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Floor Press strength standards

What is a good Floor Press?

For a 180 lb male, an Intermediate Floor Press is about 216 lb (1.2x bodyweight). Advanced starts around 295 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 216 lb Intermediate at 180 lb
Next tier 295 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Floor Press

A solid (Intermediate) Floor Press for a 180 lb male is about 216 lb (1.2x bodyweight). Use the calculator below to convert your own Floor Press into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 295 lb (1.64x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Floor Press demonstration
Estimated Standards

How strong is your Floor Press? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Equipment Barbell, Dumbbells
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

How Strong Is Your Floor Press?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 216 lbs (1.2x bodyweight) on the Floor Press ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Floor Press entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

216 lb Typical 1RM (Intermediate)
1.2x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Floor Press?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 35 69 116 176 244
120 44 81 132 195 266
130 53 93 147 213 288
140 62 104 161 230 308
150 71 116 176 247 328
160 79 127 189 264 346
170 88 138 203 280 365
180 97 149 216 295 382
190 106 160 229 310 399
200 114 171 242 325 416
210 123 181 254 339 432
220 131 191 266 353 448
230 140 201 278 366 463
240 148 211 289 380 477
250 156 220 300 392 492
260 164 230 311 405 506
270 171 239 322 417 519
280 179 248 332 429 533
290 187 257 343 441 546
300 194 266 353 452 558
310 201 274 363 463 571

Is Your Floor Press Good?

A quick read on what counts as a good Floor Press at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Floor Press is about 216 lb (1.2x bodyweight). Advanced lifters hit 295 lb (1.64x), and Elite is 382 lb (2.12x).

Women (140 lb): a good (Intermediate) Floor Press is about 107 lb (0.76x bodyweight). Advanced lifters hit 161 lb (1.15x), and Elite is 223 lb (1.59x).

How Much Should You Be Able to Floor Press?

Men: a 180 lb male should lift about 216 lb at an Intermediate level (a beginner target is around 97 lb).

Women: a 140 lb female should lift about 107 lb at an Intermediate level (a beginner target is around 34 lb).

By bodyweight (men): A 150 lb lifter lifts about 176 lb, and a 220 lb lifter lifts about 266 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 214 lb, while by age 50 the Intermediate standard is about 190 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Floor Press Strength?

How Floor Press standards change across different age groups. Values represent a 1RM in lbs.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

Age Beginner Novice Intermediate Advanced Elite
15 71 119 182 258 344
20 81 136 208 296 393
25 84 140 214 303 403
30 84 140 214 303 403
35 84 140 214 303 403
40 84 140 214 303 403
45 79 132 203 288 383
50 74 124 190 270 359
55 69 115 176 250 332
60 63 105 161 228 303
65 57 95 145 206 274
70 51 85 130 185 246
75 46 76 116 165 220
80 41 68 104 148 197
85 37 61 93 132 176
90 33 55 84 119 159

What Do Floor Press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the Floor Press, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

Stronger than 20% of lifters. You can press with a consistent path and controlled tempo on the Floor Press. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Stronger than 50% of lifters. Your Floor Press technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.

Advanced

Stronger than 80% of lifters. You have optimized your Floor Press setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.

Elite

Stronger than 95% of lifters. Your Floor Press is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.

How to Progress Your Floor Press

Tier-specific training recommendations to move your Floor Press to the next level.

Beginner → Novice Building Your Foundation
  • Train the Floor Press 2-3x per week to build pressing strength and shoulder stability.
  • Use linear progression: add 2.5-5 lbs per session.
  • Practice controlled eccentrics (3-second lowering) to build tendon strength.
  • Keep working sets at RPE 6-7 to accumulate quality volume.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a pressing variation (close-grip, incline, or paused) for weak-point development.
  • Increase frequency to 2-3 sessions per week with varied rep ranges.
  • Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
  • Build tricep and shoulder accessory volume to support the Floor Press.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with planned volume and intensity progression.
  • Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
  • Target your sticking point with specific accessory work (board press, pin press, bands).
  • Manage total weekly pressing volume (12-20 sets) across all push movements.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Peak with structured 8-12 week cycles targeting a competition or max attempt.
  • Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
  • Use the RPE chart for precise percentage work during peaking phases.
  • Test your Floor Press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Floor Press

  1. Lie on your back on the floor with your knees bent and feet flat.
  2. Hold a barbell or dumbbells with a shoulder-width grip, elbows resting on the floor.
  3. Press the weight upward until your arms are fully extended over your chest.
  4. Lower the weight back down until your upper arms touch the floor, keeping your elbows at a 45-degree angle to your body.
  5. Repeat for the desired number of repetitions.

Read the complete Floor Press guide on FitnessVolt →

Tips for Floor Press

  • Keep your core engaged to maintain stability.
  • Control the weight as you lower it to avoid bouncing your elbows off the floor.
  • Keep your wrists straight and aligned with your forearms.
  • Avoid flaring your elbows out excessively to prevent shoulder strain.

Where Do These Floor Press Standards Come From?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Floor Press Good for Your Weight?

Use this page to compare your Floor Press against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can Floor Press 185 lbs for 5 reps, the calculator will estimate your max.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Floor Press depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Floor Press after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.