Skip to content
Push Press strength standards

What is a good Push Press?

For a 180 lb male, an Intermediate Push Press is about 182 lb (1.01x bodyweight). Advanced starts around 241 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Push Press Standards by Bodyweight

Estimates from the FitnessVolt standards model. Gym data has its own section below. 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 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

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

Push Press Standards by Age

How the Push 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 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

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

Push Press in the Gym

Self-reported lifts from the Symmetric Strength gym dataset, n=34,265, updated June 5, 2026. These are real logged lifts as estimated 1RM. Bodyweight classes with fewer than 100 entries are not shown.

Bodyweight class Sample size 25th %ile Median 75th %ile 90th %ile Median × BW
59kg 646 97 lb (44.0 kg) 127 lb (57.4 kg) 146 lb (66.1 kg) 171 lb (77.5 kg) 0.97x
66kg 1,545 112 lb (50.8 kg) 129 lb (58.3 kg) 147 lb (66.7 kg) 171 lb (77.6 kg) 0.88x
74kg 4,376 129 lb (58.7 kg) 155 lb (70.2 kg) 171 lb (77.5 kg) 191 lb (86.7 kg) 0.95x
83kg 8,358 141 lb (64.2 kg) 166 lb (75.2 kg) 191 lb (86.7 kg) 215 lb (97.3 kg) 0.91x
93kg 8,271 154 lb (70.0 kg) 182 lb (82.3 kg) 208 lb (94.3 kg) 228 lb (103.3 kg) 0.89x
105kg 4,836 158 lb (71.4 kg) 187 lb (84.7 kg) 216 lb (97.9 kg) 240 lb (108.9 kg) 0.81x
120kg 1,730 170 lb (77.0 kg) 216 lb (97.9 kg) 248 lb (112.3 kg) 270 lb (122.5 kg) 0.82x
120+kg 616 187 lb (84.7 kg) 233 lb (105.8 kg) 278 lb (125.9 kg) 315 lb (143.0 kg) 0.83x
Bodyweight class Sample size 25th %ile Median 75th %ile 90th %ile Median × BW
52kg 265 72 lb (32.4 kg) 84 lb (38.2 kg) 96 lb (43.6 kg) 103 lb (46.5 kg) 0.74x
57kg 521 66 lb (30.0 kg) 85 lb (38.5 kg) 98 lb (44.4 kg) 116 lb (52.5 kg) 0.68x
63kg 749 76 lb (34.4 kg) 97 lb (43.9 kg) 114 lb (51.7 kg) 130 lb (58.8 kg) 0.70x
69kg 1,062 76 lb (34.4 kg) 103 lb (46.5 kg) 123 lb (55.6 kg) 145 lb (65.6 kg) 0.67x
76kg 588 77 lb (35.0 kg) 98 lb (44.5 kg) 131 lb (59.5 kg) 160 lb (72.7 kg) 0.59x
84kg 373 102 lb (46.3 kg) 119 lb (53.9 kg) 140 lb (63.5 kg) 155 lb (70.3 kg) 0.64x
84+kg 255 88 lb (39.7 kg) 109 lb (49.2 kg) 138 lb (62.4 kg) 154 lb (70.0 kg) 0.54x

Push Press in the Gym by Age

The same Symmetric Strength gym lifts, grouped by age bracket across all bodyweights. Age brackets with fewer than 100 entries are not shown.

Age bracket Sample size 25th %ile Median 75th %ile 90th %ile
<20 3,707 127 lb (57.4 kg) 154 lb (70.0 kg) 182 lb (82.3 kg) 210 lb (95.5 kg)
20-29 15,028 149 lb (67.4 kg) 179 lb (81.0 kg) 206 lb (93.3 kg) 237 lb (107.3 kg)
30-39 7,727 146 lb (66.1 kg) 175 lb (79.2 kg) 204 lb (92.6 kg) 228 lb (103.3 kg)
40-49 2,651 139 lb (63.0 kg) 157 lb (71.2 kg) 181 lb (82.0 kg) 216 lb (97.9 kg)
50-59 455 132 lb (60.0 kg) 155 lb (70.2 kg) 180 lb (81.6 kg) 187 lb (84.7 kg)
Age bracket Sample size 25th %ile Median 75th %ile 90th %ile
20-29 1,727 75 lb (34.0 kg) 100 lb (45.4 kg) 124 lb (56.2 kg) 144 lb (65.3 kg)
30-39 1,151 83 lb (37.4 kg) 100 lb (45.3 kg) 123 lb (55.6 kg) 145 lb (65.6 kg)
40-49 615 74 lb (33.8 kg) 83 lb (37.7 kg) 99 lb (45.0 kg) 125 lb (56.5 kg)
50-59 135 75 lb (34.1 kg) 88 lb (40.0 kg) 114 lb (51.7 kg) 150 lb (68.0 kg)

Check Your Push 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 182 lbs (1.01x bodyweight) on the Push 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

Competition percentile (FVCP): .

Gym percentile: .

Age-adjusted score
lb Age-30 equivalent 1RM

of 100
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Push Press Strength Levels Mean

Beginner

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

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

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

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

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 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 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

Push Press demonstration
Primary Muscles Shoulders (Deltoids), Triceps, Core, Legs
Equipment Barbell
Difficulty Intermediate
Type Compound
  1. Array
  2. Array
  3. Array
  4. Array
  5. Array
  6. Array

Tips

  • 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.

Read the complete Push Press guide on FitnessVolt →

Where Do These Push Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Push Press table is an editorial FitnessVolt table, not a measured population. The Push Press in the Gym section uses self-reported Symmetric Strength data and is kept separate. 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" Push 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 Push 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.
Partly. The levels are estimates from the FitnessVolt strength standards model. The Push Press table is an editorial FitnessVolt table, not a measured population. The Push Press in the Gym section holds real entries: self-reported Push Press results from gym lifters, shown separately.
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.

Related Exercise Standards

Related Calculators

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.