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JM Press Strength Standards

Quick Answer JM Press

A 180 lb male with an Intermediate-level JM Press of 137 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 194 lbs (1.08x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

JM Press demonstration
Competition-Verified

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

Primary Muscles Shoulders (Deltoids), Triceps, Chest
Equipment Barbell, Flat Bench
Data Points 71 rows
Difficulty Advanced
Type Compound

How Strong Is Your JM Press?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You JM Press?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 15 36 68 109 158
120 21 44 79 123 174
130 26 52 89 135 189
140 32 60 99 148 203
150 37 68 109 160 217
160 43 75 118 171 231
170 49 83 128 183 244
180 55 90 137 194 257
190 60 98 146 204 269
200 66 105 155 215 281
210 72 112 164 225 293
220 77 119 172 235 304
230 83 126 180 245 315
240 89 133 188 254 326
250 94 139 196 263 336
260 99 146 204 272 346
270 105 152 212 281 356
280 110 159 219 290 366
290 115 165 227 298 375
300 121 171 234 306 385
310 126 177 241 315 394

How Does Age Affect JM Press Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 45 79 124 180 244
20 51 90 142 206 279
25 53 92 146 212 286
30 53 92 146 212 286
35 53 92 146 212 286
40 53 92 146 212 286
45 50 88 139 201 271
50 47 82 130 189 255
55 43 76 120 174 236
60 40 69 110 159 215
65 36 63 99 144 194
70 32 56 89 129 174
75 29 50 80 115 156
80 26 45 71 103 139
85 23 40 64 93 125
90 21 36 57 83 113

What Do JM Press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the JM 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 JM Press. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Stronger than 50% of lifters. Your JM 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 JM 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 JM 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 JM Press

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

Beginner → Novice Building Your Foundation
  • Train the JM 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 your E1RM progress →
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 JM 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 JM Press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform JM Press

  1. Lie on a flat bench with your feet firmly on the ground and grasp a barbell with a shoulder-width grip.
  2. Begin with the barbell positioned over your upper chest, arms extended but not locked.
  3. Lower the barbell towards your lower chest by bending your elbows and allowing them to flare out slightly.
  4. As you lower the bar, simultaneously bring your elbows down and inwards, aiming to touch the barbell to your lower chest.
  5. Press the barbell back to the starting position by extending your elbows and straightening your arms.
  6. Maintain a controlled motion throughout the exercise and avoid locking your elbows at the top of the movement.
  7. Exhale as you press the barbell up and inhale as you lower it.

Read the complete JM Press guide on FitnessVolt →

Tips for JM Press

  • Keep your core engaged to maintain stability.
  • Avoid flaring your elbows out excessively to prevent shoulder strain.
  • Use a moderate weight to focus on form and technique.
  • Perform the exercise slowly and controlled to maximize tricep engagement.

Where Do These JM Press Standards Come From?

These JM Press standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your JM Press Good for Your Weight?

Strength standards help you objectively measure your JM Press performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can JM Press 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" JM Press depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the JM Press within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE