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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 1,329,000 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 33 x0.3 54 x0.49 83 x0.76 118 x1.07 157 x1.42
120 39 x0.32 62 x0.52 93 x0.77 129 x1.08 170 x1.42
130 45 x0.35 70 x0.54 102 x0.79 141 x1.08 183 x1.41
140 51 x0.37 78 x0.56 111 x0.8 151 x1.08 195 x1.39
150 57 x0.38 85 x0.57 120 x0.8 161 x1.08 206 x1.38
160 63 x0.4 92 x0.58 129 x0.81 171 x1.07 218 x1.36
170 69 x0.41 99 x0.59 137 x0.81 181 x1.06 228 x1.34
180 75 x0.42 106 x0.59 145 x0.81 190 x1.06 239 x1.33
190 81 x0.42 113 x0.6 153 x0.81 199 x1.05 249 x1.31
200 86 x0.43 120 x0.6 161 x0.8 208 x1.04 259 x1.29
210 92 x0.44 126 x0.6 168 x0.8 216 x1.03 268 x1.28
220 97 x0.44 132 x0.6 176 x0.8 225 x1.02 277 x1.26
230 102 x0.44 139 x0.6 183 x0.79 233 x1.01 286 x1.24
240 108 x0.45 145 x0.6 190 x0.79 241 x1 295 x1.23
250 113 x0.45 151 x0.6 196 x0.79 248 x0.99 303 x1.21
260 118 x0.45 156 x0.6 203 x0.78 256 x0.98 311 x1.2
270 123 x0.45 162 x0.6 209 x0.78 263 x0.97 319 x1.18
280 127 x0.46 168 x0.6 216 x0.77 270 x0.96 327 x1.17
290 132 x0.46 173 x0.6 222 x0.77 277 x0.95 335 x1.15
300 137 x0.46 178 x0.59 228 x0.76 284 x0.95 342 x1.14
310 141 x0.46 184 x0.59 234 x0.75 290 x0.94 350 x1.13
All 66 100 143 193 249

These male standards were last updated 3 hours ago and are based on 437,000 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 x0.81 120 x1.09
120 24 x0.2 41 x0.34 65 x0.54 94 x0.78 126 x1.05
130 26 x0.2 44 x0.34 69 x0.53 98 x0.76 131 x1.01
140 29 x0.2 48 x0.34 73 x0.52 103 x0.73 137 x0.98
150 31 x0.21 50 x0.34 76 x0.51 107 x0.71 141 x0.94
160 33 x0.21 53 x0.33 80 x0.5 111 x0.69 146 x0.91
170 35 x0.21 56 x0.33 83 x0.49 115 x0.68 151 x0.89
180 37 x0.21 58 x0.32 86 x0.48 119 x0.66 155 x0.86
190 39 x0.21 61 x0.32 89 x0.47 122 x0.64 159 x0.84
200 41 x0.21 63 x0.32 92 x0.46 126 x0.63 163 x0.81
210 43 x0.21 66 x0.31 95 x0.45 129 x0.61 167 x0.79
220 45 x0.2 68 x0.31 97 x0.44 132 x0.6 170 x0.77
230 47 x0.2 70 x0.31 100 x0.44 135 x0.59 174 x0.76
240 48 x0.2 72 x0.3 103 x0.43 138 x0.58 177 x0.74
250 50 x0.2 75 x0.3 105 x0.42 141 x0.56 180 x0.72
260 52 x0.2 77 x0.29 108 x0.41 144 x0.55 184 x0.71
All 28 48 74 106 142

These female standards were last updated 3 hours ago and are based on 64,000 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 Press 8,623,000 lifts Squat 5,072,000 lifts Deadlift 5,168,000 lifts Shoulder Press 1,329,000 lifts Barbell Curl 657,000 lifts Military Press 55,000 lifts Incline Bench Press 230,000 lifts Hex Bar Deadlift 152,000 lifts Bent Over Row 415,000 lifts Front Squat 443,000 lifts Sumo Deadlift 28,000 lifts Hip Thrust 83,000 lifts Romanian Deadlift 98,000 lifts Close Grip Bench Press 12,000 lifts Preacher Curl 10,000 lifts T-Bar Row 35,000 lifts Rack Pull 9,000 lifts Barbell Shrug 57,000 lifts Pendlay Row 28,000 lifts Lying Tricep Extension 25,000 lifts Decline Bench Press 47,000 lifts Tricep Extension 33,000 lifts Stiff Legged Deadlift 4,000 lifts Box Squat 6,000 lifts Wrist Curl 3,000 lifts Upright Row 34,000 lifts Bulgarian Split Squat 3,000 lifts Zercher Squat 2,000 lifts Barbell Lunge 2,000 lifts Floor Press 3,000 lifts Reverse Wrist Curl 1,000 lifts Good Morning 18,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 719,000 lifts Push Ups 332,000 lifts Dips 291,000 lifts Chin Ups 143,000 lifts Bodyweight Squat 8,000 lifts Sit Ups 37,000 lifts One Arm Push Ups 4,000 lifts Muscle Ups 36,000 lifts Crunches 21,000 lifts Burpees 3,000 lifts Handstand Push Ups 3,000 lifts Single Leg Squat 7,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 351,000 lifts Clean and Jerk 125,000 lifts Snatch 130,000 lifts Clean 100,000 lifts Push Press 86,000 lifts Clean and Press 98,000 lifts Push Jerk 10,000 lifts Overhead Squat 5,000 lifts Power Snatch 2,000 lifts Thruster 13,000 lifts

Dumbbell

Dumbbell Bench Press 492,000 lifts Dumbbell Curl 439,000 lifts Dumbbell Shoulder Press 254,000 lifts Incline Dumbbell Bench Press 110,000 lifts Dumbbell Row 111,000 lifts Dumbbell Lateral Raise 74,000 lifts Dumbbell Hammer Curl 14,000 lifts Dumbbell Tricep Extension 24,000 lifts Dumbbell Fly 33,000 lifts Goblet Squat 6,000 lifts Dumbbell Shrug 37,000 lifts Dumbbell Lunge 27,000 lifts Dumbbell Concentration Curl 21,000 lifts Lying Dumbbell Tricep Extension 11,000 lifts Arnold Press 4,000 lifts Dumbbell Front Raise 28,000 lifts Incline Dumbbell Curl 2,000 lifts Dumbbell Bulgarian Split Squat 5,000 lifts Dumbbell Pullover 2,000 lifts Incline Dumbbell Fly 12,000 lifts Dumbbell Reverse Fly 1,000 lifts Decline Dumbbell Bench Press 1,000 lifts

Machine

Sled Leg Press 206,000 lifts Chest Press 15,000 lifts Horizontal Leg Press 122,000 lifts Leg Extension 75,000 lifts Machine Shoulder Press 7,000 lifts Calf Raise 43,000 lifts Seated Leg Curl 30,000 lifts Seated Calf Raise 2,000 lifts Pec Deck Fly 5,000 lifts Vertical Leg Press 5,000 lifts Hack Squat 4,000 lifts Lying Leg Curl 23,000 lifts Hip Abduction 3,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 181,000 lifts Tricep Pushdown 49,000 lifts Seated Cable Row 13,000 lifts Tricep Rope Pushdown 38,000 lifts Cable Fly 3,000 lifts Face Pull 4,000 lifts + More Exercises

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Exercise Comparisons

Compare shoulder press versus one of the following exercises:

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

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