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Push Press Strength Standards

See where your push press ranks. Standards derived from 2.5M+ competition bench press results using the established 75% ratio.

Push Press Strength Standards

Estimated at 75% of bench press — based on Bench Press from 2.5M+ verified competition results.

How these standards are calculated: Estimated at 75% of bench press. Direct competition data is only available for squat, bench press, and deadlift. Compare against Bench Press Standards.

Where Do You Stand?

Enter your weight class and push press to see your percentile ranking among competitive powerlifters.

percentile

Tier:

Push Press Standards by Weight Class

Strength tiers are based on percentile rankings within competition data. Values shown in both kg and lb.

Push Press strength standards by IPF weight class and experience tier
Weight Class Beginner Novice Intermediate Advanced Elite

Beginner = bottom 25% | Novice = 25-50th % | Intermediate = 50-75th % | Advanced = 75-90th % | Elite = top 10%
Derived exercise: values estimated from Bench Press using a 75% ratio.

RPE Guidance for Push Press

RPE 6-7
Warm-Up / Technique
2-3 reps left in reserve. Use for warm-up sets and technique practice. Ideal for beginners learning movement patterns.
RPE 8
Working Sets
2 reps left in reserve. The bread and butter of RPE programming. Builds strength without excessive fatigue accumulation.
RPE 9
Heavy / Peak Sets
1 rep left in reserve. Use for top sets in peaking phases. Requires adequate recovery between sessions.
RPE 10
Max Effort / Competition
True maximum effort. Reserve for competition or true 1RM testing. Use sparingly in training.
Calculate Your Push Press E1RM View RPE Chart

Understanding Push Press Strength Standards

The push press is an overhead pressing variation that uses a slight knee dip and leg drive to initiate the press. This allows significantly more weight overhead than the strict press, making it excellent for building overhead strength, power, and muscle.

Our push press standards are estimated at 75% of the bench press from over 2.5 million competition results. The leg drive component adds approximately 15-20% to the strict press weight, bridging the gap between strict pressing and the bench press.

Push Press vs Strict Press

Most lifters push press 15-20% more than they strict press. The initial leg drive helps accelerate the bar through the sticking point, after which the shoulders and triceps take over. This makes it a valuable tool for overloading the lockout and building overhead confidence. Compare your bench on our Bench Press Standards page.

Related Tools

E1RM Calculator Estimate your one-rep max from any set Strength Benchmarks Compare all your main lifts at once RPE Chart RPE to percentage reference table Backoff Calculator Program accessory sets from your top set

Frequently Asked Questions

A good push press depends on your bodyweight, sex, and training experience. For a 180 lb male, the Intermediate standard is 182 lb, which represents the 50th-75th percentile among trained lifters. Use the calculator above for your exact percentile based on your weight class. These standards are derived from Bench Press competition data using a 75% ratio.
A 180 lb male should aim for at least 182 lb on the push press to reach the Intermediate tier (50th percentile among competitors). An Advanced level for the same bodyweight is 241 lb. These benchmarks are based on the FitnessVolt Competition Percentile (FVCP) system, which uses 2.5M+ verified competition results.
Whether 185 lb is a good push press depends entirely on your bodyweight and sex. This falls in the Intermediate to Advanced range for a 180 lb male (Intermediate: 182 lb, Advanced: 241 lb). Enter your weight class in the calculator above for an exact percentile ranking.
Compound movements like the push press require coordinated strength across multiple muscle groups. Most lifters with consistent, structured training reach the Intermediate tier within 1-2 years. For a 180 lb male, that means reaching 182 lb. Train the push press 2-3 times per week, use RPE-based programming, and progressively overload.
The push press is estimated at 75% of your bench press. For example, if you bench press 300 lb, you would be expected to push press approximately 225 lb. Shoulder pressing exercises are typically 63-75% of your flat bench press, with the push press being stronger due to the leg drive component.
The average push press among trained lifters corresponds to the Intermediate tier (50th percentile of competitors). For a 180 lb male, that is 182 lb. However, the "average" varies significantly by bodyweight - heavier lifters have higher absolute numbers but not necessarily higher relative strength. Check the full standards table above for all weight classes.
True 1RM testing is fatiguing and should be done sparingly - once every 8-12 weeks, ideally at the end of a peaking cycle. Instead, estimate your max from submaximal sets using our E1RM Calculator. For example, a set of 3 reps at RPE 8 gives a reliable max estimate without the recovery cost of an actual max-out session.
These standards are derived from verified competition bench press data using established exercise ratios. Unlike self-reported data used by many websites, every number in our system comes from sanctioned powerlifting meets with certified judges. The FitnessVolt Competition Percentile (FVCP) methodology ensures that comparisons are made within the same sex and weight class, giving you the most relevant benchmark for your body size. Keep in mind that competition lifters are a self-selected strong group, so even a "Beginner" ranking among competitors likely exceeds most of the general gym population.
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