Standing Strict Barbell Overhead Press vs Swiss Bar Overhead Press Strength Standards
Compare your standing overhead press and swiss bar overhead press against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight including bar and plates and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, keep the feet planted and torso upright, start at the shoulders, and finish at full elbow lockout. For the second exercise, complete strict swiss bar overhead press repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Standing Overhead Press vs Swiss Bar Overhead Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the standing overhead press and swiss bar overhead press to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Standing Overhead Press / Swiss Bar Overhead Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Standing Overhead Press vs Swiss Bar Overhead Press Standards
How to read the table: The first number is Standing Overhead Press; the second is Swiss Bar Overhead Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 76 / 56 lb 34.5 / 25.4 kg | 90 / 81 lb 40.8 / 36.7 kg | 105 / 109 lb 47.6 / 49.4 kg | 132 / 137 lb 59.9 / 62.1 kg |
| 130 lb 59 kg | 80 / 59 lb 36.3 / 26.8 kg | 95 / 85 lb 43.1 / 38.6 kg | 111 / 115 lb 50.3 / 52.2 kg | 139 / 144 lb 63 / 65.3 kg |
| 140 lb 63.5 kg | 84 / 62 lb 38.1 / 28.1 kg | 100 / 90 lb 45.4 / 40.8 kg | 117 / 121 lb 53.1 / 54.9 kg | 146 / 152 lb 66.2 / 68.9 kg |
| 150 lb 68 kg | 88 / 65 lb 39.9 / 29.5 kg | 104 / 94 lb 47.2 / 42.6 kg | 122 / 126 lb 55.3 / 57.2 kg | 153 / 159 lb 69.4 / 72.1 kg |
| 160 lb 72.6 kg | 92 / 68 lb 41.7 / 30.8 kg | 109 / 98 lb 49.4 / 44.5 kg | 128 / 132 lb 58.1 / 59.9 kg | 160 / 166 lb 72.6 / 75.3 kg |
| 170 lb 77.1 kg | 96 / 71 lb 43.5 / 32.2 kg | 113 / 102 lb 51.3 / 46.3 kg | 133 / 137 lb 60.3 / 62.1 kg | 166 / 173 lb 75.3 / 78.5 kg |
| 180 lb 81.6 kg | 99 / 73 lb 44.9 / 33.1 kg | 118 / 106 lb 53.5 / 48.1 kg | 138 / 143 lb 62.6 / 64.9 kg | 173 / 179 lb 78.5 / 81.2 kg |
| 190 lb 86.2 kg | 103 / 76 lb 46.7 / 34.5 kg | 122 / 110 lb 55.3 / 49.9 kg | 143 / 148 lb 64.9 / 67.1 kg | 179 / 186 lb 81.2 / 84.4 kg |
| 200 lb 90.7 kg | 107 / 79 lb 48.5 / 35.8 kg | 126 / 114 lb 57.2 / 51.7 kg | 148 / 153 lb 67.1 / 69.4 kg | 185 / 192 lb 83.9 / 87.1 kg |
| 210 lb 95.3 kg | 110 / 81 lb 49.9 / 36.7 kg | 130 / 118 lb 59 / 53.5 kg | 153 / 158 lb 69.4 / 71.7 kg | 191 / 199 lb 86.6 / 90.3 kg |
| 220 lb 99.8 kg | 114 / 84 lb 51.7 / 38.1 kg | 135 / 121 lb 61.2 / 54.9 kg | 158 / 163 lb 71.7 / 73.9 kg | 197 / 205 lb 89.4 / 93 kg |
| 230 lb 104.3 kg | 117 / 86 lb 53.1 / 39 kg | 139 / 125 lb 63 / 56.7 kg | 162 / 168 lb 73.5 / 76.2 kg | 203 / 211 lb 92.1 / 95.7 kg |
| 240 lb 108.9 kg | 120 / 89 lb 54.4 / 40.4 kg | 143 / 129 lb 64.9 / 58.5 kg | 167 / 173 lb 75.7 / 78.5 kg | 209 / 217 lb 94.8 / 98.4 kg |
| 250 lb 113.4 kg | 124 / 91 lb 56.2 / 41.3 kg | 146 / 132 lb 66.2 / 59.9 kg | 172 / 178 lb 78 / 80.7 kg | 215 / 223 lb 97.5 / 101.2 kg |
| 260 lb 117.9 kg | 127 / 94 lb 57.6 / 42.6 kg | 150 / 136 lb 68 / 61.7 kg | 176 / 182 lb 79.8 / 82.6 kg | 221 / 229 lb 100.2 / 103.9 kg |
| 270 lb 122.5 kg | 130 / 96 lb 59 / 43.5 kg | 154 / 139 lb 69.9 / 63 kg | 181 / 187 lb 82.1 / 84.8 kg | 226 / 235 lb 102.5 / 106.6 kg |
| 280 lb 127 kg | 133 / 98 lb 60.3 / 44.5 kg | 158 / 142 lb 71.7 / 64.4 kg | 185 / 192 lb 83.9 / 87.1 kg | 232 / 241 lb 105.2 / 109.3 kg |
| 290 lb 131.5 kg | 137 / 101 lb 62.1 / 45.8 kg | 162 / 146 lb 73.5 / 66.2 kg | 190 / 196 lb 86.2 / 88.9 kg | 237 / 247 lb 107.5 / 112 kg |
| 300 lb 136.1 kg | 140 / 103 lb 63.5 / 46.7 kg | 165 / 149 lb 74.8 / 67.6 kg | 194 / 201 lb 88 / 91.2 kg | 243 / 252 lb 110.2 / 114.3 kg |
Women’s Standing Overhead Press vs Swiss Bar Overhead Press Standards
How to read the table: The first number is Standing Overhead Press; the second is Swiss Bar Overhead Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 37 / 30 lb 16.8 / 13.6 kg | 45 / 43 lb 20.4 / 19.5 kg | 55 / 60 lb 24.9 / 27.2 kg | 72 / 78 lb 32.7 / 35.4 kg |
| 110 lb 49.9 kg | 39 / 32 lb 17.7 / 14.5 kg | 48 / 46 lb 21.8 / 20.9 kg | 59 / 63 lb 26.8 / 28.6 kg | 77 / 83 lb 34.9 / 37.6 kg |
| 120 lb 54.4 kg | 41 / 34 lb 18.6 / 15.4 kg | 51 / 49 lb 23.1 / 22.2 kg | 62 / 67 lb 28.1 / 30.4 kg | 82 / 88 lb 37.2 / 39.9 kg |
| 130 lb 59 kg | 44 / 35 lb 20 / 15.9 kg | 54 / 52 lb 24.5 / 23.6 kg | 65 / 71 lb 29.5 / 32.2 kg | 86 / 93 lb 39 / 42.2 kg |
| 140 lb 63.5 kg | 46 / 37 lb 20.9 / 16.8 kg | 56 / 54 lb 25.4 / 24.5 kg | 69 / 74 lb 31.3 / 33.6 kg | 91 / 97 lb 41.3 / 44 kg |
| 150 lb 68 kg | 48 / 39 lb 21.8 / 17.7 kg | 59 / 57 lb 26.8 / 25.9 kg | 72 / 78 lb 32.7 / 35.4 kg | 95 / 102 lb 43.1 / 46.3 kg |
| 160 lb 72.6 kg | 50 / 41 lb 22.7 / 18.6 kg | 62 / 60 lb 28.1 / 27.2 kg | 75 / 81 lb 34 / 36.7 kg | 99 / 106 lb 44.9 / 48.1 kg |
| 170 lb 77.1 kg | 52 / 42 lb 23.6 / 19.1 kg | 64 / 62 lb 29 / 28.1 kg | 78 / 85 lb 35.4 / 38.6 kg | 103 / 111 lb 46.7 / 50.3 kg |
| 180 lb 81.6 kg | 54 / 44 lb 24.5 / 20 kg | 67 / 64 lb 30.4 / 29 kg | 81 / 88 lb 36.7 / 39.9 kg | 107 / 115 lb 48.5 / 52.2 kg |
| 190 lb 86.2 kg | 56 / 46 lb 25.4 / 20.9 kg | 69 / 67 lb 31.3 / 30.4 kg | 84 / 91 lb 38.1 / 41.3 kg | 111 / 119 lb 50.3 / 54 kg |
| 200 lb 90.7 kg | 58 / 47 lb 26.3 / 21.3 kg | 71 / 69 lb 32.2 / 31.3 kg | 87 / 94 lb 39.5 / 42.6 kg | 115 / 124 lb 52.2 / 56.2 kg |
| 210 lb 95.3 kg | 60 / 49 lb 27.2 / 22.2 kg | 74 / 71 lb 33.6 / 32.2 kg | 90 / 98 lb 40.8 / 44.5 kg | 119 / 128 lb 54 / 58.1 kg |
| 220 lb 99.8 kg | 62 / 50 lb 28.1 / 22.7 kg | 76 / 74 lb 34.5 / 33.6 kg | 93 / 101 lb 42.2 / 45.8 kg | 123 / 132 lb 55.8 / 59.9 kg |
| 230 lb 104.3 kg | 64 / 52 lb 29 / 23.6 kg | 78 / 76 lb 35.4 / 34.5 kg | 96 / 104 lb 43.5 / 47.2 kg | 126 / 136 lb 57.2 / 61.7 kg |
| 240 lb 108.9 kg | 66 / 53 lb 29.9 / 24 kg | 81 / 78 lb 36.7 / 35.4 kg | 98 / 107 lb 44.5 / 48.5 kg | 130 / 140 lb 59 / 63.5 kg |
How Your Standing Overhead Press vs Swiss Bar Overhead Press Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Standing Overhead Press and Swiss Bar Overhead Press sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the standing overhead press strength level
For standing overhead press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to press more without requiring strength to increase pound for pound.
3. Find the swiss bar overhead press strength level
For swiss bar overhead press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the standing overhead press | Adjust strict standing barbell overhead press targets to exact bodyweight with the two-thirds rule. |
| Rate the swiss bar overhead press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
How Men’s Standing Overhead Press and Swiss Bar Overhead Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the swiss bar overhead press standard is higher; below zero means the standing overhead press standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Advanced and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 2.2 to 4.1 kg.
How to read the table: Every number is the swiss bar overhead press standard minus the standing overhead press standard. A plus sign means the swiss bar overhead press standard is higher. A minus sign means the standing overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −20 lb −9.1 kg | −9 lb −4.1 kg | +4 lb +1.8 kg | +5 lb +2.2 kg |
| 130 lb 59 kg | −21 lb −9.5 kg | −10 lb −4.5 kg | +4 lb +1.9 kg | +5 lb +2.3 kg |
| 140 lb 63.5 kg | −22 lb −10 kg | −10 lb −4.6 kg | +4 lb +1.8 kg | +6 lb +2.7 kg |
| 150 lb 68 kg | −23 lb −10.4 kg | −10 lb −4.6 kg | +4 lb +1.9 kg | +6 lb +2.7 kg |
| 160 lb 72.6 kg | −24 lb −10.9 kg | −11 lb −4.9 kg | +4 lb +1.8 kg | +6 lb +2.7 kg |
| 170 lb 77.1 kg | −25 lb −11.3 kg | −11 lb −5 kg | +4 lb +1.8 kg | +7 lb +3.2 kg |
| 180 lb 81.6 kg | −26 lb −11.8 kg | −12 lb −5.4 kg | +5 lb +2.3 kg | +6 lb +2.7 kg |
| 190 lb 86.2 kg | −27 lb −12.2 kg | −12 lb −5.4 kg | +5 lb +2.2 kg | +7 lb +3.2 kg |
| 200 lb 90.7 kg | −28 lb −12.7 kg | −12 lb −5.5 kg | +5 lb +2.3 kg | +7 lb +3.2 kg |
| 210 lb 95.3 kg | −29 lb −13.2 kg | −12 lb −5.5 kg | +5 lb +2.3 kg | +8 lb +3.7 kg |
| 220 lb 99.8 kg | −30 lb −13.6 kg | −14 lb −6.3 kg | +5 lb +2.2 kg | +8 lb +3.6 kg |
| 230 lb 104.3 kg | −31 lb −14.1 kg | −14 lb −6.3 kg | +6 lb +2.7 kg | +8 lb +3.6 kg |
| 240 lb 108.9 kg | −31 lb −14 kg | −14 lb −6.4 kg | +6 lb +2.8 kg | +8 lb +3.6 kg |
| 250 lb 113.4 kg | −33 lb −14.9 kg | −14 lb −6.3 kg | +6 lb +2.7 kg | +8 lb +3.7 kg |
| 260 lb 117.9 kg | −33 lb −15 kg | −14 lb −6.3 kg | +6 lb +2.8 kg | +8 lb +3.7 kg |
| 270 lb 122.5 kg | −34 lb −15.5 kg | −15 lb −6.9 kg | +6 lb +2.7 kg | +9 lb +4.1 kg |
| 280 lb 127 kg | −35 lb −15.8 kg | −16 lb −7.3 kg | +7 lb +3.2 kg | +9 lb +4.1 kg |
| 290 lb 131.5 kg | −36 lb −16.3 kg | −16 lb −7.3 kg | +6 lb +2.7 kg | +10 lb +4.5 kg |
| 300 lb 136.1 kg | −37 lb −16.8 kg | −16 lb −7.2 kg | +7 lb +3.2 kg | +9 lb +4.1 kg |
How Women’s Standing Overhead Press and Swiss Bar Overhead Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Advanced and Elite at every displayed bodyweight.
2.7 → 4.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the swiss bar overhead press standard minus the standing overhead press standard. A plus sign means the swiss bar overhead press standard is higher. A minus sign means the standing overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −7 lb −3.2 kg | −2 lb −0.9 kg | +5 lb +2.3 kg | +6 lb +2.7 kg |
| 110 lb 49.9 kg | −7 lb −3.2 kg | −2 lb −0.9 kg | +4 lb +1.8 kg | +6 lb +2.7 kg |
| 120 lb 54.4 kg | −7 lb −3.2 kg | −2 lb −0.9 kg | +5 lb +2.3 kg | +6 lb +2.7 kg |
| 130 lb 59 kg | −9 lb −4.1 kg | −2 lb −0.9 kg | +6 lb +2.7 kg | +7 lb +3.2 kg |
| 140 lb 63.5 kg | −9 lb −4.1 kg | −2 lb −0.9 kg | +5 lb +2.3 kg | +6 lb +2.7 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −2 lb −0.9 kg | +6 lb +2.7 kg | +7 lb +3.2 kg |
| 160 lb 72.6 kg | −9 lb −4.1 kg | −2 lb −0.9 kg | +6 lb +2.7 kg | +7 lb +3.2 kg |
| 170 lb 77.1 kg | −10 lb −4.5 kg | −2 lb −0.9 kg | +7 lb +3.2 kg | +8 lb +3.6 kg |
| 180 lb 81.6 kg | −10 lb −4.5 kg | −3 lb −1.4 kg | +7 lb +3.2 kg | +8 lb +3.7 kg |
| 190 lb 86.2 kg | −10 lb −4.5 kg | −2 lb −0.9 kg | +7 lb +3.2 kg | +8 lb +3.7 kg |
| 200 lb 90.7 kg | −11 lb −5 kg | −2 lb −0.9 kg | +7 lb +3.1 kg | +9 lb +4 kg |
| 210 lb 95.3 kg | −11 lb −5 kg | −3 lb −1.4 kg | +8 lb +3.7 kg | +9 lb +4.1 kg |
| 220 lb 99.8 kg | −12 lb −5.4 kg | −2 lb −0.9 kg | +8 lb +3.6 kg | +9 lb +4.1 kg |
| 230 lb 104.3 kg | −12 lb −5.4 kg | −2 lb −0.9 kg | +8 lb +3.7 kg | +10 lb +4.5 kg |
| 240 lb 108.9 kg | −13 lb −5.9 kg | −3 lb −1.3 kg | +9 lb +4 kg | +10 lb +4.5 kg |
Standing Overhead Press and Swiss Bar Overhead Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the standing overhead press and swiss bar overhead press setup consistent with their individual rules. Use strict, repeatable Standing Overhead Press and Swiss Bar Overhead Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Standing Strict Barbell Overhead Press setup and load convention
Standing strict barbell overhead press only. No knee dip or leg drive; press from shoulders to full elbow lockout. Keep torso upright and feet planted; head may move to clear the bar path. No push press, split press, seated press, or dumbbell/kettlebell variants. If reps > 1 are entered, 1RM is estimated from reps and load.
Use the Swiss Bar Overhead Press setup and load convention
Use the total Swiss bar load pressed overhead. Enter only strict Swiss bar overhead press reps. Count reps that press the Swiss bar from the shoulders to a controlled overhead lockout with the selected neutral or angled handles and no dip, push press, jerk, or shortened finish. Keep setup, range, and finish quality consistent across the entered set. Do not count substituted exercises or assisted reps.
Enter one recent Standing Overhead Press result and one recent Swiss Bar Overhead Press result
Use the correct input for each exercise: Total barbell weight including bar and plates and a whole number from 1 to 12 reps for Standing Overhead Press and Weight used and a whole number from 1 to 12 reps for Swiss Bar Overhead Press.
Related Tools
- Standing Strict Barbell Overhead Press — View the individual Standing Overhead Press standards and next strength-level target.
- Swiss Bar Overhead Press — View the individual Swiss Bar Overhead Press standards and next strength-level target.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Barbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Standing Log Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.