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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.

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Machine Shoulder 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 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

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

Machine Shoulder Press Standards by Age

How the Machine Shoulder 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 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

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

Check Your Machine Shoulder 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 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. 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 Machine Shoulder Press Strength Levels 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

Machine Shoulder Press demonstration
Primary Muscles Shoulders (Deltoids), Triceps, Upper Chest
Equipment Shoulder Press Machine
Difficulty Intermediate
Type Compound
  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.

Tips

  • 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.

Read the complete Machine Shoulder Press guide on FitnessVolt →

Where Do These Machine Shoulder Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Machine Shoulder Press table is an editorial FitnessVolt table, not a measured population. 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

  • 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" 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 from the FitnessVolt strength standards model. The Machine Shoulder 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.