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Viking Press Strength Standards

Quick Answer Viking Press

A 180 lb male with an Intermediate-level Viking Press of 204 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 302 lbs (1.68x bodyweight).

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

Competition-Verified

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

Primary Muscles Shoulders (Deltoids), Triceps, Core, Upper Chest
Equipment Viking Press Machine or Landmine Attachment
Data Points 71 rows

How Strong Is Your Viking 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 Viking 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 15 48 100 172 258
120 22 59 116 192 283
130 29 70 131 212 307
140 36 81 146 231 330
150 44 92 161 250 352
160 52 103 176 268 373
170 60 114 190 285 394
180 68 125 204 302 414
190 76 136 218 319 434
200 84 147 231 335 452
210 92 157 244 351 471
220 100 167 257 366 488
230 107 178 270 381 506
240 115 188 282 396 523
250 123 198 294 410 539
260 131 207 306 424 555
270 138 217 318 438 571
280 146 226 329 451 586
290 153 236 340 464 601
300 161 245 351 477 615
310 168 254 362 490 630

How Does Age Affect Viking Press Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 61 121 204 310 431
20 70 138 234 355 494
25 72 142 240 364 506
30 72 142 240 364 506
35 72 142 240 364 506
40 72 142 240 364 506
45 68 134 228 345 480
50 64 126 214 324 451
55 59 117 198 300 417
60 54 106 180 274 381
65 49 96 163 247 344
70 44 86 146 222 309
75 39 77 131 198 276
80 35 69 117 177 247
85 31 62 105 159 221
90 28 56 94 143 199

What Do Viking Press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Viking Press, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Viking Press with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Viking Press is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Viking Press through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Viking Press strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Viking Press

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

Beginner → Novice Building Your Foundation
  • Train the Viking Press 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Viking Press.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Viking Press plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Viking Press strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform 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.

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.

Where Do These Viking Press Standards Come From?

These Viking 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 Viking Press Good for Your Weight?

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

Related Exercise Standards

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