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JM Press strength standards

What is a good JM Press?

For a 180 lb male, an Intermediate JM Press is about 137 lb (0.76x bodyweight). Advanced starts around 194 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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JM 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 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

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

JM Press Standards by Age

How the JM 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 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

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

Check Your JM 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 137 lbs (0.76x bodyweight) on the JM 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

of 100
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What the JM Press Strength Levels Mean

Beginner

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

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

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

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

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 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 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

JM Press demonstration
Primary Muscles Shoulders (Deltoids), Triceps, Chest
Equipment Barbell, Flat Bench
Difficulty Advanced
Type Compound
  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.

Tips

  • 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.

Read the complete JM Press guide on FitnessVolt →

Where Do These JM Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The JM Press table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the JM 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" JM 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 JM 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 JM 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.