Smith Machine Bench Press

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Pectoralis Major, Deltoids, Tricep, Bicep
Secondary Muscles	None
Stabilizer Muscles	None
Grip Muscles	None

Muscle Group

Muscles

Primary Muscles

Pectoralis Major, Deltoids, Tricep, Bicep

Secondary Muscles

None

Stabilizer Muscles

None

Grip Muscles

None

Smith Machine Bench Press Average Weight [1RM]

Level
Beg.	46 kg (102 lbs)	17 kg (37 lbs)
Nov.	69 kg (151 lbs)	31 kg (69 lbs)
Int.	97 kg (214 lbs)	52 kg (114 lbs)
Adv.	130 kg (287 lbs)	77 kg (170 lbs)
Pro	166 kg (366 lbs)	106 kg (233 lbs)

Level

Beg.

46 kg
(102 lbs)

17 kg
(37 lbs)

Nov.

69 kg
(151 lbs)

31 kg
(69 lbs)

Int.

97 kg
(214 lbs)

52 kg
(114 lbs)

Adv.

130 kg
(287 lbs)

77 kg
(170 lbs)

Pro

166 kg
(366 lbs)

106 kg
(233 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Smith Machine Bench Press Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	27	42	62	85	111
55	31	48	68	93	120
60	36	53	75	101	129
65	40	59	81	108	137
70	45	64	88	115	145
75	49	69	94	122	152
80	53	74	99	128	160
85	57	79	105	135	167
90	61	83	110	141	173
95	65	88	115	147	180
100	69	92	120	152	186
105	72	96	125	158	192
110	76	101	130	163	198
115	80	105	134	168	204
120	83	109	139	173	209
125	86	112	143	178	215
130	90	116	148	183	220
135	93	120	152	187	225
140	96	123	156	192	230

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	39	58	83	111	141
20	45	67	94	127	162
25	46	69	97	130	166
30	46	69	97	130	166
35	46	69	97	130	166
40	46	69	97	130	166
45	44	65	92	123	158
50	41	61	86	116	148
55	38	57	80	107	137
60	35	52	73	98	125
65	31	47	66	88	113
70	28	42	59	79	101
75	25	37	53	71	91
80	23	33	47	63	81
85	20	30	42	57	73
90	18	27	38	51	65

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	6	14	27	43	62
45	8	18	32	49	70
50	11	21	36	55	77
55	13	25	41	61	83
60	16	28	45	66	90
65	19	32	50	71	96
70	21	35	54	76	101
75	24	38	58	81	107
80	26	42	62	86	112
85	29	45	65	90	117
90	31	48	69	94	122
95	34	51	73	98	127
100	36	54	76	102	131
105	38	56	79	106	136
110	40	59	83	110	140
115	43	62	86	114	144
120	45	65	89	117	148

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	14	27	44	66	90
20	16	31	50	75	103
25	17	31	52	77	106
30	17	31	52	77	106
35	17	31	52	77	106
40	17	31	52	77	106
45	16	30	49	73	100
50	15	28	46	69	94
55	14	26	43	63	87
60	13	24	39	58	79
65	11	21	35	52	72
70	10	19	31	47	64
75	9	17	28	42	58
80	8	15	25	37	52
85	7	14	23	34	46
90	7	12	20	30	42

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-35 Calories
Medium	🔥 35-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 25-35 Calories

Medium

🔥 35-50 Calories

Hard

🔥 50-70 Calories

Max

🔥 70-90 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Smith Machine Bench Press

Muscles Activated

Smith Machine Bench Press Average Weight [1RM]

Smith Machine Bench Press Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	27	42	62	85	111
55	31	48	68	93	120
60	36	53	75	101	129
65	40	59	81	108	137
70	45	64	88	115	145
75	49	69	94	122	152
80	53	74	99	128	160
85	57	79	105	135	167
90	61	83	110	141	173
95	65	88	115	147	180
100	69	92	120	152	186
105	72	96	125	158	192
110	76	101	130	163	198
115	80	105	134	168	204
120	83	109	139	173	209
125	86	112	143	178	215
130	90	116	148	183	220
135	93	120	152	187	225
140	96	123	156	192	230

Age	Beg.	Nov.	Int.	Adv.	Pro
15	39	58	83	111	141
20	45	67	94	127	162
25	46	69	97	130	166
30	46	69	97	130	166
35	46	69	97	130	166
40	46	69	97	130	166
45	44	65	92	123	158
50	41	61	86	116	148
55	38	57	80	107	137
60	35	52	73	98	125
65	31	47	66	88	113
70	28	42	59	79	101
75	25	37	53	71	91
80	23	33	47	63	81
85	20	30	42	57	73
90	18	27	38	51	65

BW	Beg.	Nov.	Int.	Adv.	Pro
40	6	14	27	43	62
45	8	18	32	49	70
50	11	21	36	55	77
55	13	25	41	61	83
60	16	28	45	66	90
65	19	32	50	71	96
70	21	35	54	76	101
75	24	38	58	81	107
80	26	42	62	86	112
85	29	45	65	90	117
90	31	48	69	94	122
95	34	51	73	98	127
100	36	54	76	102	131
105	38	56	79	106	136
110	40	59	83	110	140
115	43	62	86	114	144
120	45	65	89	117	148

Age	Beg.	Nov.	Int.	Adv.	Pro
15	14	27	44	66	90
20	16	31	50	75	103
25	17	31	52	77	106
30	17	31	52	77	106
35	17	31	52	77	106
40	17	31	52	77	106
45	16	30	49	73	100
50	15	28	46	69	94
55	14	26	43	63	87
60	13	24	39	58	79
65	11	21	35	52	72
70	10	19	31	47	64
75	9	17	28	42	58
80	8	15	25	37	52
85	7	14	23	34	46
90	7	12	20	30	42

BW	Beg.	Nov.	Int.	Adv.	Pro
50	27	42	62	85	111
55	31	48	68	93	120
60	36	53	75	101	129
65	40	59	81	108	137
70	45	64	88	115	145
75	49	69	94	122	152
80	53	74	99	128	160
85	57	79	105	135	167
90	61	83	110	141	173
95	65	88	115	147	180
100	69	92	120	152	186
105	72	96	125	158	192
110	76	101	130	163	198
115	80	105	134	168	204
120	83	109	139	173	209
125	86	112	143	178	215
130	90	116	148	183	220
135	93	120	152	187	225
140	96	123	156	192	230

Age	Beg.	Nov.	Int.	Adv.	Pro
15	39	58	83	111	141
20	45	67	94	127	162
25	46	69	97	130	166
30	46	69	97	130	166
35	46	69	97	130	166
40	46	69	97	130	166
45	44	65	92	123	158
50	41	61	86	116	148
55	38	57	80	107	137
60	35	52	73	98	125
65	31	47	66	88	113
70	28	42	59	79	101
75	25	37	53	71	91
80	23	33	47	63	81
85	20	30	42	57	73
90	18	27	38	51	65

BW	Beg.	Nov.	Int.	Adv.	Pro
40	6	14	27	43	62
45	8	18	32	49	70
50	11	21	36	55	77
55	13	25	41	61	83
60	16	28	45	66	90
65	19	32	50	71	96
70	21	35	54	76	101
75	24	38	58	81	107
80	26	42	62	86	112
85	29	45	65	90	117
90	31	48	69	94	122
95	34	51	73	98	127
100	36	54	76	102	131
105	38	56	79	106	136
110	40	59	83	110	140
115	43	62	86	114	144
120	45	65	89	117	148

Age	Beg.	Nov.	Int.	Adv.	Pro
15	14	27	44	66	90
20	16	31	50	75	103
25	17	31	52	77	106
30	17	31	52	77	106
35	17	31	52	77	106
40	17	31	52	77	106
45	16	30	49	73	100
50	15	28	46	69	94
55	14	26	43	63	87
60	13	24	39	58	79
65	11	21	35	52	72
70	10	19	31	47	64
75	9	17	28	42	58
80	8	15	25	37	52
85	7	14	23	34	46
90	7	12	20	30	42

BW	Beg.	Nov.	Int.	Adv.	Pro
50	27	42	62	85	111
55	31	48	68	93	120
60	36	53	75	101	129
65	40	59	81	108	137
70	45	64	88	115	145
75	49	69	94	122	152
80	53	74	99	128	160
85	57	79	105	135	167
90	61	83	110	141	173
95	65	88	115	147	180
100	69	92	120	152	186
105	72	96	125	158	192
110	76	101	130	163	198
115	80	105	134	168	204
120	83	109	139	173	209
125	86	112	143	178	215
130	90	116	148	183	220
135	93	120	152	187	225
140	96	123	156	192	230

Age	Beg.	Nov.	Int.	Adv.	Pro
15	39	58	83	111	141
20	45	67	94	127	162
25	46	69	97	130	166
30	46	69	97	130	166
35	46	69	97	130	166
40	46	69	97	130	166
45	44	65	92	123	158
50	41	61	86	116	148
55	38	57	80	107	137
60	35	52	73	98	125
65	31	47	66	88	113
70	28	42	59	79	101
75	25	37	53	71	91
80	23	33	47	63	81
85	20	30	42	57	73
90	18	27	38	51	65

BW	Beg.	Nov.	Int.	Adv.	Pro
40	6	14	27	43	62
45	8	18	32	49	70
50	11	21	36	55	77
55	13	25	41	61	83
60	16	28	45	66	90
65	19	32	50	71	96
70	21	35	54	76	101
75	24	38	58	81	107
80	26	42	62	86	112
85	29	45	65	90	117
90	31	48	69	94	122
95	34	51	73	98	127
100	36	54	76	102	131
105	38	56	79	106	136
110	40	59	83	110	140
115	43	62	86	114	144
120	45	65	89	117	148

Age	Beg.	Nov.	Int.	Adv.	Pro
15	14	27	44	66	90
20	16	31	50	75	103
25	17	31	52	77	106
30	17	31	52	77	106
35	17	31	52	77	106
40	17	31	52	77	106
45	16	30	49	73	100
50	15	28	46	69	94
55	14	26	43	63	87
60	13	24	39	58	79
65	11	21	35	52	72
70	10	19	31	47	64
75	9	17	28	42	58
80	8	15	25	37	52
85	7	14	23	34	46
90	7	12	20	30	42