	13	24	39	58	79
65	11	21	35	52	72
70	10	19	31	47	64
75	9	17	28	42	58
80	8	15	25	37	52
85	7	14	23	34	46
90	7	12	20	30	42

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