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Viking Press Strength Standards for Men and Women

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

Calculate Your Viking Press Strength Level

Calculate Your Viking Press Strength

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Viking Press Weight Standards

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

LevelWeight
Beginner82 lbs
Novice152 lbs
Intermediate250 lbs
Advanced374 lbs
Elite516 lbs

Viking Press Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.25
Novice0.75
Intermediate1.25
Advanced1.75
Elite2.50
LevelBodyweight Ratio
Beginner0.20
Novice0.35
Intermediate0.50
Advanced0.75
Elite1.00

Viking Press Standards by Bodyweight

Find the Viking Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs25 lbs58 lbs110 lbs182 lbs268 lbs
120 lbs32 lbs69 lbs126 lbs202 lbs293 lbs
130 lbs39 lbs80 lbs141 lbs222 lbs317 lbs
140 lbs46 lbs91 lbs156 lbs241 lbs340 lbs
150 lbs54 lbs102 lbs171 lbs260 lbs362 lbs
160 lbs62 lbs113 lbs186 lbs278 lbs383 lbs
170 lbs70 lbs124 lbs200 lbs295 lbs404 lbs
180 lbs78 lbs135 lbs214 lbs312 lbs424 lbs
190 lbs86 lbs146 lbs228 lbs329 lbs444 lbs
200 lbs94 lbs157 lbs241 lbs345 lbs462 lbs
210 lbs102 lbs167 lbs254 lbs361 lbs481 lbs
220 lbs110 lbs177 lbs267 lbs376 lbs498 lbs
230 lbs117 lbs188 lbs280 lbs391 lbs516 lbs
240 lbs125 lbs198 lbs292 lbs406 lbs533 lbs
250 lbs133 lbs208 lbs304 lbs420 lbs549 lbs
260 lbs141 lbs217 lbs316 lbs434 lbs565 lbs
270 lbs148 lbs227 lbs328 lbs448 lbs581 lbs
280 lbs156 lbs236 lbs339 lbs461 lbs596 lbs
290 lbs163 lbs246 lbs350 lbs474 lbs611 lbs
300 lbs171 lbs255 lbs361 lbs487 lbs625 lbs
310 lbs178 lbs264 lbs372 lbs500 lbs640 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs26 lbs41 lbs62 lbs90 lbs121 lbs
100 lbs28 lbs45 lbs67 lbs95 lbs127 lbs
110 lbs31 lbs48 lbs71 lbs101 lbs134 lbs
120 lbs33 lbs51 lbs76 lbs106 lbs139 lbs
130 lbs36 lbs54 lbs79 lbs110 lbs145 lbs
140 lbs38 lbs57 lbs83 lbs115 lbs150 lbs
150 lbs40 lbs60 lbs87 lbs119 lbs155 lbs
160 lbs42 lbs63 lbs90 lbs123 lbs160 lbs
170 lbs44 lbs66 lbs93 lbs127 lbs164 lbs
180 lbs46 lbs68 lbs97 lbs131 lbs168 lbs
190 lbs48 lbs71 lbs100 lbs134 lbs172 lbs
200 lbs50 lbs73 lbs102 lbs138 lbs176 lbs
210 lbs52 lbs75 lbs105 lbs141 lbs180 lbs
220 lbs54 lbs78 lbs108 lbs144 lbs184 lbs
230 lbs56 lbs80 lbs111 lbs147 lbs187 lbs
240 lbs57 lbs82 lbs113 lbs150 lbs190 lbs
250 lbs59 lbs84 lbs116 lbs153 lbs194 lbs
260 lbs61 lbs86 lbs118 lbs156 lbs197 lbs

Viking Press Standards by Age

Discover how Viking Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1571 lbs131 lbs214 lbs320 lbs441 lbs
2080 lbs148 lbs244 lbs365 lbs504 lbs
2582 lbs152 lbs250 lbs374 lbs516 lbs
3082 lbs152 lbs250 lbs374 lbs516 lbs
3582 lbs152 lbs250 lbs374 lbs516 lbs
4082 lbs152 lbs250 lbs374 lbs516 lbs
4578 lbs144 lbs238 lbs355 lbs490 lbs
5074 lbs136 lbs224 lbs334 lbs461 lbs
5569 lbs127 lbs208 lbs310 lbs427 lbs
6064 lbs116 lbs190 lbs284 lbs391 lbs
6559 lbs106 lbs173 lbs257 lbs354 lbs
7054 lbs96 lbs156 lbs232 lbs319 lbs
7549 lbs87 lbs141 lbs208 lbs286 lbs
8045 lbs79 lbs127 lbs187 lbs257 lbs
8541 lbs72 lbs115 lbs169 lbs231 lbs
9038 lbs66 lbs104 lbs153 lbs209 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1533 lbs50 lbs73 lbs102 lbs134 lbs
2036 lbs56 lbs83 lbs115 lbs152 lbs
2537 lbs57 lbs84 lbs118 lbs155 lbs
3037 lbs57 lbs84 lbs118 lbs155 lbs
3537 lbs57 lbs84 lbs118 lbs155 lbs
4037 lbs57 lbs84 lbs118 lbs155 lbs
4536 lbs55 lbs81 lbs112 lbs148 lbs
5034 lbs52 lbs76 lbs106 lbs139 lbs
5532 lbs49 lbs71 lbs99 lbs130 lbs
6030 lbs46 lbs66 lbs91 lbs119 lbs
6528 lbs42 lbs61 lbs83 lbs109 lbs
7027 lbs39 lbs55 lbs76 lbs99 lbs
7525 lbs36 lbs51 lbs69 lbs89 lbs
8023 lbs33 lbs46 lbs62 lbs81 lbs
8522 lbs31 lbs43 lbs57 lbs73 lbs
9021 lbs29 lbs39 lbs52 lbs67 lbs

Viking Press Overview

The Viking Press is a compound, shoulder-dominant exercise that involves pressing a weighted lever overhead, enhancing upper body strength and stability.

Muscles Worked

Equipment Needed

Viking Press Machine or Landmine Attachment

How To Perform the Viking Press

  1. Start by positioning yourself between the handles of a Viking Press machine or bar.
  2. Grasp the handles with a firm, overhand grip, ensuring your hands are shoulder-width apart.
  3. Stand with your feet hip-width apart, with a slight bend in your knees for stability.
  4. Engage your core and keep your back straight; your chest should be up and shoulders back.
  5. Press the handles upward and slightly forward until your arms are fully extended overhead.
  6. Pause briefly at the top, ensuring your arms are straight but not locked out.
  7. Lower the handles back down to shoulder level in a controlled manner.
  8. Repeat for the desired number of repetitions, maintaining proper form throughout.

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

Pro Tips for Viking Press

  • Focus on maintaining a tight core to stabilize your spine and prevent lower back strain.
  • Keep your elbows slightly in front of your body during the press to reduce shoulder joint stress.
  • Avoid locking out your elbows at the top to keep tension on the muscles.
  • Use a controlled motion when lowering the handles to prevent jerking movements.
  • Start with a lighter weight to master the form before progressing to heavier weights.

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