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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 1,712,000 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 x1.07 156 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 x1.08 182 x1.4
140 51 x0.36 77 x0.55 111 x0.79 151 x1.08 194 x1.39
150 57 x0.38 85 x0.57 120 x0.8 161 x1.07 206 x1.37
160 63 x0.39 92 x0.58 128 x0.8 171 x1.07 217 x1.35
170 69 x0.4 99 x0.58 137 x0.8 180 x1.06 228 x1.34
180 75 x0.41 106 x0.59 145 x0.8 190 x1.05 238 x1.32
190 80 x0.42 113 x0.59 153 x0.8 199 x1.05 248 x1.31
200 86 x0.43 119 x0.6 160 x0.8 207 x1.04 258 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 x0.8 224 x1.02 276 x1.26
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 x1.17
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 x0.93 349 x1.12
All 66 99 142 193 248

These male standards were last updated 3 days ago and are based on 529,000 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 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 x1.01
140 29 x0.21 48 x0.34 73 x0.52 103 x0.74 137 x0.98
150 31 x0.21 51 x0.34 76 x0.51 107 x0.72 142 x0.95
160 33 x0.21 54 x0.33 80 x0.5 112 x0.7 147 x0.92
170 35 x0.21 56 x0.33 83 x0.49 115 x0.68 151 x0.89
180 38 x0.21 59 x0.33 86 x0.48 119 x0.66 155 x0.86
190 40 x0.21 62 x0.32 90 x0.47 123 x0.65 160 x0.84
200 42 x0.21 64 x0.32 93 x0.46 126 x0.63 164 x0.82
210 44 x0.21 66 x0.32 95 x0.45 130 x0.62 167 x0.8
220 45 x0.21 69 x0.31 98 x0.45 133 x0.6 171 x0.78
230 47 x0.21 71 x0.31 101 x0.44 136 x0.59 175 x0.76
240 49 x0.2 73 x0.3 104 x0.43 139 x0.58 178 x0.74
250 51 x0.2 75 x0.3 106 x0.42 142 x0.57 181 x0.73
260 53 x0.2 77 x0.3 109 x0.42 145 x0.56 185 x0.71
All 28 48 74 107 143

These female standards were last updated 3 days ago and are based on 75,000 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 11,346,000 lifts Squat 6,586,000 lifts Deadlift 6,726,000 lifts Shoulder Press 1,712,000 lifts Barbell Curl 821,000 lifts Military Press 218,000 lifts Hex Bar Deadlift 260,000 lifts Incline Bench Press 340,000 lifts Sumo Deadlift 87,000 lifts Bent Over Row 534,000 lifts Front Squat 544,000 lifts Close Grip Bench Press 39,000 lifts Hip Thrust 129,000 lifts Romanian Deadlift 138,000 lifts EZ Bar Curl 9,000 lifts Rack Pull 31,000 lifts Barbell Shrug 95,000 lifts Seated Shoulder Press 32,000 lifts Decline Bench Press 66,000 lifts Preacher Curl 28,000 lifts Pendlay Row 45,000 lifts Box Squat 19,000 lifts Floor Press 12,000 lifts T-Bar Row 66,000 lifts Barbell Lunge 10,000 lifts Upright Row 44,000 lifts Tricep Extension 45,000 lifts Lying Tricep Extension 59,000 lifts Split Squat 5,000 lifts Bulgarian Split Squat 9,000 lifts Reverse Barbell Curl 1,000 lifts Stiff Legged Deadlift 14,000 lifts Good Morning 25,000 lifts Zercher Squat 9,000 lifts Wrist Curl 9,000 lifts Reverse Grip Bench Press 899 lifts Landmine Squat 3,000 lifts Reverse Wrist Curl 3,000 lifts

Bodyweight

Pull Ups 931,000 lifts Push Ups 448,000 lifts Dips 373,000 lifts Chin Ups 207,000 lifts Bodyweight Squat 32,000 lifts Muscle Ups 50,000 lifts Sit Ups 52,000 lifts Diamond Pushups 1,000 lifts Crunches 30,000 lifts One Arm Pull Ups 2,000 lifts One Arm Push Ups 13,000 lifts Russian Twist 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Lunge 7,000 lifts Single Leg Squat 16,000 lifts Handstand Push Ups 10,000 lifts Hanging Leg Raise 1,000 lifts Burpees 10,000 lifts Inverted Row 760 lifts Lying Leg Raise 700 lifts Glute Bridge 839 lifts Back Extension 1,000 lifts Toes To Bar 805 lifts Glute Ham Raise 381 lifts

Olympic

Power Clean 408,000 lifts Snatch 155,000 lifts Clean and Jerk 152,000 lifts Clean 120,000 lifts Push Press 105,000 lifts Overhead Squat 15,000 lifts Hang Clean 3,000 lifts Clean and Press 106,000 lifts Push Jerk 15,000 lifts Power Snatch 8,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 796,000 lifts Dumbbell Curl 635,000 lifts Dumbbell Shoulder Press 397,000 lifts Incline Dumbbell Bench Press 190,000 lifts Dumbbell Row 155,000 lifts Dumbbell Lateral Raise 191,000 lifts Dumbbell Hammer Curl 44,000 lifts Dumbbell Fly 49,000 lifts Goblet Squat 25,000 lifts Dumbbell Tricep Extension 39,000 lifts Dumbbell Lunge 41,000 lifts Arnold Press 15,000 lifts Dumbbell Bulgarian Split Squat 17,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Front Raise 37,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Reverse Fly 6,000 lifts Dumbbell Concentration Curl 30,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Tricep Kickback 1,000 lifts Incline Dumbbell Fly 16,000 lifts Chest Supported Dumbbell Row 950 lifts Dumbbell Pullover 8,000 lifts Decline Dumbbell Bench Press 5,000 lifts

Machine

Sled Leg Press 316,000 lifts Chest Press 64,000 lifts Horizontal Leg Press 180,000 lifts Leg Extension 109,000 lifts Pec Deck Fly 20,000 lifts Calf Raise 62,000 lifts Machine Shoulder Press 28,000 lifts Lying Leg Curl 33,000 lifts Seated Leg Curl 43,000 lifts Vertical Leg Press 17,000 lifts Hack Squat 15,000 lifts Hip Abduction 10,000 lifts Seated Calf Raise 10,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 250,000 lifts Seated Cable Row 42,000 lifts Tricep Pushdown 76,000 lifts Tricep Rope Pushdown 53,000 lifts Cable Curl 2,000 lifts Cable Fly 12,000 lifts Face Pull 13,000 lifts Cable Crunch 836 lifts One Arm Cable Curl 737 lifts Cable Lateral Raise 1,000 lifts Cable Pull Through 462 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 Hex Bar Deadlift Incline Bench Press Sumo Deadlift Bent Over Row Front Squat Close Grip Bench Press Hip Thrust Romanian Deadlift EZ Bar Curl Rack Pull Barbell Shrug Seated Shoulder Press Decline Bench Press Preacher Curl Pendlay Row Box Squat Floor Press T-Bar Row Barbell Lunge Upright Row Tricep Extension Lying Tricep Extension Split Squat Bulgarian Split Squat Reverse Barbell Curl Stiff Legged Deadlift Good Morning Zercher Squat Wrist Curl Reverse Grip Bench Press Landmine Squat Reverse Wrist Curl

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