Shoulder Press Standards (lb)

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

Our shoulder press standards are based on 663,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Shoulder Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 33 x0.3 55 x0.5 84 x0.77 119 x1.08 158 x1.44
120 39 x0.33 63 x0.53 94 x0.78 131 x1.09 172 x1.43
130 46 x0.35 71 x0.55 103 x0.79 142 x1.09 184 x1.42
140 52 x0.37 78 x0.56 112 x0.8 152 x1.09 196 x1.4
150 58 x0.39 86 x0.57 121 x0.81 163 x1.08 208 x1.39
160 64 x0.4 93 x0.58 130 x0.81 173 x1.08 219 x1.37
170 70 x0.41 100 x0.59 138 x0.81 182 x1.07 230 x1.35
180 75 x0.42 107 x0.59 146 x0.81 191 x1.06 240 x1.33
190 81 x0.43 114 x0.6 154 x0.81 200 x1.05 250 x1.32
200 87 x0.43 120 x0.6 162 x0.81 209 x1.04 260 x1.3
210 92 x0.44 127 x0.6 169 x0.8 217 x1.04 269 x1.28
220 97 x0.44 133 x0.6 176 x0.8 226 x1.03 278 x1.27
230 103 x0.45 139 x0.6 183 x0.8 234 x1.02 287 x1.25
240 108 x0.45 145 x0.6 190 x0.79 241 x1.01 296 x1.23
250 113 x0.45 151 x0.6 197 x0.79 249 x1 304 x1.22
260 118 x0.45 157 x0.6 203 x0.78 256 x0.99 312 x1.2
270 123 x0.45 162 x0.6 210 x0.78 263 x0.98 320 x1.19
280 128 x0.46 168 x0.6 216 x0.77 270 x0.97 328 x1.17
290 132 x0.46 173 x0.6 222 x0.77 277 x0.96 335 x1.16
300 137 x0.46 179 x0.6 228 x0.76 284 x0.95 343 x1.14
310 141 x0.46 184 x0.59 234 x0.76 291 x0.94 350 x1.13
All 66 100 143 194 250

These male standards were last updated 4 days ago and are based on 297,000 filtered lifts.

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

Female Shoulder Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 16 x0.18 31 x0.35 52 x0.58 78 x0.87 108 x1.2
100 19 x0.19 35 x0.35 57 x0.57 84 x0.84 114 x1.14
110 22 x0.2 38 x0.35 61 x0.55 89 x0.81 120 x1.09
120 24 x0.2 41 x0.35 65 x0.54 94 x0.78 126 x1.05
130 26 x0.2 45 x0.34 69 x0.53 98 x0.75 131 x1.01
140 29 x0.2 47 x0.34 72 x0.52 102 x0.73 136 x0.97
150 31 x0.2 50 x0.33 76 x0.51 107 x0.71 141 x0.94
160 33 x0.21 53 x0.33 79 x0.49 110 x0.69 145 x0.91
170 35 x0.21 56 x0.33 82 x0.48 114 x0.67 150 x0.88
180 37 x0.21 58 x0.32 85 x0.47 118 x0.65 154 x0.85
190 39 x0.2 60 x0.32 88 x0.46 121 x0.64 158 x0.83
200 41 x0.2 63 x0.31 91 x0.46 125 x0.62 161 x0.81
210 43 x0.2 65 x0.31 94 x0.45 128 x0.61 165 x0.79
220 44 x0.2 67 x0.31 96 x0.44 131 x0.59 168 x0.77
230 46 x0.2 69 x0.3 99 x0.43 134 x0.58 172 x0.75
240 48 x0.2 72 x0.3 101 x0.42 137 x0.57 175 x0.73
250 49 x0.2 74 x0.29 104 x0.42 139 x0.56 178 x0.71
260 51 x0.2 76 x0.29 106 x0.41 142 x0.55 181 x0.7
All 28 48 74 106 141

These female standards were last updated 4 days ago and are based on 46,000 filtered lifts.

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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + More Exercises

Exercise Comparisons

Compare shoulder press versus one of the following exercises:

Bench Deadlift Squat Barbell Curl Bent Over Row Front Squat Incline Bench Press Hex Bar Deadlift Romanian Deadlift Barbell Shrug Hip Thrust Upright Row Decline Bench Press Good Morning T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension