Shoulder Press Strength Standards for Men and Women

Discover how your Shoulder Press performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Shoulder Press Strength Level

Calculate Your Shoulder Press Strength

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Shoulder Press Weight Standards

Compare your Shoulder Press performance to these weight standards and see where you stand.

LevelWeight
Beginner68 lbs
Novice101 lbs
Intermediate144 lbs
Advanced194 lbs
Elite250 lbs

Shoulder Press Bodyweight Ratio Standards

See how your Shoulder Press strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.35
Novice0.55
Intermediate0.80
Advanced1.10
Elite1.40
LevelBodyweight Ratio
Beginner0.20
Novice0.35
Intermediate0.50
Advanced0.75
Elite1.00

Shoulder Press Standards by Bodyweight

Find the Shoulder Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs34 lbs56 lbs85 lbs119 lbs158 lbs
120 lbs41 lbs64 lbs94 lbs131 lbs171 lbs
130 lbs47 lbs72 lbs104 lbs142 lbs183 lbs
140 lbs53 lbs79 lbs113 lbs152 lbs196 lbs
150 lbs59 lbs87 lbs122 lbs163 lbs207 lbs
160 lbs65 lbs94 lbs130 lbs172 lbs218 lbs
170 lbs71 lbs101 lbs138 lbs182 lbs229 lbs
180 lbs77 lbs108 lbs147 lbs191 lbs240 lbs
190 lbs82 lbs115 lbs154 lbs200 lbs250 lbs
200 lbs88 lbs121 lbs162 lbs209 lbs259 lbs
210 lbs93 lbs128 lbs170 lbs217 lbs269 lbs
220 lbs99 lbs134 lbs177 lbs226 lbs278 lbs
230 lbs104 lbs140 lbs184 lbs234 lbs287 lbs
240 lbs109 lbs146 lbs191 lbs241 lbs295 lbs
250 lbs114 lbs152 lbs198 lbs249 lbs304 lbs
260 lbs119 lbs158 lbs204 lbs256 lbs312 lbs
270 lbs124 lbs163 lbs211 lbs264 lbs320 lbs
280 lbs129 lbs169 lbs217 lbs271 lbs328 lbs
290 lbs134 lbs175 lbs223 lbs278 lbs335 lbs
300 lbs138 lbs180 lbs229 lbs284 lbs343 lbs
310 lbs143 lbs185 lbs235 lbs291 lbs350 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs18 lbs33 lbs54 lbs80 lbs109 lbs
100 lbs21 lbs37 lbs58 lbs85 lbs116 lbs
110 lbs24 lbs40 lbs63 lbs91 lbs122 lbs
120 lbs26 lbs44 lbs67 lbs96 lbs128 lbs
130 lbs28 lbs47 lbs71 lbs101 lbs134 lbs
140 lbs31 lbs50 lbs75 lbs105 lbs139 lbs
150 lbs33 lbs53 lbs79 lbs110 lbs144 lbs
160 lbs35 lbs56 lbs82 lbs114 lbs149 lbs
170 lbs38 lbs58 lbs85 lbs118 lbs153 lbs
180 lbs40 lbs61 lbs89 lbs121 lbs158 lbs
190 lbs42 lbs64 lbs92 lbs125 lbs162 lbs
200 lbs44 lbs66 lbs95 lbs129 lbs166 lbs
210 lbs46 lbs69 lbs98 lbs132 lbs170 lbs
220 lbs48 lbs71 lbs100 lbs135 lbs173 lbs
230 lbs49 lbs73 lbs103 lbs138 lbs177 lbs
240 lbs51 lbs75 lbs106 lbs141 lbs180 lbs
250 lbs53 lbs78 lbs108 lbs144 lbs184 lbs
260 lbs55 lbs80 lbs111 lbs147 lbs187 lbs

Shoulder Press Standards by Age

Discover how Shoulder Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1558 lbs87 lbs123 lbs166 lbs213 lbs
2066 lbs99 lbs140 lbs189 lbs243 lbs
2568 lbs101 lbs144 lbs194 lbs250 lbs
3068 lbs101 lbs144 lbs194 lbs250 lbs
3568 lbs101 lbs144 lbs194 lbs250 lbs
4068 lbs101 lbs144 lbs194 lbs250 lbs
4564 lbs96 lbs137 lbs184 lbs237 lbs
5060 lbs90 lbs128 lbs173 lbs222 lbs
5556 lbs84 lbs119 lbs160 lbs206 lbs
6051 lbs77 lbs109 lbs147 lbs188 lbs
6547 lbs69 lbs98 lbs133 lbs170 lbs
7042 lbs63 lbs89 lbs119 lbs153 lbs
7538 lbs56 lbs79 lbs107 lbs137 lbs
8034 lbs50 lbs71 lbs96 lbs123 lbs
8531 lbs45 lbs64 lbs86 lbs110 lbs
9028 lbs41 lbs58 lbs78 lbs99 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1526 lbs43 lbs66 lbs93 lbs124 lbs
2029 lbs49 lbs75 lbs106 lbs141 lbs
2530 lbs50 lbs77 lbs109 lbs145 lbs
3030 lbs50 lbs77 lbs109 lbs145 lbs
3530 lbs50 lbs77 lbs109 lbs145 lbs
4030 lbs50 lbs77 lbs109 lbs145 lbs
4529 lbs48 lbs73 lbs103 lbs138 lbs
5027 lbs45 lbs68 lbs97 lbs129 lbs
5525 lbs42 lbs63 lbs90 lbs120 lbs
6023 lbs38 lbs58 lbs82 lbs110 lbs
6521 lbs35 lbs53 lbs75 lbs99 lbs
7019 lbs31 lbs47 lbs67 lbs89 lbs
7517 lbs28 lbs43 lbs60 lbs80 lbs
8016 lbs25 lbs38 lbs54 lbs72 lbs
8514 lbs23 lbs35 lbs49 lbs65 lbs
9013 lbs21 lbs31 lbs44 lbs58 lbs

Shoulder Press Overview

The Shoulder Press is a fundamental strength exercise that targets the deltoid muscles, enhancing shoulder stability and upper body strength through an overhead pressing movement.

Muscles Worked

Equipment Needed

Barbell or Dumbbells

How To Perform the Shoulder Press

  1. Start by standing with your feet shoulder-width apart, holding a barbell or dumbbells at shoulder height with an overhand grip.
  2. Engage your core and keep your back straight.
  3. Press the weights directly overhead, fully extending your arms while keeping your elbows slightly bent to avoid locking them out.
  4. Slowly lower the weights back to shoulder height, maintaining control throughout the movement.
  5. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Shoulder Press for proper technique and tips.

Pro Tips for Shoulder Press

  • Keep your core engaged to avoid arching your back.
  • Ensure your elbows stay slightly in front of your body during the press.
  • Use a mirror to check your form and avoid swaying or using your legs to push the weight up.
  • Start with a lighter weight to master the technique before progressing to heavier loads.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Shoulder Press?

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