These are the most popular Smith Machine Bench Press workouts done by male lifters:
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.
Male
Male Smith Machine Bench Press Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 102 lb |
Novice | 151 lb |
Intermediate | 214 lb |
Advanced | 287 lb |
Elite | 366 lb |
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? (lb)
What is the average Smith Machine Bench Press? The average Smith Machine Bench Press weight for a male lifter is 214 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 102 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 59 | 92 | 135 | 187 | 244 |
120 | 68 | 104 | 149 | 203 | 262 |
130 | 77 | 115 | 163 | 219 | 280 |
140 | 86 | 126 | 175 | 233 | 297 |
150 | 95 | 136 | 188 | 248 | 313 |
160 | 103 | 147 | 200 | 262 | 328 |
170 | 112 | 157 | 212 | 275 | 343 |
180 | 120 | 166 | 223 | 288 | 357 |
190 | 128 | 176 | 234 | 300 | 371 |
200 | 136 | 185 | 244 | 312 | 384 |
210 | 144 | 194 | 255 | 324 | 397 |
220 | 151 | 203 | 265 | 335 | 410 |
230 | 159 | 211 | 274 | 346 | 422 |
240 | 166 | 220 | 284 | 357 | 434 |
250 | 173 | 228 | 293 | 367 | 445 |
260 | 180 | 236 | 302 | 377 | 456 |
270 | 187 | 244 | 311 | 387 | 467 |
280 | 193 | 251 | 320 | 397 | 478 |
290 | 200 | 259 | 328 | 406 | 488 |
300 | 206 | 266 | 336 | 415 | 498 |
310 | 213 | 273 | 345 | 424 | 508 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 87 | 129 | 182 | 244 | 312 |
20 | 99 | 147 | 208 | 279 | 357 |
25 | 102 | 151 | 214 | 287 | 366 |
30 | 102 | 151 | 214 | 287 | 366 |
35 | 102 | 151 | 214 | 287 | 366 |
40 | 102 | 151 | 214 | 287 | 366 |
45 | 97 | 144 | 203 | 272 | 348 |
50 | 91 | 135 | 190 | 255 | 326 |
55 | 84 | 125 | 176 | 236 | 302 |
60 | 77 | 114 | 161 | 215 | 275 |
65 | 69 | 103 | 145 | 195 | 249 |
70 | 62 | 92 | 130 | 175 | 223 |
75 | 56 | 82 | 116 | 156 | 200 |
80 | 50 | 74 | 104 | 140 | 179 |
85 | 44 | 66 | 93 | 125 | 160 |
90 | 40 | 60 | 84 | 113 | 144 |
How many sets and reps of Smith Machine Bench Press should I do?
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 (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 37 lb |
Novice | 69 lb |
Intermediate | 114 lb |
Advanced | 170 lb |
Elite | 233 lb |
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? (lb)
What is the average Smith Machine Bench Press? The average Smith Machine Bench Press weight for a female lifter is 114 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.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 14 | 32 | 60 | 97 | 140 |
100 | 19 | 40 | 70 | 109 | 155 |
110 | 24 | 47 | 80 | 121 | 169 |
120 | 29 | 54 | 89 | 133 | 182 |
130 | 34 | 61 | 98 | 143 | 195 |
140 | 39 | 68 | 107 | 154 | 207 |
150 | 44 | 75 | 115 | 164 | 219 |
160 | 50 | 81 | 123 | 174 | 230 |
170 | 55 | 88 | 131 | 183 | 241 |
180 | 60 | 94 | 139 | 192 | 251 |
190 | 64 | 100 | 146 | 201 | 261 |
200 | 69 | 106 | 153 | 209 | 271 |
210 | 74 | 112 | 161 | 217 | 280 |
220 | 79 | 118 | 167 | 225 | 289 |
230 | 83 | 124 | 174 | 233 | 298 |
240 | 88 | 129 | 181 | 241 | 306 |
250 | 92 | 135 | 187 | 248 | 315 |
260 | 97 | 140 | 193 | 255 | 323 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 31 | 59 | 97 | 144 | 199 |
20 | 36 | 67 | 111 | 165 | 227 |
25 | 37 | 69 | 114 | 170 | 233 |
30 | 37 | 69 | 114 | 170 | 233 |
35 | 37 | 69 | 114 | 170 | 233 |
40 | 37 | 69 | 114 | 170 | 233 |
45 | 35 | 66 | 108 | 161 | 221 |
50 | 33 | 62 | 101 | 151 | 208 |
55 | 30 | 57 | 94 | 140 | 192 |
60 | 28 | 52 | 86 | 128 | 175 |
65 | 25 | 47 | 77 | 115 | 158 |
70 | 23 | 42 | 69 | 103 | 142 |
75 | 20 | 38 | 62 | 92 | 127 |
80 | 18 | 34 | 56 | 83 | 114 |
85 | 16 | 30 | 50 | 74 | 102 |
90 | 15 | 27 | 45 | 67 | 92 |
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:
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 |
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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. |