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Z Press strength standards

What is a good Z Press?

For a 180 lb male, an Intermediate Z Press is about 127 lb (0.71x bodyweight). Advanced starts around 169 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Z Press Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 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 28 48 75 108 144
120 33 55 83 117 156
130 38 61 91 127 166
140 43 68 99 136 177
150 48 74 106 145 187
160 53 80 113 153 196
170 58 85 120 161 205
180 63 91 127 169 214
190 67 97 134 176 222
200 72 102 140 184 231
210 76 107 146 191 239
220 81 113 152 197 246
230 85 118 158 204 254
240 89 123 164 211 261
250 93 127 169 217 268
260 97 132 175 223 275
270 101 137 180 229 282
280 105 141 185 235 288
290 109 146 190 241 294
300 113 150 195 246 301
310 116 155 200 252 307

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

Z Press Standards by Age

How the Z 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 50 75 108 147 190
20 57 86 124 168 217
25 58 89 127 173 223
30 58 89 127 173 223
35 58 89 127 173 223
40 58 89 127 173 223
45 55 84 121 164 211
50 52 79 113 154 198
55 48 73 105 142 183
60 44 67 96 130 167
65 40 60 86 117 151
70 36 54 78 105 136
75 32 48 69 94 121
80 28 43 62 84 109
85 25 39 56 75 97
90 23 35 50 68 88

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

Check Your Z 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 127 lbs (0.71x bodyweight) on the Z 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
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Z Press Strength Levels Mean

Beginner

You are learning the bar path and loading on the Z Press, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

You can perform the Z Press with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Your Z 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

You have built significant strength on the Z Press through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Your Z 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 Z Press

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

Beginner → Novice Building Your Foundation
  • Train the Z 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 progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Z 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 Z 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 Z 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 Z Press

Primary Muscles Shoulders (Deltoids), Triceps, Core, Upper Back
Equipment Barbell, Dumbbells
  1. Sit on the floor with your legs extended straight out in front of you, feet slightly wider than hip-width apart.
  2. Hold a barbell or dumbbells at shoulder height with an overhand grip, elbows under the weights.
  3. Engage your core and keep your torso upright, ensuring your back is straight and not leaning backwards.
  4. Press the weights overhead until your arms are fully extended, keeping your elbows slightly bent at the top.
  5. Lower the weights back to shoulder height with control.
  6. Repeat for the desired number of repetitions.

Tips

  • Keep your core engaged to maintain stability and prevent your lower back from arching.
  • Ensure your back remains straight throughout the movement; avoid leaning backward.
  • Start with lighter weights to master the form before progressing to heavier loads.
  • If you find it difficult to maintain balance, consider using a lighter weight or performing the exercise with dumbbells instead of a barbell.

Where Do These Z Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Z Press table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Z Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 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" Z 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 Z 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.
They are estimates from the FitnessVolt strength standards model. The Z Press table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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.

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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.