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Seated Shoulder Press Strength Standards for Men and Women

Discover how your Seated Shoulder Press performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Seated Shoulder Press Strength Level

Calculate Your Seated Shoulder Press Strength

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Seated Shoulder Press Weight Standards

Compare your Seated Shoulder Press performance to these weight standards and see where you stand.

LevelWeight
Beginner64 lbs
Novice105 lbs
Intermediate158 lbs
Advanced223 lbs
Elite295 lbs

Seated Shoulder Press Bodyweight Ratio Standards

See how your Seated Shoulder Press strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate0.75
Advanced1.25
Elite1.50
LevelBodyweight Ratio
Beginner0.10
Novice0.25
Intermediate0.50
Advanced0.75
Elite1.05

Seated Shoulder Press Standards by Bodyweight

Find the Seated Shoulder Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs26 lbs49 lbs81 lbs122 lbs169 lbs
120 lbs32 lbs58 lbs93 lbs136 lbs186 lbs
130 lbs39 lbs67 lbs104 lbs150 lbs202 lbs
140 lbs46 lbs76 lbs115 lbs164 lbs218 lbs
150 lbs53 lbs85 lbs126 lbs177 lbs233 lbs
160 lbs60 lbs93 lbs137 lbs190 lbs248 lbs
170 lbs66 lbs102 lbs148 lbs202 lbs262 lbs
180 lbs73 lbs110 lbs158 lbs214 lbs275 lbs
190 lbs80 lbs119 lbs168 lbs225 lbs289 lbs
200 lbs87 lbs127 lbs178 lbs237 lbs301 lbs
210 lbs93 lbs135 lbs187 lbs248 lbs314 lbs
220 lbs100 lbs143 lbs197 lbs259 lbs326 lbs
230 lbs107 lbs151 lbs206 lbs269 lbs338 lbs
240 lbs113 lbs159 lbs215 lbs279 lbs349 lbs
250 lbs119 lbs166 lbs223 lbs289 lbs360 lbs
260 lbs126 lbs173 lbs232 lbs299 lbs371 lbs
270 lbs132 lbs181 lbs240 lbs309 lbs382 lbs
280 lbs138 lbs188 lbs249 lbs318 lbs393 lbs
290 lbs144 lbs195 lbs257 lbs327 lbs403 lbs
300 lbs150 lbs202 lbs265 lbs336 lbs413 lbs
310 lbs156 lbs209 lbs273 lbs345 lbs422 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs10 lbs23 lbs45 lbs75 lbs111 lbs
100 lbs12 lbs27 lbs51 lbs82 lbs119 lbs
110 lbs14 lbs31 lbs56 lbs89 lbs128 lbs
120 lbs17 lbs35 lbs61 lbs95 lbs135 lbs
130 lbs19 lbs38 lbs66 lbs101 lbs143 lbs
140 lbs22 lbs42 lbs70 lbs107 lbs150 lbs
150 lbs24 lbs45 lbs75 lbs113 lbs156 lbs
160 lbs26 lbs49 lbs79 lbs118 lbs163 lbs
170 lbs29 lbs52 lbs84 lbs123 lbs169 lbs
180 lbs31 lbs55 lbs88 lbs128 lbs174 lbs
190 lbs33 lbs58 lbs92 lbs133 lbs180 lbs
200 lbs36 lbs61 lbs95 lbs138 lbs185 lbs
210 lbs38 lbs64 lbs99 lbs142 lbs191 lbs
220 lbs40 lbs67 lbs103 lbs147 lbs196 lbs
230 lbs42 lbs70 lbs106 lbs151 lbs201 lbs
240 lbs44 lbs73 lbs110 lbs155 lbs205 lbs
250 lbs47 lbs75 lbs113 lbs159 lbs210 lbs
260 lbs49 lbs78 lbs116 lbs163 lbs214 lbs

Seated Shoulder Press Standards by Age

Discover how Seated Shoulder Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1555 lbs90 lbs135 lbs190 lbs251 lbs
2063 lbs102 lbs154 lbs217 lbs287 lbs
2564 lbs105 lbs158 lbs223 lbs295 lbs
3064 lbs105 lbs158 lbs223 lbs295 lbs
3564 lbs105 lbs158 lbs223 lbs295 lbs
4064 lbs105 lbs158 lbs223 lbs295 lbs
4561 lbs100 lbs150 lbs211 lbs280 lbs
5058 lbs94 lbs141 lbs199 lbs263 lbs
5553 lbs87 lbs131 lbs184 lbs243 lbs
6049 lbs79 lbs120 lbs168 lbs222 lbs
6545 lbs72 lbs108 lbs152 lbs201 lbs
7040 lbs65 lbs98 lbs137 lbs181 lbs
7536 lbs58 lbs88 lbs123 lbs162 lbs
8033 lbs53 lbs79 lbs110 lbs145 lbs
8530 lbs47 lbs71 lbs99 lbs130 lbs
9027 lbs43 lbs64 lbs89 lbs118 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1518 lbs36 lbs62 lbs96 lbs135 lbs
2020 lbs41 lbs71 lbs109 lbs154 lbs
2521 lbs42 lbs72 lbs112 lbs158 lbs
3021 lbs42 lbs72 lbs112 lbs158 lbs
3521 lbs42 lbs72 lbs112 lbs158 lbs
4021 lbs42 lbs72 lbs112 lbs158 lbs
4520 lbs40 lbs69 lbs106 lbs150 lbs
5019 lbs37 lbs65 lbs100 lbs141 lbs
5518 lbs35 lbs60 lbs93 lbs131 lbs
6016 lbs32 lbs55 lbs85 lbs119 lbs
6515 lbs29 lbs50 lbs77 lbs108 lbs
7014 lbs27 lbs45 lbs69 lbs97 lbs
7513 lbs24 lbs41 lbs62 lbs87 lbs
8012 lbs22 lbs37 lbs56 lbs78 lbs
8511 lbs20 lbs33 lbs51 lbs71 lbs
9010 lbs18 lbs30 lbs46 lbs64 lbs

Seated Shoulder Press Overview

The Seated Shoulder Press strengthens and tones the shoulder muscles by pressing weights overhead while seated, promoting upper body stability and muscle endurance.

Muscles Worked

Equipment Needed

Dumbbells, Bench with back support

How To Perform the Seated Shoulder Press

  1. Sit on a bench with back support, feet flat on the floor, and hold a pair of dumbbells at shoulder height with palms facing forward.
  2. Brace your core and keep your back straight through the entire movement.
  3. Press the dumbbells upward until your arms are fully extended, but do not lock your elbows.
  4. Slowly lower the weights back to the starting position at shoulder height.
  5. Repeat for the desired number of repetitions.
  6. Breathing: Inhale as you lower the weights and exhale as you press them overhead.

Want to perfect your form? Check out our detailed guide on Seated Shoulder Press for proper technique and tips.

Pro Tips for Seated Shoulder Press

  • Keep your core engaged to avoid arching your lower back.
  • Maintain a smooth and controlled motion throughout the exercise.
  • Avoid using excessively heavy weights that compromise your form.
  • For beginners, start with lighter weights to master the technique.

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