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Push Press Strength Standards

Quick Answer Push Press

A 180 lb male with an Intermediate-level Push Press of 182 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 241 lbs (1.34x bodyweight).

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

Push Press demonstration
Competition-Verified

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

Primary Muscles Shoulders (Deltoids), Triceps, Core, Legs
Equipment Barbell
Data Points 71 rows
Difficulty Intermediate
Type Compound

How Strong Is Your Push 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 Push 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 40 69 108 154 207
120 48 79 119 168 223
130 55 88 130 182 238
140 62 97 141 194 253
150 69 105 152 207 267
160 76 114 162 219 281
170 83 122 172 230 293
180 89 130 182 241 306
190 96 138 191 252 318
200 102 146 200 262 330
210 109 153 209 272 341
220 115 161 217 282 352
230 121 168 226 292 362
240 127 175 234 301 373
250 133 182 242 310 383
260 139 189 249 319 392
270 144 195 257 327 402
280 150 202 264 335 411
290 155 208 272 344 420
300 161 214 279 352 429
310 166 220 286 359 438

How Does Age Affect Push Press Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 70 108 156 213 277
20 80 123 179 244 317
25 82 126 183 251 325
30 82 126 183 251 325
35 82 126 183 251 325
40 82 126 183 251 325
45 78 120 174 238 308
50 73 113 163 223 289
55 67 104 151 206 267
60 62 95 138 188 244
65 56 86 124 170 221
70 50 77 112 153 198
75 45 69 100 137 177
80 40 62 89 122 158
85 36 55 80 109 142
90 32 50 72 99 128

What Do Push Press Strength Standards Mean?

Beginner

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

Intermediate

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

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

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

How to Perform Push Press

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Read the complete Push Press guide on FitnessVolt →

Tips for Push Press

  • Keep your core engaged throughout the movement to maintain stability.
  • Avoid excessive knee dip to ensure the focus remains on the shoulder press.
  • Use a controlled motion when lowering the barbell to prevent injury.
  • Start with lighter weights to perfect form before progressing to heavier loads.

Where Do These Push Press Standards Come From?

These Push 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 Push Press Good for Your Weight?

Strength standards help you objectively measure your Push 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 Push 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" Push 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 Push 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.

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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