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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 35,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
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 25 x0.23 51 x0.46 87 x0.79 133 x1.21 186 x1.69
120 31 x0.26 59 x0.49 98 x0.82 146 x1.22 202 x1.68
130 37 x0.29 67 x0.52 109 x0.84 159 x1.23 217 x1.67
140 43 x0.31 76 x0.54 119 x0.85 172 x1.23 232 x1.66
150 50 x0.33 84 x0.56 129 x0.86 184 x1.23 246 x1.64
160 56 x0.35 92 x0.57 139 x0.87 196 x1.22 259 x1.62
170 62 x0.36 100 x0.59 149 x0.87 207 x1.22 272 x1.6
180 68 x0.38 107 x0.6 158 x0.88 218 x1.21 285 x1.58
190 74 x0.39 115 x0.6 167 x0.88 229 x1.21 297 x1.56
200 80 x0.4 122 x0.61 176 x0.88 239 x1.2 309 x1.54
210 86 x0.41 129 x0.62 184 x0.88 249 x1.19 320 x1.53
220 92 x0.42 136 x0.62 193 x0.88 259 x1.18 331 x1.51
230 97 x0.42 143 x0.62 201 x0.87 269 x1.17 342 x1.49
240 103 x0.43 150 x0.63 209 x0.87 278 x1.16 353 x1.47
250 108 x0.43 157 x0.63 217 x0.87 287 x1.15 363 x1.45
260 114 x0.44 163 x0.63 225 x0.86 296 x1.14 373 x1.43
270 119 x0.44 170 x0.63 232 x0.86 304 x1.13 382 x1.42
280 125 x0.44 176 x0.63 240 x0.86 313 x1.12 392 x1.4
290 130 x0.45 182 x0.63 247 x0.85 321 x1.11 401 x1.38
300 135 x0.45 188 x0.63 254 x0.85 329 x1.1 410 x1.37
310 140 x0.45 194 x0.63 261 x0.84 337 x1.09 419 x1.35
All 62 104 160 227 303

These male standards were last updated 4 days ago and are based on 4,000 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 9 x0.11 25 x0.28 50 x0.56 83 x0.92 122 x1.36
100 11 x0.11 28 x0.28 54 x0.54 88 x0.88 128 x1.28
110 13 x0.12 30 x0.28 57 x0.52 92 x0.84 133 x1.21
120 14 x0.12 33 x0.27 60 x0.5 96 x0.8 138 x1.15
130 16 x0.12 35 x0.27 63 x0.49 100 x0.77 143 x1.1
140 17 x0.12 37 x0.26 66 x0.47 103 x0.74 147 x1.05
150 18 x0.12 39 x0.26 69 x0.46 107 x0.71 151 x1.01
160 20 x0.12 41 x0.26 71 x0.45 110 x0.69 155 x0.97
170 21 x0.12 43 x0.25 74 x0.43 113 x0.66 158 x0.93
180 22 x0.12 45 x0.25 76 x0.42 116 x0.64 162 x0.9
190 24 x0.12 46 x0.24 78 x0.41 119 x0.62 165 x0.87
200 25 x0.12 48 x0.24 81 x0.4 121 x0.61 168 x0.84
210 26 x0.12 50 x0.24 83 x0.39 124 x0.59 171 x0.81
220 27 x0.12 51 x0.23 85 x0.38 126 x0.57 174 x0.79
230 28 x0.12 53 x0.23 87 x0.38 129 x0.56 177 x0.77
240 29 x0.12 54 x0.23 89 x0.37 131 x0.55 180 x0.75
250 30 x0.12 56 x0.22 90 x0.36 133 x0.53 182 x0.73
260 31 x0.12 57 x0.22 92 x0.35 136 x0.52 185 x0.71
All 17 37 67 106 151

These female standards were last updated 4 days ago and are based on 328 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 11,987,000 lifts Squat 6,926,000 lifts Deadlift 7,048,000 lifts Shoulder Press 1,773,000 lifts Military Press 251,000 lifts Incline Bench Press 367,000 lifts Front Squat 594,000 lifts Barbell Curl 848,000 lifts Hex Bar Deadlift 281,000 lifts Bent Over Row 555,000 lifts Sumo Deadlift 103,000 lifts Hip Thrust 140,000 lifts Romanian Deadlift 147,000 lifts EZ Bar Curl 16,000 lifts Close Grip Bench Press 46,000 lifts Pendlay Row 48,000 lifts Box Squat 22,000 lifts Rack Pull 36,000 lifts Lying Tricep Extension 62,000 lifts Barbell Shrug 100,000 lifts T-Bar Row 69,000 lifts Decline Bench Press 70,000 lifts Seated Shoulder Press 35,000 lifts Stiff Legged Deadlift 16,000 lifts Tricep Extension 47,000 lifts Zercher Squat 10,000 lifts Preacher Curl 31,000 lifts Floor Press 14,000 lifts Wrist Curl 11,000 lifts Bulgarian Split Squat 11,000 lifts Upright Row 46,000 lifts Barbell Lunge 12,000 lifts Good Morning 27,000 lifts Split Squat 6,000 lifts Reverse Barbell Curl 2,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts Landmine Squat 3,000 lifts

Bodyweight

Pull Ups 977,000 lifts Push Ups 475,000 lifts Dips 391,000 lifts Chin Ups 220,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Handstand Push Ups 11,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts One Arm Push Ups 15,000 lifts Single Leg Squat 18,000 lifts Crunches 31,000 lifts One Arm Pull Ups 3,000 lifts Glute Bridge 1,000 lifts Neutral Grip Pull Ups 2,000 lifts Russian Twist 1,000 lifts Burpees 11,000 lifts Lying Leg Raise 1,000 lifts Back Extension 1,000 lifts Lunge 8,000 lifts Inverted Row 1,000 lifts Toes To Bar 1,000 lifts Hanging Leg Raise 2,000 lifts Glute Ham Raise 618 lifts

Olympic

Power Clean 448,000 lifts Snatch 188,000 lifts Clean and Jerk 184,000 lifts Clean 150,000 lifts Push Press 135,000 lifts Clean and Press 132,000 lifts Power Snatch 34,000 lifts Overhead Squat 42,000 lifts Hang Clean 32,000 lifts Push Jerk 41,000 lifts Thruster 45,000 lifts

Dumbbell

Dumbbell Bench Press 859,000 lifts Dumbbell Curl 671,000 lifts Dumbbell Shoulder Press 424,000 lifts Incline Dumbbell Bench Press 209,000 lifts Dumbbell Row 165,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 198,000 lifts Goblet Squat 30,000 lifts Dumbbell Lunge 44,000 lifts Dumbbell Fly 53,000 lifts Dumbbell Shrug 55,000 lifts Dumbbell Tricep Extension 42,000 lifts Arnold Press 18,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Pullover 9,000 lifts Dumbbell Bulgarian Split Squat 20,000 lifts Decline Dumbbell Bench Press 5,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Tricep Kickback 2,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Incline Dumbbell Curl 11,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 343,000 lifts Horizontal Leg Press 192,000 lifts Leg Extension 117,000 lifts Chest Press 76,000 lifts Pec Deck Fly 23,000 lifts Calf Raise 66,000 lifts Vertical Leg Press 20,000 lifts Machine Shoulder Press 33,000 lifts Hack Squat 18,000 lifts Lying Leg Curl 36,000 lifts Hip Abduction 11,000 lifts Seated Leg Curl 46,000 lifts Seated Calf Raise 12,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 266,000 lifts Seated Cable Row 49,000 lifts Tricep Pushdown 82,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Cable Curl 4,000 lifts Face Pull 15,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 784 lifts One Arm Cable Curl 1,000 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 Incline Bench Press Front Squat Barbell Curl Hex Bar Deadlift Bent Over Row Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Pendlay Row Box Squat Rack Pull Lying Tricep Extension Barbell Shrug T-Bar Row Decline Bench Press Stiff Legged Deadlift Tricep Extension Zercher Squat Preacher Curl Floor Press Wrist Curl Bulgarian Split Squat Upright Row Barbell Lunge Good Morning Split Squat Reverse Barbell Curl Reverse Grip Bench Press Reverse Wrist Curl Landmine Squat