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Smith Machine Bench Press strength standards

What is a good Smith Machine Bench Press?

For a 180 lb male, an Intermediate Smith Machine Bench Press is about 223 lb (1.24x bodyweight). Advanced starts around 288 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Smith Machine Bench Press Standards by Bodyweight

Estimates from the FitnessVolt standards model. 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 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

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

Smith Machine Bench Press Standards by Age

How the Smith Machine Bench 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 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

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

Check Your Smith Machine Bench 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 223 lbs (1.24x bodyweight) on the Smith Machine Bench 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 Machine Bench Press Strength Levels Mean

Beginner

You are learning the movement path and resistance curve on the Smith Machine Bench Press, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

You can press with a consistent path and controlled tempo on the Smith Machine Bench Press. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Your Smith Machine Bench Press technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.

Advanced

You have optimized your Smith Machine Bench Press setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.

Elite

Your Smith Machine Bench Press is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.

How to Progress Your Smith Machine Bench Press

Tier-specific training recommendations to move your Smith Machine Bench Press to the next level.

Beginner → Novice Building Your Foundation
  • Train the Smith Machine Bench Press 2-3x per week to build pressing strength and shoulder stability.
  • Use linear progression: add 2.5-5 lbs per session.
  • Practice controlled eccentrics (3-second lowering) to build tendon strength.
  • Keep working sets at RPE 6-7 to accumulate quality volume.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a pressing variation (close-grip, incline, or paused) for weak-point development.
  • Increase frequency to 2-3 sessions per week with varied rep ranges.
  • Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
  • Build tricep and shoulder accessory volume to support the Smith Machine Bench Press.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with planned volume and intensity progression.
  • Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
  • Target your sticking point with specific accessory work (board press, pin press, bands).
  • Manage total weekly pressing volume (12-20 sets) across all push movements.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Peak with structured 8-12 week cycles targeting a competition or max attempt.
  • Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
  • Use the RPE chart for precise percentage work during peaking phases.
  • Test your Smith Machine Bench Press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Smith Machine Bench Press

Smith Machine Bench Press demonstration
Primary Muscles Shoulders (Deltoids), Triceps, Chest, Pectorals
Equipment Smith Machine, Bench
Difficulty Intermediate
Type Compound
  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.

Tips

  • 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.

Read the complete Smith Machine Bench Press guide on FitnessVolt →

Where Do These Smith Machine Bench Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Smith Machine Bench Press table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Smith Machine Bench 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 Machine Bench 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 Machine Bench 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 Machine Bench Press table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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.