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Smith Behind Neck Press strength standards

What is a good Smith Behind Neck Press?

For a 180 lb male, an Intermediate Smith Behind Neck Press is about 116 lb (0.64x bodyweight). Advanced starts around 151 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Smith Behind Neck Press Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Shoulder Press table by a fixed ratio of 0.8. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 26 43 66 94 125
120 31 50 74 103 135
130 36 56 82 112 145
140 41 62 89 120 155
150 46 68 96 129 164
160 50 74 102 136 173
170 55 79 109 144 182
180 60 85 116 151 190
190 64 90 122 158 198
200 69 95 128 166 206
210 73 101 134 172 214
220 78 106 140 179 221
230 82 110 146 186 228
240 86 115 151 191 234
250 90 120 157 198 242
260 94 125 162 203 248
270 98 129 167 210 254
280 102 134 172 215 261
290 106 138 177 221 266
300 109 142 182 226 273
310 113 146 186 231 278

The Smith Behind Neck Press standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Smith Behind Neck Press Standards by Age

How the Smith Behind Neck Press standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 45 68 97 131 169
20 51 78 110 150 193
25 53 79 114 154 198
30 53 79 114 154 198
35 53 79 114 154 198
40 53 79 114 154 198
45 50 75 108 146 188
50 46 70 101 137 176
55 43 66 94 126 163
60 39 60 86 116 149
65 36 54 77 105 134
70 32 49 70 94 121
75 29 43 62 84 108
80 26 38 55 75 97
85 23 34 50 67 86
90 21 31 45 61 78

The Smith Behind Neck Press standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Smith Behind Neck Press Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 116 lbs (0.64x bodyweight) on the Smith Behind Neck Press is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Smith Behind Neck Press Strength Levels Mean

Beginner

You are learning the movement path and resistance curve on the Smith Behind Neck Press, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

You can perform the Smith Behind Neck Press with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Your Smith Behind Neck Press is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

You have built significant strength on the Smith Behind Neck Press through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Your Smith Behind Neck Press strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Smith Behind Neck Press

Tier-specific training recommendations to move your Smith Behind Neck Press to the next level.

Beginner → Novice Building Your Foundation
  • Train the Smith Behind Neck Press 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Smith Behind Neck Press.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Smith Behind Neck Press plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Smith Behind Neck Press strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Smith Behind Neck Press

Smith Behind Neck Press demonstration
Primary Muscles delts
Equipment smith-machine
Difficulty Advanced
Type Compound
["Adjust the seat height of the smith machine so that the bar is at shoulder level.","Stand with your feet shoulder-width apart and your knees slightly bent.","Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.","Lift the bar off the rack and step back, maintaining a stable stance.","Lower the bar down to the back of your neck, keeping your elbows pointing forward.","Press the bar up overhead until your arms are fully extended.","Pause for a moment at the top, then slowly lower the bar back down to the starting position.","Repeat for the desired number of repetitions."]

Read the complete Smith Behind Neck Press guide on FitnessVolt →

Where Do These Smith Behind Neck Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Smith Behind Neck Press table is the Shoulder Press table scaled by a fixed FitnessVolt ratio of 0.8 (confidence: low). It is a set of targets, not a measured population. There is no competition or gym dataset for the Smith Behind Neck Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Smith Behind Neck Press depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Smith Behind Neck Press after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Smith Behind Neck Press table is the Shoulder Press table scaled by a fixed FitnessVolt ratio of 0.8 (confidence: low). It is a set of targets, not a measured population.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.