Shoulder Press Strength Standards
For men · by bodyweight · in kg
The barbell shoulder press (overhead press) is the primary test of vertical pushing strength. It trains the deltoids, upper pectorals, and triceps while requiring strong core stability. It is significantly more affected by fatigue and mobility than horizontal pressing, which is why pressing standards are lower than bench press standards at every weight and level.
Find Your Level
Enter your stats and we'll highlight your row and level in the table below.
Don't know your 1RM? Calculate it →| Bodyweight (kg) | Beginner Top 80% | Novice Top 60% | Intermediate Top 40% | Advanced Top 20% | Elite Top 5% | ÷ BW |
|---|---|---|---|---|---|---|
| 50 | 20 kg | 33 kg | 47 kg | 64 kg | 81 kg | 0.94× |
| 55 | 20 kg | 33 kg | 47 kg | 64 kg | 81 kg | 0.85× |
| 60 | 20 kg | 33 kg | 47 kg | 64 kg | 81 kg | 0.78× |
| 65 | 23 kg | 37 kg | 53 kg | 72 kg | 91 kg | 0.82× |
| 70 | 23 kg | 37 kg | 53 kg | 72 kg | 91 kg | 0.76× |
| 75 | 26 kg | 42 kg | 59 kg | 76 kg | 96 kg | 0.79× |
| 80 | 26 kg | 42 kg | 59 kg | 76 kg | 96 kg | 0.74× |
| 85 | 29 kg | 47 kg | 65 kg | 85 kg | 105 kg | 0.76× |
| 90 | 29 kg | 47 kg | 65 kg | 85 kg | 105 kg | 0.72× |
| 95 | 31 kg | 50 kg | 70 kg | 91 kg | 114 kg | 0.74× |
| 100 | 31 kg | 50 kg | 70 kg | 91 kg | 114 kg | 0.70× |
| 110 | 33 kg | 53 kg | 75 kg | 98 kg | 122 kg | 0.68× |
| 120 | 33 kg | 53 kg | 75 kg | 98 kg | 122 kg | 0.63× |
| 140 | 33 kg | 53 kg | 75 kg | 98 kg | 122 kg | 0.54× |
Shoulder Press Strength Standards for Men
These shoulder press strength standards cover male lifters across a range of bodyweights in KG. Each row shows five thresholds - Beginner, Novice, Intermediate, Advanced, and Elite - representing roughly the top 80%, 60%, 40%, 20%, and 5% of the lifting population at that bodyweight. Use the "Find My Level" tool above to enter your one rep max and see exactly where you stand.
Standards are based on aggregated data from large populations of raw, natural lifters. An intermediate shoulder press is a realistic long-term goal for most people who train consistently - it typically requires 2–4 years of progressive training with structured programming. Advanced and Elite levels represent competitive performance and require deliberate, periodised training over many years.
Strength levels are always relative to bodyweight. A shoulder press that is elite at 60 kg bodyweight is only intermediate at 100 kg - the absolute numbers scale with size. This is why every row in the table shows different thresholds rather than a single cutoff. If you are between bodyweight brackets, the standard for the nearest bracket is a reasonable guide.
Shoulder Press Technique Cues
- - Grip just outside shoulder width, bar resting on upper chest
- - Full-body tension: brace core, squeeze glutes
- - Elbows slightly in front of the bar, not flared
- - Move your head back as the bar passes your face, then forward again
- - Press the bar in a straight vertical line over the mid-foot
- - Lock out fully at the top, pushing your head through your arms
- - Control the bar on the way down to your upper chest
- - Pressing around the head in an arc instead of vertically
- - Hyperextending the lower back under load - squeeze glutes
- - Incomplete lockout at the top of each rep
Frequently Asked Questions
How much should a men shoulder press?
For an average men weighing around 80 kg, an intermediate shoulder press is approximately 59 kg. Standards vary significantly by bodyweight - use the "Find My Level" tool above with your own bodyweight to get a personalised figure.
What is a good Shoulder Press for a beginner?
A beginner standard represents a lift achievable after a few months of consistent training - roughly the top 80% of the lifting population. For most exercises, this is around 50–60% of bodyweight for upper body movements and 75–100% for lower body lifts. Check the Beginner column in the table above for the specific number at your bodyweight.
How are Shoulder Press strength standards calculated?
Standards are derived from aggregated training and competition data across large populations. Each bodyweight bracket has five thresholds - Beginner (top 80%), Novice (top 60%), Intermediate (top 40%), Advanced (top 20%), and Elite (top 5%) - representing where a lifter falls relative to the broader lifting community.
How do I increase my Shoulder Press?
Progressive overload is the core principle: consistently add small amounts of weight or reps over time. For strength, focus on sets of 3–6 at 80–90% of your 1RM. For hypertrophy, work in the 6–12 rep range. Ensure adequate sleep (7–9 hours), sufficient protein intake (1.6–2.2 g/kg bodyweight), and allow at least 48 hours between sessions targeting the same muscle group.
What is the difference between each strength level?
Beginner: just started training and making rapid linear progress. Novice: 1–2 years of consistent training. Intermediate: several years with structured periodisation. Advanced: competitive or near-competitive level requiring specialised programming. Elite: top-end competitive performance representing the top 5% of the lifting population.