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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.

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Floor Press Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Floor Press standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Floor Press Standards by Age

How the Floor Press standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Floor Press standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Floor Press Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 216 lbs (1.2x bodyweight) on the Floor Press is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

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What the Floor Press Strength Levels Mean

Beginner

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

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

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

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

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

Floor Press demonstration
Equipment Barbell, Dumbbells
Difficulty Intermediate
Type Compound
  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.

Tips

  • 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.

Read the complete Floor Press guide on FitnessVolt →

Where Do These Floor Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Floor Press table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Floor Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

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.
They are estimates from the FitnessVolt strength standards model. The Floor Press table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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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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.