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Smith Wide Grip Bench Press strength standards

What is a good Smith Wide Grip Bench Press?

For a 180 lb male, an Intermediate Smith Wide Grip Bench Press is about 194 lb (1.08x bodyweight). Advanced starts around 250 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Smith Wide Grip Bench Press Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Bench Press table by a fixed ratio of 0.88. 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 47 74 110 152 199
120 55 85 123 168 217
130 64 96 136 183 234
140 73 106 149 197 251
150 82 117 160 211 266
160 90 127 172 224 281
170 99 136 184 238 296
180 106 146 194 250 310
190 114 156 206 262 323
200 122 165 216 275 336
210 130 173 226 286 349
220 137 182 237 297 362
230 145 191 246 308 374
240 152 200 256 319 385
250 159 208 265 329 397
260 167 216 275 340 408
270 173 224 283 349 419
280 180 231 292 359 429
290 187 239 300 369 440
300 194 246 309 378 450
310 201 254 317 386 460

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

Smith Wide Grip Bench Press Standards by Age

How the Smith Wide Grip 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 77 115 163 218 279
20 89 132 186 250 319
25 91 136 191 256 327
30 91 136 191 256 327
35 91 136 191 256 327
40 91 136 191 256 327
45 86 128 181 243 311
50 81 121 170 228 291
55 75 112 158 211 269
60 69 101 143 193 246
65 62 92 129 174 223
70 55 83 116 156 200
75 49 74 104 140 179
80 44 66 93 125 159
85 40 59 84 112 143
90 36 53 75 101 128

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

Check Your Smith Wide Grip 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 194 lbs (1.08x bodyweight) on the Smith Wide Grip 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

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What the Smith Wide Grip Bench Press Strength Levels Mean

Beginner

You are learning the movement path and resistance curve on the Smith Wide Grip 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 Wide Grip Bench Press. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Your Smith Wide Grip 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 Wide Grip 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 Wide Grip 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 Wide Grip Bench Press

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

Beginner → Novice Building Your Foundation
  • Train the Smith Wide Grip 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 Wide Grip 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 Wide Grip Bench Press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Smith Wide Grip Bench Press

Smith Wide Grip Bench Press demonstration
Primary Muscles pectorals
Equipment smith-machine
Difficulty Intermediate
Type Compound
["Adjust the bench to a comfortable position on the smith machine.","Lie down on the bench with your feet flat on the ground.","Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.","Unrack the barbell and lower it slowly towards your chest, keeping your elbows out to the sides.","Pause for a moment when the barbell touches your chest.","Push the barbell back up to the starting position, fully extending your arms.","Repeat for the desired number of repetitions."]

Read the complete Smith Wide Grip Bench Press guide on FitnessVolt →

Where Do These Smith Wide Grip Bench Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Smith Wide Grip Bench Press table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.88 (confidence: low). It is a set of targets, not a measured population. There is no competition or gym dataset for the Smith Wide Grip 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 Wide Grip 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 Wide Grip 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 Wide Grip Bench Press table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.88 (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.