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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 1,773,000 lifts by Strength Level users.

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

BW Beg. Nov. Int. Adv. Elite
110 32 x0.3 54 x0.49 83 x0.75 117 x1.06 156 x1.42
120 39 x0.32 62 x0.52 92 x0.77 129 x1.07 169 x1.41
130 45 x0.34 70 x0.54 102 x0.78 140 x1.07 182 x1.4
140 51 x0.36 77 x0.55 111 x0.79 150 x1.07 194 x1.38
150 57 x0.38 85 x0.56 120 x0.8 161 x1.07 205 x1.37
160 63 x0.39 92 x0.57 128 x0.8 171 x1.07 217 x1.35
170 69 x0.4 99 x0.58 137 x0.8 180 x1.06 227 x1.34
180 75 x0.41 106 x0.59 145 x0.8 189 x1.05 238 x1.32
190 80 x0.42 113 x0.59 153 x0.8 198 x1.04 248 x1.3
200 86 x0.43 119 x0.6 160 x0.8 207 x1.04 257 x1.29
210 91 x0.43 126 x0.6 168 x0.8 216 x1.03 267 x1.27
220 97 x0.44 132 x0.6 175 x0.79 224 x1.02 276 x1.25
230 102 x0.44 138 x0.6 182 x0.79 232 x1.01 285 x1.24
240 107 x0.45 144 x0.6 189 x0.79 240 x1 294 x1.22
250 112 x0.45 150 x0.6 196 x0.78 247 x0.99 302 x1.21
260 117 x0.45 156 x0.6 202 x0.78 255 x0.98 310 x1.19
270 122 x0.45 162 x0.6 209 x0.77 262 x0.97 318 x1.18
280 127 x0.45 167 x0.6 215 x0.77 269 x0.96 326 x1.16
290 132 x0.45 173 x0.6 221 x0.76 276 x0.95 334 x1.15
300 137 x0.46 178 x0.59 227 x0.76 283 x0.94 341 x1.14
310 141 x0.46 183 x0.59 233 x0.75 289 x0.93 348 x1.12
All 66 99 142 192 248

These male standards were last updated yesterday and are based on 549,000 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 x0.34 52 x0.57 78 x0.86 107 x1.19
100 19 x0.19 35 x0.35 56 x0.56 83 x0.83 114 x1.14
110 21 x0.19 38 x0.35 61 x0.55 89 x0.81 121 x1.1
120 24 x0.2 42 x0.35 65 x0.54 94 x0.78 126 x1.05
130 26 x0.2 45 x0.34 69 x0.53 99 x0.76 132 x1.02
140 29 x0.21 48 x0.34 73 x0.52 103 x0.74 137 x0.98
150 31 x0.21 51 x0.34 77 x0.51 108 x0.72 142 x0.95
160 33 x0.21 54 x0.34 80 x0.5 112 x0.7 147 x0.92
170 36 x0.21 56 x0.33 83 x0.49 116 x0.68 151 x0.89
180 38 x0.21 59 x0.33 87 x0.48 120 x0.66 156 x0.87
190 40 x0.21 62 x0.32 90 x0.47 123 x0.65 160 x0.84
200 42 x0.21 64 x0.32 93 x0.46 127 x0.63 164 x0.82
210 44 x0.21 67 x0.32 96 x0.46 130 x0.62 168 x0.8
220 46 x0.21 69 x0.31 98 x0.45 133 x0.61 171 x0.78
230 47 x0.21 71 x0.31 101 x0.44 136 x0.59 175 x0.76
240 49 x0.2 73 x0.31 104 x0.43 139 x0.58 179 x0.74
250 51 x0.2 75 x0.3 106 x0.43 142 x0.57 182 x0.73
260 53 x0.2 78 x0.3 109 x0.42 145 x0.56 185 x0.71
All 28 48 75 107 143

These female standards were last updated yesterday and are based on 78,000 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 shoulder press versus one of the following exercises:

Bench Press Squat Deadlift 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 Seated Shoulder 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

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