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Machine Shoulder Press strength standards

What is a good Machine Shoulder Press?

The Intermediate Machine Shoulder Press standard is about 175 lb (0.97x bodyweight) for a 180 lb man and 73 lb for a 140 lb woman. Advanced starts around 252 lb for men and 117 lb for women. Enter your bodyweight below for your exact standard. These are estimates from the FitnessVolt standards model, not averages of what people lift in the gym.

Good target 175 lb Intermediate at 180 lb
Next tier 252 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

The standards are model estimates. Reader logs are shown separately once enough are logged.

Quick Answer Machine Shoulder Press

A solid (Intermediate) Machine Shoulder Press for a 180 lb male is about 175 lb (0.97x bodyweight). Use the calculator below to check your own Machine Shoulder Press against these levels. An Advanced lifter at this weight reaches 252 lb (1.4x bodyweight).

Estimates from the FitnessVolt standards model

Machine Shoulder Press demonstration
Estimated Standards

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

Primary Muscles Shoulders (Deltoids), Triceps, Upper Chest
Equipment Shoulder Press Machine
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

How Strong Is Your Machine Shoulder Press?

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 175 lbs (0.97x bodyweight) on the Machine Shoulder 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. See the age-adjusted (Masters 40+) standards below for the full breakdown.

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

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

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Reader Data Is Still Building

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

175 lb Intermediate standard
0.97x 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 Machine Shoulder 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 21 51 96 156 225
120 27 60 109 171 244
130 33 69 121 186 261
140 40 78 132 200 278
150 46 87 143 214 294
160 52 95 154 227 310
170 58 104 165 240 325
180 65 112 175 252 339
190 71 120 185 264 353
200 77 128 195 276 367
210 83 136 204 287 380
220 89 143 214 298 392
230 95 151 223 309 405
240 101 158 232 320 417
250 106 165 240 330 428
260 112 172 249 340 440
270 118 179 257 349 451
280 123 186 265 359 461
290 129 193 273 368 472
300 134 199 281 377 482
310 139 206 289 386 492

Is Your Machine Shoulder Press Good?

A quick read on what counts as a good Machine Shoulder Press at each level, for a man and a woman at a common bodyweight.

Men (180 lb): a good (Intermediate) Machine Shoulder Press is about 175 lb (0.97x bodyweight). Advanced lifters hit 252 lb (1.4x), and Elite is 339 lb (1.88x).

Women (140 lb): a good (Intermediate) Machine Shoulder Press is about 73 lb (0.52x bodyweight). Advanced lifters hit 117 lb (0.84x), and Elite is 170 lb (1.21x).

How Much Should You Be Able to Machine Shoulder Press?

Men: a 180 lb male should lift about 175 lb at an Intermediate level (a beginner target is around 65 lb).

Women: a 140 lb female should lift about 73 lb at an Intermediate level (a beginner target is around 17 lb).

By bodyweight (men): A 150 lb lifter lifts about 143 lb, and a 220 lb lifter lifts about 214 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 170 lb, while by age 50 the Intermediate standard is about 151 lb. See the By Age tab for every age band.

Estimates from the FitnessVolt standards model

How Does Age Affect Machine Shoulder Press Strength?

How Machine Shoulder Press standards change across different age groups. Values are 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 46 87 144 216 298
20 53 100 165 247 341
25 54 102 170 254 350
30 54 102 170 254 350
35 54 102 170 254 350
40 54 102 170 254 350
45 51 97 161 241 332
50 48 91 151 226 311
55 44 84 140 209 288
60 41 77 128 191 263
65 37 70 115 172 238
70 33 62 103 155 213
75 29 56 92 138 191
80 26 50 83 124 170
85 24 45 74 111 153
90 21 40 67 100 138

What Do Machine Shoulder Press Strength Standards Mean?

Beginner

You are learning the movement path and resistance curve on the Machine Shoulder 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 Machine Shoulder Press. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Your Machine Shoulder 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 Machine Shoulder 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 Machine Shoulder 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 Machine Shoulder Press

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

Beginner → Novice Building Your Foundation
  • Train the Machine Shoulder 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 Machine Shoulder 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 Machine Shoulder Press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Machine Shoulder Press

  1. Sit on the machine with your back firmly against the pad and feet flat on the floor.
  2. Adjust the seat height so that the handles are at shoulder level.
  3. Grip the handles with an overhand grip, palms facing forward.
  4. Inhale, brace your core, and press the handles upward until your arms are fully extended without locking your elbows.
  5. Exhale as you push the weight up.
  6. Slowly lower the handles back to the starting position, maintaining control and keeping your back against the pad.
  7. Repeat for the desired number of repetitions.

Read the complete Machine Shoulder Press guide on FitnessVolt →

Tips for Machine Shoulder Press

  • Ensure the seat height is adjusted correctly to align the handles with your shoulders.
  • Keep your core engaged and back against the pad to maintain proper form.
  • Avoid locking your elbows at the top of the movement.
  • Control the weight throughout the entire range of motion to prevent injury.
  • If new to the exercise, start with a lighter weight to master the form.

Where Do These Machine Shoulder Press Standards Come From?

The levels on this page are estimates. FitnessVolt scales them from base-lift standards that are anchored to verified competition results. There is no competition or gym dataset for the Machine Shoulder Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Machine Shoulder Press Good for Your Weight?

Find the row closest to your bodyweight in the standards table, then compare your 1RM with each level.

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 Machine Shoulder Press 185 lbs for 5 reps, the calculator will estimate your max.

Frequently Asked Questions

A "good" Machine Shoulder 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 Machine Shoulder 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. FitnessVolt scales them from base-lift standards that are anchored to verified competition results. Nobody has measured a Machine Shoulder Press population, so treat the levels as targets, not averages.
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.