Overhead Shouldler Press Standards - How Much Should I Be Able To Lift?

When it comes to shoulder presses, there are many different opinions on how much weight is considered good. Some people believe that you should be able to lift as much weight as possible, while others think that a lighter weight is better in order to avoid injury. In this article, we will discuss the average amount of weight that males and females can lift for a shoulder press. We will also provide tips on how to improve your strength and increase your lifting ability.

The shoulder press is a great exercise for building strong, toned shoulders. It is a compound exercise that works several muscles in the shoulder and upper arm. The dumbbell shoulder press is a variation of this exercise that can be performed with either dumbbells or barbells.

Table of Contents

How Much Should I Be Able To Shoulder Press?

The average male can lift approximately 60-130 pounds for a shoulder press. The lower end is for someone that really hasn't lifted before and the higher end is for someone that is at an intermediate level. The average female can lift approximately 20-70 pounds for a shoulder press. The lower average being someone who has lifted while the higher average being someone who has lifted for around 3-5 years.

So if you can lift 95 pounds for an overhead press you are doing better than 50% of males out there. If you can lift 55 pounds as a female you are doing better than 50% out there.

There are many variables that go into calculating what you should be lifting over your head for a max on overhead press. The two we will focus on are experience and bodyweight.

Bodyweight – the heavier you are the more you should be able to lift over your head.

Experience – the more you lift and the more efficient you become at lifting will increase how much weight you can move.

What Do These Strength Standards Mean?

Never Lifted – Stronger than 3% of lifters. It even takes a novice lifter at times three to four months of practice before they can pull this exercise correctly and with good form.

Beginner – Stronger than 15% of other lifters out there. A beginner has been training for 6 months or less

Intermediate – Stronger than half of all lifters. An intermediate lifter has trained in the technique for a minimum of 1.5-2 years and is still training hard.

Advanced –More powerful than 80 percent of lifters. An advanced lifter has put in more than five years of effort.

Pro – A stronger than 95 percent of lifters. To be competitive in strength sports, an elite lifter must have spent more than five years training. We call them the 5 percenters. Get here and you are among the elite of the world.

Male Overhead Press Standards

Enter your bodyweight in the search bar for your exact overhead press goals based on your experience and weight.

Body Weight	Never Lifted	Beginner	Intermediate	Advanced	Pro
100	30	49	73	103	137
101	30	49	74	104	138
102	31	50	74	105	140
103	31	50	75	106	141
104	31	51	76	107	142
105	32	51	77	108	144
106	32	52	77	109	145
107	32	52	78	110	147
108	32	53	79	111	148
109	33	53	80	112	149
110	33	54	80	113	151
111	33	54	81	114	152
112	34	55	82	115	153
113	34	55	82	116	155
114	34	56	83	117	156
115	35	56	84	118	158
116	35	57	85	119	159
117	35	57	85	121	160
118	35	58	86	122	162
119	36	58	87	123	163
120	36	59	88	124	164
121	36	59	88	125	166
122	37	60	89	126	167
123	37	60	90	127	169
124	37	61	91	128	170
125	38	61	91	129	171
126	38	62	92	130	173
127	38	62	93	131	174
128	38	63	93	132	175
129	39	63	94	133	177
130	39	64	95	134	178
131	39	64	96	135	179
132	40	65	96	136	181
133	40	65	97	137	182
134	40	66	98	138	184
135	41	66	99	139	185
136	41	67	99	140	186
137	41	67	100	141	188
138	41	68	101	142	189
139	42	68	101	143	190
140	42	69	102	144	192
141	42	69	103	145	193
142	43	70	104	146	195
143	43	70	104	147	196
144	43	71	105	148	197
145	44	71	106	149	199
146	44	72	107	150	200
147	44	72	107	151	201
148	44	73	108	152	203
149	45	73	109	153	204
150	45	74	110	155	206
151	45	74	110	156	207
152	46	74	111	157	208
153	46	75	112	158	210
154	46	75	112	159	211
155	47	76	113	160	212
156	47	76	114	161	214
157	47	77	115	162	215
158	47	77	115	163	216
159	48	78	116	164	218
160	48	78	117	165	219
161	48	79	118	166	221
162	49	79	118	167	222
163	49	80	119	168	223
164	49	80	120	169	225
165	50	81	120	170	226
166	50	81	121	171	227
167	50	82	122	172	229
168	50	82	123	173	230
169	51	83	123	174	232
170	51	83	124	175	233
171	51	84	125	176	234
172	52	84	126	177	236
173	52	85	126	178	237
174	52	85	127	179	238
175	53	86	128	180	240
176	53	86	128	181	241
177	53	87	129	182	242
178	53	87	130	183	244
179	54	88	131	184	245
180	54	88	131	185	247
181	54	89	132	186	248
182	55	89	133	187	249
183	55	90	134	188	251
184	55	90	134	190	252
185	56	91	135	191	253
186	56	91	136	192	255
187	56	92	137	193	256
188	56	92	137	194	258
189	57	93	138	195	259
190	57	93	139	196	260
191	57	94	139	197	262
192	58	94	140	198	263
193	58	95	141	199	264
194	58	95	142	200	266
195	59	96	142	201	267
196	59	96	143	202	269
197	59	97	144	203	270
198	59	97	145	204	271
199	60	98	145	205	273
200	60	98	146	206	274
201	60	98	147	207	275
202	61	99	147	208	277
203	61	99	148	209	278
204	61	100	149	210	279
205	62	100	150	211	281
206	62	101	150	212	282
207	62	101	151	213	284
208	62	102	152	214	285
209	63	102	153	215	286
210	63	103	153	216	288
211	63	103	154	217	289
212	64	104	155	218	290
213	64	104	155	219	292
214	64	105	156	220	293
215	65	105	157	221	295
216	65	106	158	222	296
217	65	106	158	224	297
218	65	107	159	225	299
219	66	107	160	226	300
220	66	108	161	227	301
221	66	108	161	228	303
222	67	109	162	229	304
223	67	109	163	230	306
224	67	110	164	231	307
225	68	110	164	232	308
226	68	111	165	233	310
227	68	111	166	234	311
228	68	112	166	235	312
229	69	112	167	236	314
230	69	113	168	237	315
231	69	113	169	238	316
232	70	114	169	239	318
233	70	114	170	240	319
234	70	115	171	241	321
235	71	115	172	242	322
236	71	116	172	243	323
237	71	116	173	244	325
238	71	117	174	245	326
239	72	117	174	246	327
240	72	118	175	247	329
241	72	118	176	248	330
242	73	119	177	249	332
243	73	119	177	250	333
244	73	120	178	251	334
245	74	120	179	252	336
246	74	121	180	253	337
247	74	121	180	254	338
248	74	122	181	255	340
249	75	122	182	256	341
250	75	123	183	258	343
251	75	123	183	259	344
252	76	123	184	260	345
253	76	124	185	261	347
254	76	124	185	262	348
255	77	125	186	263	349
256	77	125	187	264	351
257	77	126	188	265	352
258	77	126	188	266	353
259	78	127	189	267	355
260	78	127	190	268	356
261	78	128	191	269	358
262	79	128	191	270	359
263	79	129	192	271	360
264	79	129	193	272	362
265	80	130	193	273	363
266	80	130	194	274	364
267	80	131	195	275	366
268	80	131	196	276	367
269	81	132	196	277	369
270	81	132	197	278	370
271	81	133	198	279	371
272	82	133	199	280	373
273	82	134	199	281	374
274	82	134	200	282	375
275	83	135	201	283	377
276	83	135	201	284	378
277	83	136	202	285	379
278	83	136	203	286	381
279	84	137	204	287	382
280	84	137	204	288	384
281	84	138	205	289	385
282	85	138	206	290	386
283	85	139	207	291	388
284	85	139	207	293	389
285	86	140	208	294	390
286	86	140	209	295	392
287	86	141	210	296	393
288	86	141	210	297	395
289	87	142	211	298	396
290	87	142	212	299	397
291	87	143	212	300	399
292	88	143	213	301	400
293	88	144	214	302	401
294	88	144	215	303	403
295	89	145	215	304	404
296	89	145	216	305	406
297	89	146	217	306	407
298	89	146	218	307	408
299	90	147	218	308	410
300	90	147	219	309	411

Female Overhead Press Standards

Enter your bodyweight in the search bar for your exact overhead press goals based on your experience and weight.

Body Weight	Never Lifted	Beginner	Intermediate	Advanced	Pro
90	17	32	51	77	104
91	17	32	52	77	106
92	17	32	52	78	107
93	18	33	53	79	108
94	18	33	54	80	109
95	18	33	54	81	110
96	18	34	55	82	111
97	18	34	55	82	113
98	19	34	56	83	114
99	19	35	56	84	115
100	19	35	57	85	116
101	19	35	58	86	117
102	19	36	58	87	118
103	20	36	59	88	119
104	20	36	59	88	121
105	20	37	60	89	122
106	20	37	60	90	123
107	20	37	61	91	124
108	21	38	62	92	125
109	21	38	62	93	126
110	21	39	63	94	128
111	21	39	63	94	129
112	21	39	64	95	130
113	21	40	64	96	131
114	22	40	65	97	132
115	22	40	66	98	133
116	22	41	66	99	135
117	22	41	67	99	136
118	22	41	67	100	137
119	23	42	68	101	138
120	23	42	68	102	139
121	23	42	69	103	140
122	23	43	70	104	142
123	23	43	70	105	143
124	24	43	71	105	144
125	24	44	71	106	145
126	24	44	72	107	146
127	24	44	72	108	147
128	24	45	73	109	148
129	25	45	74	110	150
130	25	46	74	111	151
131	25	46	75	111	152
132	25	46	75	112	153
133	25	47	76	113	154
134	25	47	76	114	155
135	26	47	77	115	157
136	26	48	78	116	158
137	26	48	78	116	159
138	26	48	79	117	160
139	26	49	79	118	161
140	27	49	80	119	162
141	27	49	80	120	164
142	27	50	81	121	165
143	27	50	82	122	166
144	27	50	82	122	167
145	28	51	83	123	168
146	28	51	83	124	169
147	28	51	84	125	171
148	28	52	84	126	172
149	28	52	85	127	173
150	29	53	86	128	174
151	29	53	86	128	175
152	29	53	87	129	176
153	29	54	87	130	177
154	29	54	88	131	179
155	29	54	88	132	180
156	30	55	89	133	181
157	30	55	89	133	182
158	30	55	90	134	183
159	30	56	91	135	184
160	30	56	91	136	186
161	31	56	92	137	187
162	31	57	92	138	188
163	31	57	93	139	189
164	31	57	93	139	190
165	31	58	94	140	191
166	32	58	95	141	193
167	32	58	95	142	194
168	32	59	96	143	195
169	32	59	96	144	196
170	32	60	97	145	197
171	32	60	97	145	198
172	33	60	98	146	200
173	33	61	99	147	201
174	33	61	99	148	202
175	33	61	100	149	203
176	33	62	100	150	204
177	34	62	101	150	205
178	34	62	101	151	206
179	34	63	102	152	208
180	34	63	103	153	209
181	34	63	103	154	210
182	35	64	104	155	211
183	35	64	104	156	212
184	35	64	105	156	213
185	35	65	105	157	215
186	35	65	106	158	216
187	36	65	107	159	217
188	36	66	107	160	218
189	36	66	108	161	219
190	36	67	108	162	220
191	36	67	109	162	222
192	36	67	109	163	223
193	37	68	110	164	224
194	37	68	111	165	225
195	37	68	111	166	226
196	37	69	112	167	227
197	37	69	112	167	229
198	38	69	113	168	230
199	38	70	113	169	231
200	38	70	114	170	232
201	38	70	115	171	233
202	38	71	115	172	234
203	39	71	116	173	235
204	39	71	116	173	237
205	39	72	117	174	238
206	39	72	117	175	239
207	39	72	118	176	240
208	40	73	119	177	241
209	40	73	119	178	242
210	40	74	120	179	244
211	40	74	120	179	245
212	40	74	121	180	246
213	40	75	121	181	247
214	41	75	122	182	248
215	41	75	123	183	249
216	41	76	123	184	251
217	41	76	124	184	252
218	41	76	124	185	253
219	42	77	125	186	254
220	42	77	125	187	255
221	42	77	126	188	256
222	42	78	127	189	258
223	42	78	127	190	259
224	43	78	128	190	260
225	43	79	128	191	261
226	43	79	129	192	262
227	43	79	129	193	263
228	43	80	130	194	264
229	44	80	131	195	266
230	44	81	131	196	267
231	44	81	132	196	268
232	44	81	132	197	269
233	44	82	133	198	270
234	44	82	133	199	271
235	45	82	134	200	273
236	45	83	135	201	274
237	45	83	135	201	275
238	45	83	136	202	276
239	45	84	136	203	277
240	46	84	137	204	278
241	46	84	137	205	280
242	46	85	138	206	281
243	46	85	139	207	282
244	46	85	139	207	283
245	47	86	140	208	284
246	47	86	140	209	285
247	47	86	141	210	287
248	47	87	141	211	288
249	47	87	142	212	289
250	48	88	143	213	290
251	48	88	143	213	291
252	48	88	144	214	292
253	48	89	144	215	293
254	48	89	145	216	295
255	48	89	145	217	296
256	49	90	146	218	297
257	49	90	146	218	298
258	49	90	147	219	299
259	49	91	148	220	300
260	49	91	148	221	302
261	50	91	149	222	303
262	50	92	149	223	304
263	50	92	150	224	305
264	50	92	150	224	306
265	50	93	151	225	307
266	51	93	152	226	309
267	51	93	152	227	310
268	51	94	153	228	311
269	51	94	153	229	312
270	51	95	154	230	313
271	51	95	154	230	314
272	52	95	155	231	316
273	52	96	156	232	317
274	52	96	156	233	318
275	52	96	157	234	319
276	52	97	157	235	320
277	53	97	158	235	321
278	53	97	158	236	322
279	53	98	159	237	324
280	53	98	160	238	325
281	53	98	160	239	326
282	54	99	161	240	327
283	54	99	161	241	328
284	54	99	162	241	329
285	54	100	162	242	331
286	54	100	163	243	332
287	55	100	164	244	333
288	55	101	164	245	334
289	55	101	165	246	335
290	55	102	165	247	336
291	55	102	166	247	338
292	55	102	166	248	339
293	56	103	167	249	340
294	56	103	168	250	341
295	56	103	168	251	342
296	56	104	169	252	343
297	56	104	169	252	345
298	57	104	170	253	346
299	57	105	170	254	347
300	57	105	171	255	348

How To Increase Your Overhead Press Strength?

The two most important things that are going to help improve your strength in any movement is consistency and progressive overload. If you want to get stronger at shoulder pressing you need to be doing shoulder presses on a regular basis. Not only that, but you also need to increase the weight that you are lifting over time. This can be done by adding more repetitions or by adding more weight to the bar.

Another great way to overload the muscles and improve strength is through eccentric training. Eccentric training is when you take a weight that you can lift for around 12 reps and do only six reps. But on the last rep, you lower the weight slowly over a period of four seconds. This will help increase strength and size in the muscles.

Why Do People Struggle With Overhead Shoulder Press?

There are numerous reasons why people struggle with this lift which you can troubleshoot below:

Weak Grip – if you can't get a grip on the weights that little bit of movement is going to hinder the amount you can press over your head. The dumbbell shoulder press requires a firm wrist.
Improper Form – if you are not doing the lift correctly it will hinder how much weight you can lift.
Weak Core – as this exercise is a compound movement your core needs to be strong otherwise it won't allow you to press over your head.
Unstable Shoulders – weak shoulders that have poor stability will also make pressing harder so strengthening them will help
Poor Mobility – lack of mobility in the shoulder joint will make it difficult to lift weights overhead
Lack of Strength – if you are lacking in overall strength this exercise will be hard for you. Building up your strength with compound exercises such as squats, deadlifts and bench press will help increase your overhead press.

How To Improve Your Overhead Press?

There are many ways you can improve your performance in this lift. Below I have listed some of the best tips to help improve your dumbbell shoulder press:

Work on Grip Strength – there are a variety of grip strength exercises that will help increase grip strength such as wrist curls, reverse wrist curls, pull-ups and dumbbell rows.

Strengthen Core – some core exercises that will help strengthen the torso include planks, side planks and Russian twists.

Improve mobility – stretching the shoulder joint daily can help improve its range of motion which will in turn allow you to lift more weight overhead. Some of my favourite stretches for the shoulder joint are the sleeper stretch, pec minor stretch and doorway thoracic rotation.

Strengthen Shoulders – strengthening the muscles that stabilise the shoulder such as rotator cuff exercises and lateral raises will help improve performance in the overhead press.

Increase Strength – increasing your overall strength with heavy compound lifts such as deadlifts, squats and bench press will help increase how much you can lift in the overhead press.

Proper Diet – having a balanced diet that is rich in protein and calories will help provide the energy you need to lift heavy weights.

Proper Workout Routine – training the overhead press regularly and progressively overloading will help increase strength in the lift.

Get Plenty Of Sleep – getting plenty of sleep is very important for recovery as this is when your muscles grow. If you do not get enough sleep your muscles won't grow to their full potential.

Bottom Line:

If you want to get stronger at overhead pressing then make sure you have a strong grip, core and shoulder joint stability. As well as improving overall strength with compound lifts such as squats, deadlifts and bench press. By following these tips you will see an increase in your shoulder press strength.

Different Exercises For Your Shoulders

The below exercises will help strengthen your shoulders and get you to reach your goals including lifting heavier weights.

Arnold Press

Named after you know who. Trains all three deltoid heads and will also increase the time under tension that leads to increased growth. Start light until you get the form down.

Raise the dumbbells to a normal starting position and rotate your hands until your palms are facing toward you, as if performing a biceps curl. In one motion, press the dumbbells and turn your palms forward. Continue lifting until your biceps are either in front of or behind your ears.

Push Press

The push press will help increase your strength levels which will allow you to lift more weight in the overhead press. Stand with feet hip-width apart and knees slightly bent; hold a dumbbell in each hand at shoulders, elbows below wrists and palms facing forward.

Push off ground using legs' momentum to drive weights up toward ceiling until arms are straight (but don't lock your elbows). Keep shoulders down and core engaged throughout lift.

Dumbbell Seated Overhead Press

The dumbbell seated overhead press is a great exercise to isolate the shoulder muscles. Sit on bench with back straight, holding dumbbells at shoulder height with palms facing forward.

Press weights directly over head until arms are fully extended, then slowly lower back to start position.

Dumbbell Front Raise

The dumbbell front raise is a great exercise for the anterior deltoid muscle. Start with your feet hip-width apart and knees slightly bent; hold a weight in each hand with your arms at your sides and palms facing your thighs.

Raise weights to shoulder height, keeping arms straight and palms facing down.

Dumbbell Lateral Raise

The dumbbell lateral raise is great for the posterior deltoid muscle located at the rear of your shoulders. Stand with feet hip-width apart and knees slightly bent; hold a weight in each hand with arms by sides and palms facing your thighs.

Keeping arms straight, raise weights out to sides until they reach shoulder level, then lower back down and repeat.

Dumbbell Shrugs

The dumbbell shrug is great for training the trapezius muscle located at your upper back. Stand with feet hip-width apart and knees slightly bent; hold a weight in each hand with arms by sides and palms facing your thighs.

Shrug shoulders straight up toward ears, hold for a second, then slowly lower back down. Keep your neck relaxed and avoid moving your head forward or backward.

Wide-Grip Seated Row

The wide-grip seated row is great for training the latissimus dorsi muscle, which is located at the back of your torso. Sit on bench with back straight, holding barbell with overhand grip slightly wider than shoulder width.

Pull bar to chest by bending elbows, keeping them close to sides. Pause and squeeze shoulder blades together, then slowly lower bar to start position.

Pullups

The pullup is great for training the latissimus dorsi muscle as well as your biceps. Grab pull-up bar with overhand grip (palms facing out) slightly wider than shoulder width apart and hang at arm's length; engage core and pull up until chin clears bar.

Pause and squeeze shoulder blades together at top of motion, then slowly lower down to start position.

Final Thoughts

If you’re looking to increase the weight of your dumbbell shoulder presses, there are a lot of different exercises that can help. From Arnold Presses and Push Presses to Dumbbell Seated Overhead Rows and Pull Ups, these workouts will get you lifting heavier weights in no time! Here are some other tips for improving your strength levels when it comes to overhead pressing: -Keep shoulders down during all movements-Engage core throughout movement-Shrugs should be done after sets using lighter weights-Seated rows should also be performed with light weights at first since they use larger muscle groups in the back. If any of this sounds intimidating or if you want help implementing these principles into an effective workout plan, let us know.

Overhead Shouldler Press Standards – How Much Should I Be Able To Lift?