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smith shoulder press Strength Standards

Quick Answer smith shoulder press

A 180 lb male with an Intermediate-level smith shoulder press of 128 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 166 lbs (0.92x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

smith shoulder press demonstration
Competition-Derived

How strong is your smith shoulder press? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles delts
Equipment smith-machine
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from shoulder-press standards using a 0.88x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your smith shoulder press?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You smith shoulder press?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 28 48 73 103 137
120 34 55 81 114 149
130 40 62 90 123 159
140 45 68 98 132 171
150 50 75 106 142 180
160 55 81 113 150 190
170 61 87 120 158 200
180 66 93 128 166 209
190 70 99 134 174 218
200 76 105 141 182 226
210 80 111 148 189 235
220 85 116 154 197 243
230 90 121 160 204 251
240 94 127 166 210 258
250 99 132 172 217 266
260 103 137 178 224 273
270 107 142 184 231 280
280 112 147 189 237 287
290 116 152 194 243 293
300 120 157 200 248 300
310 124 161 205 254 306

How Does Age Affect smith shoulder press Strength?

How smith shoulder press standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 49 75 106 144 186
20 56 85 121 165 212
25 58 87 125 169 218
30 58 87 125 169 218
35 58 87 125 169 218
40 58 87 125 169 218
45 55 83 119 160 207
50 51 77 111 150 194
55 48 72 103 139 180
60 43 66 94 128 164
65 40 59 84 115 148
70 35 54 77 103 133
75 32 48 68 92 119
80 28 42 61 83 106
85 26 38 55 74 95
90 23 34 49 67 85

What Do smith shoulder press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the smith shoulder press, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

Stronger than 20% of lifters. You can press with a consistent path and controlled tempo on the smith shoulder press. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Stronger than 50% of lifters. Your smith shoulder 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

Stronger than 80% of lifters. You have optimized your smith shoulder 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

Stronger than 95% of lifters. Your smith shoulder 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 shoulder press

Tier-specific training recommendations to move your smith shoulder press to the next level.

Beginner → Novice Building Your Foundation
  • Train the smith shoulder 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 your E1RM progress →
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 shoulder 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 shoulder press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform smith shoulder press

["Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart.","Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.","Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward.","Press the bar upward until your arms are fully extended overhead.","Pause for a moment at the top, then slowly lower the bar back down to shoulder level.","Repeat for the desired number of repetitions."]

Read the complete smith shoulder press guide on FitnessVolt →

Where Do These smith shoulder press Standards Come From?

These smith shoulder press standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your smith shoulder press Good for Your Weight?

Strength standards help you objectively measure your smith shoulder press performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can smith shoulder press 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" smith shoulder press depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the smith shoulder press within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE