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Seated Shoulder Press Standards (lb)

Seated shoulder press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our seated shoulder press standards are based on 40,000 lifts by Strength Level users.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Seated Shoulder Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 24 x0.22 48 x0.44 83 x0.75 127 x1.15 177 x1.61
120 30 x0.25 57 x0.48 94 x0.78 140 x1.17 193 x1.61
130 37 x0.28 66 x0.51 105 x0.81 154 x1.18 209 x1.61
140 43 x0.31 74 x0.53 116 x0.83 167 x1.19 224 x1.6
150 50 x0.33 83 x0.55 126 x0.84 179 x1.19 238 x1.59
160 56 x0.35 91 x0.57 137 x0.85 191 x1.2 252 x1.58
170 62 x0.37 99 x0.58 146 x0.86 203 x1.19 266 x1.56
180 69 x0.38 107 x0.59 156 x0.87 214 x1.19 279 x1.55
190 75 x0.4 115 x0.6 166 x0.87 225 x1.19 291 x1.53
200 81 x0.41 123 x0.61 175 x0.87 236 x1.18 303 x1.52
210 88 x0.42 130 x0.62 184 x0.87 247 x1.17 315 x1.5
220 94 x0.43 138 x0.63 192 x0.87 257 x1.17 326 x1.48
230 100 x0.43 145 x0.63 201 x0.87 267 x1.16 338 x1.47
240 106 x0.44 152 x0.63 209 x0.87 276 x1.15 348 x1.45
250 111 x0.45 159 x0.64 218 x0.87 286 x1.14 359 x1.44
260 117 x0.45 166 x0.64 226 x0.87 295 x1.13 369 x1.42
270 123 x0.46 173 x0.64 234 x0.86 304 x1.13 379 x1.41
280 129 x0.46 179 x0.64 241 x0.86 313 x1.12 389 x1.39
290 134 x0.46 186 x0.64 249 x0.86 321 x1.11 399 x1.38
300 140 x0.47 192 x0.64 256 x0.85 330 x1.1 408 x1.36
310 145 x0.47 198 x0.64 264 x0.85 338 x1.09 417 x1.35
All 62 103 157 223 297

These male standards were last updated 4 days ago and are based on 6,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Seated Shoulder Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 10 x0.11 24 x0.27 47 x0.52 77 x0.85 112 x1.24
100 12 x0.12 27 x0.27 51 x0.51 82 x0.82 118 x1.18
110 13 x0.12 30 x0.27 55 x0.5 87 x0.79 124 x1.13
120 15 x0.13 33 x0.27 58 x0.49 91 x0.76 130 x1.08
130 17 x0.13 35 x0.27 62 x0.48 96 x0.74 135 x1.04
140 19 x0.13 38 x0.27 65 x0.47 100 x0.71 140 x1
150 21 x0.14 40 x0.27 68 x0.46 104 x0.69 144 x0.96
160 22 x0.14 43 x0.27 71 x0.45 107 x0.67 149 x0.93
170 24 x0.14 45 x0.26 74 x0.44 111 x0.65 153 x0.9
180 25 x0.14 47 x0.26 77 x0.43 114 x0.63 157 x0.87
190 27 x0.14 49 x0.26 80 x0.42 118 x0.62 160 x0.84
200 28 x0.14 51 x0.26 82 x0.41 121 x0.6 164 x0.82
210 30 x0.14 53 x0.25 85 x0.4 124 x0.59 168 x0.8
220 31 x0.14 55 x0.25 87 x0.4 127 x0.58 171 x0.78
230 33 x0.14 57 x0.25 90 x0.39 129 x0.56 174 x0.76
240 34 x0.14 59 x0.25 92 x0.38 132 x0.55 177 x0.74
250 36 x0.14 61 x0.24 94 x0.38 135 x0.54 181 x0.72
260 37 x0.14 62 x0.24 96 x0.37 137 x0.53 183 x0.71
All 18 38 66 103 145

These female standards were last updated 4 days ago and are based on 481 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench Press 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare seated shoulder press versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Military Press Barbell Curl Incline Bench Press Front Squat Bent Over Row Sumo Deadlift Hex Bar Deadlift Romanian Deadlift EZ Bar Curl Close Grip Bench Press Hip Thrust Floor Press Stiff Legged Deadlift Barbell Shrug Wrist Curl Pendlay Row Box Squat Rack Pull Lying Tricep Extension Decline Bench Press Tricep Extension T-Bar Row Bulgarian Split Squat Zercher Squat Barbell Lunge Good Morning Upright Row Preacher Curl Reverse Barbell Curl Reverse Grip Bench Press Split Squat Landmine Squat Reverse Wrist Curl

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