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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 new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

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 26 x0.23 52 x0.47 88 x0.8 135 x1.23 189 x1.72
120 32 x0.26 60 x0.5 99 x0.83 149 x1.24 205 x1.71
130 38 x0.29 69 x0.53 110 x0.85 162 x1.24 220 x1.69
140 44 x0.32 77 x0.55 121 x0.86 174 x1.24 235 x1.68
150 50 x0.34 85 x0.57 131 x0.87 186 x1.24 249 x1.66
160 57 x0.35 93 x0.58 141 x0.88 198 x1.24 262 x1.64
170 63 x0.37 101 x0.59 150 x0.88 209 x1.23 275 x1.62
180 69 x0.38 108 x0.6 159 x0.89 220 x1.22 288 x1.6
190 75 x0.39 116 x0.61 168 x0.89 231 x1.22 300 x1.58
200 81 x0.4 123 x0.62 177 x0.89 241 x1.21 311 x1.56
210 86 x0.41 130 x0.62 186 x0.88 251 x1.2 323 x1.54
220 92 x0.42 137 x0.62 194 x0.88 261 x1.19 334 x1.52
230 98 x0.43 144 x0.63 202 x0.88 270 x1.18 345 x1.5
240 103 x0.43 151 x0.63 210 x0.88 280 x1.17 355 x1.48
250 109 x0.44 158 x0.63 218 x0.87 289 x1.15 365 x1.46
260 114 x0.44 164 x0.63 226 x0.87 297 x1.14 375 x1.44
270 120 x0.44 171 x0.63 233 x0.86 306 x1.13 385 x1.42
280 125 x0.45 177 x0.63 241 x0.86 314 x1.12 394 x1.41
290 130 x0.45 183 x0.63 248 x0.85 323 x1.11 403 x1.39
300 135 x0.45 189 x0.63 255 x0.85 331 x1.1 412 x1.37
310 140 x0.45 195 x0.63 262 x0.84 339 x1.09 421 x1.36
All 59 100 156 223 299

These male standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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 12 x0.13 28 x0.31 52 x0.58 85 x0.94 122 x1.36
100 14 x0.14 31 x0.31 57 x0.57 90 x0.9 129 x1.29
110 16 x0.14 34 x0.31 61 x0.55 95 x0.87 135 x1.23
120 18 x0.15 37 x0.31 65 x0.54 100 x0.83 141 x1.17
130 20 x0.15 40 x0.31 68 x0.53 105 x0.8 146 x1.13
140 22 x0.15 42 x0.3 72 x0.51 109 x0.78 151 x1.08
150 23 x0.16 45 x0.3 75 x0.5 113 x0.75 156 x1.04
160 25 x0.16 48 x0.3 78 x0.49 117 x0.73 161 x1
170 27 x0.16 50 x0.29 81 x0.48 121 x0.71 165 x0.97
180 29 x0.16 52 x0.29 84 x0.47 124 x0.69 169 x0.94
190 30 x0.16 54 x0.29 87 x0.46 128 x0.67 173 x0.91
200 32 x0.16 57 x0.28 90 x0.45 131 x0.65 177 x0.89
210 34 x0.16 59 x0.28 92 x0.44 134 x0.64 181 x0.86
220 35 x0.16 61 x0.28 95 x0.43 137 x0.62 184 x0.84
230 37 x0.16 63 x0.27 97 x0.42 140 x0.61 188 x0.82
240 38 x0.16 65 x0.27 100 x0.42 143 x0.59 191 x0.8
250 39 x0.16 66 x0.27 102 x0.41 146 x0.58 194 x0.78
260 41 x0.16 68 x0.26 104 x0.4 148 x0.57 197 x0.76
All 22 43 74 113 158

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

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 10,548,000 lifts Squat 6,134,000 lifts Deadlift 6,209,000 lifts Shoulder Press 1,549,000 lifts Military Press 165,000 lifts Barbell Curl 764,000 lifts Incline Bench Press 313,000 lifts Bent Over Row 486,000 lifts Front Squat 518,000 lifts Hex Bar Deadlift 210,000 lifts Sumo Deadlift 70,000 lifts Hip Thrust 117,000 lifts Romanian Deadlift 128,000 lifts EZ Bar Curl 1,000 lifts Close Grip Bench Press 32,000 lifts Decline Bench Press 61,000 lifts Rack Pull 26,000 lifts Tricep Extension 42,000 lifts Seated Shoulder Press 597 lifts Pendlay Row 41,000 lifts Lying Tricep Extension 33,000 lifts Barbell Shrug 71,000 lifts Box Squat 16,000 lifts T-Bar Row 47,000 lifts Zercher Squat 7,000 lifts Floor Press 10,000 lifts Preacher Curl 24,000 lifts Barbell Lunge 8,000 lifts Bulgarian Split Squat 8,000 lifts Stiff Legged Deadlift 12,000 lifts Wrist Curl 8,000 lifts Upright Row 42,000 lifts Good Morning 24,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 152 lifts Reverse Barbell Curl 184 lifts Reverse Wrist Curl 3,000 lifts Landmine Squat 2,000 lifts

Bodyweight

Pull Ups 878,000 lifts Push Ups 421,000 lifts Dips 353,000 lifts Chin Ups 192,000 lifts Bodyweight Squat 27,000 lifts Muscle Ups 47,000 lifts Sit Ups 48,000 lifts One Arm Push Ups 11,000 lifts Burpees 9,000 lifts Crunches 28,000 lifts Neutral Grip Pull Ups 244 lifts Handstand Push Ups 9,000 lifts Single Leg Squat 14,000 lifts One Arm Pull Ups 330 lifts Toes To Bar 142 lifts Russian Twist 162 lifts Lying Leg Raise 126 lifts Hanging Leg Raise 196 lifts Diamond Pushups 248 lifts Lunge 6,000 lifts Inverted Row 125 lifts Glute Ham Raise 98 lifts Glute Bridge 137 lifts Back Extension 139 lifts

Olympic

Power Clean 394,000 lifts Clean and Jerk 145,000 lifts Snatch 149,000 lifts Push Press 101,000 lifts Clean 116,000 lifts Overhead Squat 12,000 lifts Clean and Press 104,000 lifts Hang Clean 490 lifts Power Snatch 6,000 lifts Push Jerk 14,000 lifts Thruster 17,000 lifts

Dumbbell

Dumbbell Bench Press 704,000 lifts Dumbbell Curl 571,000 lifts Dumbbell Shoulder Press 343,000 lifts Incline Dumbbell Bench Press 170,000 lifts Dumbbell Row 144,000 lifts Dumbbell Lateral Raise 97,000 lifts Dumbbell Hammer Curl 36,000 lifts Dumbbell Tricep Extension 36,000 lifts Goblet Squat 20,000 lifts Dumbbell Fly 45,000 lifts Arnold Press 12,000 lifts Dumbbell Bulgarian Split Squat 14,000 lifts Dumbbell Shrug 48,000 lifts Dumbbell Lunge 37,000 lifts Dumbbell Front Raise 35,000 lifts Lying Dumbbell Tricep Extension 16,000 lifts Dumbbell Romanian Deadlift 493 lifts Dumbbell Tricep Kickback 267 lifts Dumbbell Concentration Curl 28,000 lifts Incline Dumbbell Curl 7,000 lifts Incline Dumbbell Fly 15,000 lifts Dumbbell Floor Press 330 lifts Dumbbell Pullover 6,000 lifts Decline Dumbbell Bench Press 4,000 lifts Chest Supported Dumbbell Row 131 lifts Dumbbell Reverse Fly 4,000 lifts

Machine

Sled Leg Press 285,000 lifts Chest Press 51,000 lifts Horizontal Leg Press 165,000 lifts Leg Extension 100,000 lifts Machine Shoulder Press 23,000 lifts Calf Raise 57,000 lifts Pec Deck Fly 16,000 lifts Vertical Leg Press 14,000 lifts Hack Squat 12,000 lifts Lying Leg Curl 31,000 lifts Seated Leg Curl 40,000 lifts Seated Calf Raise 8,000 lifts Hip Abduction 8,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 232,000 lifts Tricep Pushdown 69,000 lifts Seated Cable Row 35,000 lifts Tricep Rope Pushdown 49,000 lifts Cable Curl 362 lifts Face Pull 11,000 lifts Cable Fly 10,000 lifts Cable Lateral Raise 238 lifts Cable Pull Through 57 lifts One Arm Cable Curl 84 lifts Cable Crunch 113 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 Bent Over Row Front Squat Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Decline Bench Press Rack Pull Tricep Extension Pendlay Row Lying Tricep Extension Barbell Shrug Box Squat T-Bar Row Zercher Squat Floor Press Preacher Curl Barbell Lunge Bulgarian Split Squat Stiff Legged Deadlift Wrist Curl Upright Row Good Morning Split Squat Reverse Grip Bench Press Reverse Barbell Curl Reverse Wrist Curl Landmine Squat

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