No Result
View All Result
No Result
View All Result
No Result
View All Result

Smith Machine Bench Press Strength Standards for Men and Women

Discover how your Smith Machine Bench Press performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Smith Machine Bench Press Strength Level

Calculate Your Smith Machine Bench Press Strength

Quick Navigation

Smith Machine Bench Press Weight Standards

Compare your Smith Machine Bench Press performance to these weight standards and see where you stand.

LevelWeight
Beginner105 lbs
Novice154 lbs
Intermediate217 lbs
Advanced290 lbs
Elite369 lbs

Smith Machine Bench Press Bodyweight Ratio Standards

See how your Smith Machine Bench Press strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice1.00
Intermediate1.25
Advanced1.75
Elite2.25
LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate0.75
Advanced1.25
Elite1.50

Smith Machine Bench Press Standards by Bodyweight

Find the Smith Machine Bench Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs62 lbs95 lbs138 lbs190 lbs247 lbs
120 lbs71 lbs107 lbs152 lbs206 lbs265 lbs
130 lbs80 lbs118 lbs166 lbs222 lbs283 lbs
140 lbs89 lbs129 lbs178 lbs236 lbs300 lbs
150 lbs98 lbs139 lbs191 lbs251 lbs316 lbs
160 lbs106 lbs150 lbs203 lbs265 lbs331 lbs
170 lbs115 lbs160 lbs215 lbs278 lbs346 lbs
180 lbs123 lbs169 lbs226 lbs291 lbs360 lbs
190 lbs131 lbs179 lbs237 lbs303 lbs374 lbs
200 lbs139 lbs188 lbs247 lbs315 lbs387 lbs
210 lbs147 lbs197 lbs258 lbs327 lbs400 lbs
220 lbs154 lbs206 lbs268 lbs338 lbs413 lbs
230 lbs162 lbs214 lbs277 lbs349 lbs425 lbs
240 lbs169 lbs223 lbs287 lbs360 lbs437 lbs
250 lbs176 lbs231 lbs296 lbs370 lbs448 lbs
260 lbs183 lbs239 lbs305 lbs380 lbs459 lbs
270 lbs190 lbs247 lbs314 lbs390 lbs470 lbs
280 lbs196 lbs254 lbs323 lbs400 lbs481 lbs
290 lbs203 lbs262 lbs331 lbs409 lbs491 lbs
300 lbs209 lbs269 lbs339 lbs418 lbs501 lbs
310 lbs216 lbs276 lbs348 lbs427 lbs511 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs17 lbs35 lbs63 lbs100 lbs143 lbs
100 lbs22 lbs43 lbs73 lbs112 lbs158 lbs
110 lbs27 lbs50 lbs83 lbs124 lbs172 lbs
120 lbs32 lbs57 lbs92 lbs136 lbs185 lbs
130 lbs37 lbs64 lbs101 lbs146 lbs198 lbs
140 lbs42 lbs71 lbs110 lbs157 lbs210 lbs
150 lbs47 lbs78 lbs118 lbs167 lbs222 lbs
160 lbs53 lbs84 lbs126 lbs177 lbs233 lbs
170 lbs58 lbs91 lbs134 lbs186 lbs244 lbs
180 lbs63 lbs97 lbs142 lbs195 lbs254 lbs
190 lbs67 lbs103 lbs149 lbs204 lbs264 lbs
200 lbs72 lbs109 lbs156 lbs212 lbs274 lbs
210 lbs77 lbs115 lbs164 lbs220 lbs283 lbs
220 lbs82 lbs121 lbs170 lbs228 lbs292 lbs
230 lbs86 lbs127 lbs177 lbs236 lbs301 lbs
240 lbs91 lbs132 lbs184 lbs244 lbs309 lbs
250 lbs95 lbs138 lbs190 lbs251 lbs318 lbs
260 lbs100 lbs143 lbs196 lbs258 lbs326 lbs

Smith Machine Bench Press Standards by Age

Discover how Smith Machine Bench Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1590 lbs132 lbs185 lbs247 lbs315 lbs
20102 lbs150 lbs211 lbs282 lbs360 lbs
25105 lbs154 lbs217 lbs290 lbs369 lbs
30105 lbs154 lbs217 lbs290 lbs369 lbs
35105 lbs154 lbs217 lbs290 lbs369 lbs
40105 lbs154 lbs217 lbs290 lbs369 lbs
45100 lbs147 lbs206 lbs275 lbs351 lbs
5094 lbs138 lbs193 lbs258 lbs329 lbs
5587 lbs128 lbs179 lbs239 lbs305 lbs
6080 lbs117 lbs164 lbs218 lbs278 lbs
6572 lbs106 lbs148 lbs198 lbs252 lbs
7065 lbs95 lbs133 lbs178 lbs226 lbs
7559 lbs85 lbs119 lbs159 lbs203 lbs
8053 lbs77 lbs107 lbs143 lbs182 lbs
8547 lbs69 lbs96 lbs128 lbs163 lbs
9043 lbs63 lbs87 lbs116 lbs147 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1534 lbs62 lbs100 lbs147 lbs202 lbs
2039 lbs70 lbs114 lbs168 lbs230 lbs
2540 lbs72 lbs117 lbs173 lbs236 lbs
3040 lbs72 lbs117 lbs173 lbs236 lbs
3540 lbs72 lbs117 lbs173 lbs236 lbs
4040 lbs72 lbs117 lbs173 lbs236 lbs
4538 lbs69 lbs111 lbs164 lbs224 lbs
5036 lbs65 lbs104 lbs154 lbs211 lbs
5533 lbs60 lbs97 lbs143 lbs195 lbs
6031 lbs55 lbs89 lbs131 lbs178 lbs
6528 lbs50 lbs80 lbs118 lbs161 lbs
7026 lbs45 lbs72 lbs106 lbs145 lbs
7523 lbs41 lbs65 lbs95 lbs130 lbs
8021 lbs37 lbs59 lbs86 lbs117 lbs
8519 lbs33 lbs53 lbs77 lbs105 lbs
9018 lbs30 lbs48 lbs70 lbs95 lbs

Smith Machine Bench Press Overview

Smith Machine Bench Press is a controlled chest press exercise using a Smith machine, targeting the pectoral muscles with added stability and safety.

Muscles Worked

Equipment Needed

Smith Machine, Bench

How To Perform the Smith Machine Bench Press

  1. Start by setting the Smith machine bar to an appropriate height and adding the desired weight.
  2. Lie flat on the bench with your feet firmly planted on the floor.
  3. Grip the bar slightly wider than shoulder-width apart.
  4. Unrack the bar by rotating your wrists to release the safety locks.
  5. Lower the bar slowly to your mid-chest, keeping your elbows at a 45-degree angle.
  6. Press the bar back up to the starting position by extending your arms.
  7. Lock the bar back into the safety catches by rotating your wrists.

Want to perfect your form? Check out our detailed guide on Smith Machine Bench Press for proper technique and tips.

Pro Tips for Smith Machine Bench Press

  • Keep your feet flat on the floor to maintain stability.
  • Engage your core to protect your lower back.
  • Avoid bouncing the bar off your chest.
  • Control the movement to ensure proper muscle activation.
  • Ensure the safety locks are properly engaged before starting.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Smith Machine Bench Press?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
No Result
View All Result

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.