Smith Machine Bench Press

Smith Machine Bench Press shows average weight and strength standards as a reference for chest. Primary muscles: Pectoralis major, Deltoids, Triceps brachii.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 214 lb

Women 114 lb

Smith Machine Bench Press: Average weight [1RM]

Level
Beginner	102 lb	37 lb
Novice	151 lb	69 lb
Intermediate	214 lb	114 lb
Advanced	287 lb	170 lb
Elite	366 lb	233 lb

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Smith Machine Bench Press: Strength standards (lb)

By bodyweight
By age

Men by bodyweight (lb) [1RM]

Bodyweight	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

Men by age [1RM]

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

Women by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	14	32	60	97	140
100	19	40	70	109	155
110	24	47	80	121	169
120	29	54	89	133	182
130	34	61	98	143	195
140	39	68	107	154	207
150	44	75	115	164	219
160	50	81	123	174	230
170	55	88	131	183	241
180	60	94	139	192	251
190	64	100	146	201	261
200	69	106	153	209	271
210	74	112	161	217	280
220	79	118	167	225	289
230	83	124	174	233	298
240	88	129	181	241	306
250	92	135	187	248	315
260	97	140	193	255	323

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	31	59	97	144	199
20	36	67	111	165	227
25	37	69	114	170	233
30	37	69	114	170	233
35	37	69	114	170	233
40	37	69	114	170	233
45	35	66	108	161	221
50	33	62	101	151	208
55	30	57	94	140	192
60	28	52	86	128	175
65	25	47	77	115	158
70	23	42	69	103	142
75	20	38	62	92	127
80	18	34	56	83	114
85	16	30	50	74	102
90	15	27	45	67	92

Note: The displayed load on machines and cables can vary by manufacturer and setup. Use these values as a comparison reference under similar equipment conditions.

Bodyweight	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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	14	32	60	97	140
100	19	40	70	109	155
110	24	47	80	121	169
120	29	54	89	133	182
130	34	61	98	143	195
140	39	68	107	154	207
150	44	75	115	164	219
160	50	81	123	174	230
170	55	88	131	183	241
180	60	94	139	192	251
190	64	100	146	201	261
200	69	106	153	209	271
210	74	112	161	217	280
220	79	118	167	225	289
230	83	124	174	233	298
240	88	129	181	241	306
250	92	135	187	248	315
260	97	140	193	255	323

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	31	59	97	144	199
20	36	67	111	165	227
25	37	69	114	170	233
30	37	69	114	170	233
35	37	69	114	170	233
40	37	69	114	170	233
45	35	66	108	161	221
50	33	62	101	151	208
55	30	57	94	140	192
60	28	52	86	128	175
65	25	47	77	115	158
70	23	42	69	103	142
75	20	38	62	92	127
80	18	34	56	83	114
85	16	30	50	74	102
90	15	27	45	67	92

Group	Muscles
Primary muscles	Pectoralis major, Deltoids, Triceps brachii, Biceps brachii
Secondary muscles	None
Stabilizers	None
Grip	None

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	14	32	60	97	140
100	19	40	70	109	155
110	24	47	80	121	169
120	29	54	89	133	182
130	34	61	98	143	195
140	39	68	107	154	207
150	44	75	115	164	219
160	50	81	123	174	230
170	55	88	131	183	241
180	60	94	139	192	251
190	64	100	146	201	261
200	69	106	153	209	271
210	74	112	161	217	280
220	79	118	167	225	289
230	83	124	174	233	298
240	88	129	181	241	306
250	92	135	187	248	315
260	97	140	193	255	323

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	31	59	97	144	199
20	36	67	111	165	227
25	37	69	114	170	233
30	37	69	114	170	233
35	37	69	114	170	233
40	37	69	114	170	233
45	35	66	108	161	221
50	33	62	101	151	208
55	30	57	94	140	192
60	28	52	86	128	175
65	25	47	77	115	158
70	23	42	69	103	142
75	20	38	62	92	127
80	18	34	56	83	114
85	16	30	50	74	102
90	15	27	45	67	92

Smith Machine Bench Press

Average weight: Intermediate

Smith Machine Bench Press: Average weight [1RM]

Smith Machine Bench Press: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	14	32	60	97	140
100	19	40	70	109	155
110	24	47	80	121	169
120	29	54	89	133	182
130	34	61	98	143	195
140	39	68	107	154	207
150	44	75	115	164	219
160	50	81	123	174	230
170	55	88	131	183	241
180	60	94	139	192	251
190	64	100	146	201	261
200	69	106	153	209	271
210	74	112	161	217	280
220	79	118	167	225	289
230	83	124	174	233	298
240	88	129	181	241	306
250	92	135	187	248	315
260	97	140	193	255	323

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	31	59	97	144	199
20	36	67	111	165	227
25	37	69	114	170	233
30	37	69	114	170	233
35	37	69	114	170	233
40	37	69	114	170	233
45	35	66	108	161	221
50	33	62	101	151	208
55	30	57	94	140	192
60	28	52	86	128	175
65	25	47	77	115	158
70	23	42	69	103	142
75	20	38	62	92	127
80	18	34	56	83	114
85	16	30	50	74	102
90	15	27	45	67	92