The overhead press, sometimes called the shoulder press, is one of the oldest tests of upper-body pushing strength. You stand with a barbell at shoulder height and drive it straight overhead. The movement trains the deltoids, triceps and upper back, and it forces the trunk and hips to brace so the lifter stays stable under the load.
A standing strict press typically produces only about 80 to 85 percent of what the same person can lift seated, according to a Marathon Handbook analysis of community lifting data. That gap reflects how much of the standing press comes from full-body bracing, not just the shoulders.
What counts as a good overhead press
The tables below come from StrengthLog's analysis of 19,792 lifters (14,081 men and 5,711 women) who logged their one-rep max in the standing barbell press. The numbers are for a single all-out lift at the listed bodyweight.
Strength coaches typically sort lifters into five bands. A beginner has trained the movement briefly. A novice has trained regularly for months. An intermediate has a couple of years of consistent practice, an advanced lifter has trained for many years, and an elite lifter competes in strength sports.
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Men (1RM in pounds):
Bodyweight | Beginner | Novice Also read: Plant protein vs. animal protein: which is better for your heart and muscles? | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
130 lb Also read: How eating turmeric every day may affect your joints, heart and brain | 55 | 77 | 90 | 101 Also read: Cognitive decline is not inevitable: your brain may keep improving at any age | 122 |
150 lb | 62 | 88 Also read: 7 warning signs of Meniere's disease most people dismiss as ordinary dizziness | 103 | 118 | 146 |
170 lb | 69 | 97 | 115 | 133 | 167 |
190 lb | 74 | 105 | 125 | 146 | 186 |
210 lb | 79 | 113 | 134 | 158 | 203 |
230 lb | 84 | 119 | 142 | 169 | 218 |
Women (1RM in pounds):
Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
100 lb | 27 | 47 | 56 | 65 | 80 |
120 lb | 30 | 49 | 60 | 71 | 90 |
140 lb | 32 | 52 | 64 | 76 | 98 |
160 lb | 33 | 54 | 67 | 81 | 106 |
180 lb | 35 | 56 | 69 | 85 | 112 |
How the numbers shift with age
A separate look at self-reported lifts on Strength Level, summarized by Marathon Handbook, shows how the intermediate band moves across the decades. For men, the intermediate press sits at 138 pounds at age 20, peaks at 142 pounds at age 30 and drops to 126 pounds by age 50. For women, the same band goes from 73 pounds at age 20 to 75 at age 30 and 66 at age 50.
The gentle slide reflects broader research on strength and aging. A quantitative review published in Frontiers in Physiology reports that at age 75, strength is lost at a rate of 3 to 4 percent per year in men and 2.5 to 3 percent per year in women, and that strength drops "2 to 5 times faster than loss of mass". In other words, muscle size on your frame is not the same thing as usable pressing strength.
If your number is below the table
Consistent training is what moves the number. The federal Physical Activity Guidelines for Americans call for muscle-strengthening activity of moderate or greater intensity, working all major muscle groups, on 2 or more days a week. The overhead press covers the shoulders and arms in a single lift and pairs well with a horizontal push such as the bench press.
Two practical starting points. Train the strict standing press twice a week, one heavy day of low reps and one lighter day of higher reps. Add accessory work for the triceps and upper back, since both are common weak links at lockout.
Anyone with a history of shoulder injury, rotator-cuff pain or neck problems should talk to a doctor or physical therapist before adding overhead loading. Poor form on a heavy press is a quick way to aggravate an existing issue.
If the shoulder press is your entry point, the same self-check works for other big lifts. Welltica publishes similar benchmarks for the deadlift and for the pull-up, which together give a rough map of how your pushing, pulling and hinging strength compare to your bodyweight.
This article is made and published by Jesper Bengtson, who may have used AI in the preparation.