Arnold Press vs Machine Shoulder Press Strength Standards
Compare your arnold press and machine shoulder press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
For Arnold Press, enter weight per dumbbell. For Machine Shoulder Press, enter displayed machine or stack weight. Use a strict, repeatable arnold press set that follows the canonical setup, range, and lockout rules and a strict, repeatable machine shoulder press set that follows the canonical setup, range, and lockout rules. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Arnold Press vs Machine Shoulder Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the arnold press and machine shoulder press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your arnold press and machine shoulder press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Arnold Press / Machine Shoulder Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Arnold Press vs Machine Shoulder Press Standards
How to read the table: The first number is Arnold Press; the second is Machine Shoulder 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 | 38 / 59 lb 17.2 / 26.8 kg | 50 / 81 lb 22.7 / 36.7 kg | 64 / 106 lb 29 / 48.1 kg | 87 / 137 lb 39.5 / 62.1 kg |
| 130 lb 59 kg | 40 / 62 lb 18.1 / 28.1 kg | 53 / 85 lb 24 / 38.6 kg | 68 / 112 lb 30.8 / 50.8 kg | 92 / 144 lb 41.7 / 65.3 kg |
| 140 lb 63.5 kg | 42 / 65 lb 19.1 / 29.5 kg | 55 / 90 lb 24.9 / 40.8 kg | 71 / 117 lb 32.2 / 53.1 kg | 96 / 152 lb 43.5 / 68.9 kg |
| 150 lb 68 kg | 44 / 68 lb 20 / 30.8 kg | 58 / 94 lb 26.3 / 42.6 kg | 74 / 123 lb 33.6 / 55.8 kg | 101 / 159 lb 45.8 / 72.1 kg |
| 160 lb 72.6 kg | 45 / 71 lb 20.4 / 32.2 kg | 61 / 98 lb 27.7 / 44.5 kg | 78 / 128 lb 35.4 / 58.1 kg | 105 / 166 lb 47.6 / 75.3 kg |
| 170 lb 77.1 kg | 47 / 74 lb 21.3 / 33.6 kg | 63 / 102 lb 28.6 / 46.3 kg | 81 / 134 lb 36.7 / 60.8 kg | 110 / 173 lb 49.9 / 78.5 kg |
| 180 lb 81.6 kg | 49 / 77 lb 22.2 / 34.9 kg | 66 / 106 lb 29.9 / 48.1 kg | 84 / 139 lb 38.1 / 63 kg | 114 / 179 lb 51.7 / 81.2 kg |
| 190 lb 86.2 kg | 51 / 80 lb 23.1 / 36.3 kg | 68 / 110 lb 30.8 / 49.9 kg | 87 / 144 lb 39.5 / 65.3 kg | 118 / 186 lb 53.5 / 84.4 kg |
| 200 lb 90.7 kg | 53 / 83 lb 24 / 37.6 kg | 70 / 114 lb 31.8 / 51.7 kg | 90 / 149 lb 40.8 / 67.6 kg | 122 / 192 lb 55.3 / 87.1 kg |
| 210 lb 95.3 kg | 55 / 86 lb 24.9 / 39 kg | 73 / 118 lb 33.1 / 53.5 kg | 93 / 154 lb 42.2 / 69.9 kg | 126 / 199 lb 57.2 / 90.3 kg |
| 220 lb 99.8 kg | 56 / 88 lb 25.4 / 39.9 kg | 75 / 121 lb 34 / 54.9 kg | 96 / 159 lb 43.5 / 72.1 kg | 130 / 205 lb 59 / 93 kg |
| 230 lb 104.3 kg | 58 / 91 lb 26.3 / 41.3 kg | 77 / 125 lb 34.9 / 56.7 kg | 99 / 164 lb 44.9 / 74.4 kg | 134 / 211 lb 60.8 / 95.7 kg |
| 240 lb 108.9 kg | 60 / 93 lb 27.2 / 42.2 kg | 79 / 129 lb 35.8 / 58.5 kg | 102 / 168 lb 46.3 / 76.2 kg | 138 / 217 lb 62.6 / 98.4 kg |
| 250 lb 113.4 kg | 61 / 96 lb 27.7 / 43.5 kg | 82 / 132 lb 37.2 / 59.9 kg | 104 / 173 lb 47.2 / 78.5 kg | 142 / 223 lb 64.4 / 101.2 kg |
| 260 lb 117.9 kg | 63 / 99 lb 28.6 / 44.9 kg | 84 / 136 lb 38.1 / 61.7 kg | 107 / 177 lb 48.5 / 80.3 kg | 145 / 229 lb 65.8 / 103.9 kg |
| 270 lb 122.5 kg | 64 / 101 lb 29 / 45.8 kg | 86 / 139 lb 39 / 63 kg | 110 / 182 lb 49.9 / 82.6 kg | 149 / 235 lb 67.6 / 106.6 kg |
| 280 lb 127 kg | 66 / 104 lb 29.9 / 47.2 kg | 88 / 142 lb 39.9 / 64.4 kg | 113 / 186 lb 51.3 / 84.4 kg | 153 / 241 lb 69.4 / 109.3 kg |
| 290 lb 131.5 kg | 68 / 106 lb 30.8 / 48.1 kg | 90 / 146 lb 40.8 / 66.2 kg | 115 / 191 lb 52.2 / 86.6 kg | 156 / 247 lb 70.8 / 112 kg |
| 300 lb 136.1 kg | 69 / 108 lb 31.3 / 49 kg | 92 / 149 lb 41.7 / 67.6 kg | 118 / 195 lb 53.5 / 88.5 kg | 160 / 252 lb 72.6 / 114.3 kg |
Women’s Arnold Press vs Machine Shoulder Press Standards
How to read the table: The first number is Arnold Press; the second is Machine Shoulder 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 | 16 / 27 lb 7.3 / 12.2 kg | 25 / 41 lb 11.3 / 18.6 kg | 32 / 57 lb 14.5 / 25.9 kg | 46 / 78 lb 20.9 / 35.4 kg |
| 110 lb 49.9 kg | 17 / 29 lb 7.7 / 13.2 kg | 27 / 44 lb 12.2 / 20 kg | 34 / 61 lb 15.4 / 27.7 kg | 49 / 83 lb 22.2 / 37.6 kg |
| 120 lb 54.4 kg | 18 / 31 lb 8.2 / 14.1 kg | 28 / 47 lb 12.7 / 21.3 kg | 36 / 65 lb 16.3 / 29.5 kg | 52 / 88 lb 23.6 / 39.9 kg |
| 130 lb 59 kg | 19 / 33 lb 8.6 / 15 kg | 30 / 49 lb 13.6 / 22.2 kg | 38 / 68 lb 17.2 / 30.8 kg | 55 / 93 lb 24.9 / 42.2 kg |
| 140 lb 63.5 kg | 20 / 34 lb 9.1 / 15.4 kg | 32 / 52 lb 14.5 / 23.6 kg | 40 / 72 lb 18.1 / 32.7 kg | 57 / 97 lb 25.9 / 44 kg |
| 150 lb 68 kg | 21 / 36 lb 9.5 / 16.3 kg | 33 / 54 lb 15 / 24.5 kg | 42 / 75 lb 19.1 / 34 kg | 60 / 102 lb 27.2 / 46.3 kg |
| 160 lb 72.6 kg | 22 / 38 lb 10 / 17.2 kg | 34 / 56 lb 15.4 / 25.4 kg | 44 / 78 lb 20 / 35.4 kg | 63 / 106 lb 28.6 / 48.1 kg |
| 170 lb 77.1 kg | 23 / 39 lb 10.4 / 17.7 kg | 36 / 59 lb 16.3 / 26.8 kg | 46 / 82 lb 20.9 / 37.2 kg | 65 / 111 lb 29.5 / 50.3 kg |
| 180 lb 81.6 kg | 24 / 41 lb 10.9 / 18.6 kg | 37 / 61 lb 16.8 / 27.7 kg | 47 / 85 lb 21.3 / 38.6 kg | 68 / 115 lb 30.8 / 52.2 kg |
| 190 lb 86.2 kg | 25 / 42 lb 11.3 / 19.1 kg | 39 / 63 lb 17.7 / 28.6 kg | 49 / 88 lb 22.2 / 39.9 kg | 70 / 119 lb 31.8 / 54 kg |
| 200 lb 90.7 kg | 25 / 44 lb 11.3 / 20 kg | 40 / 65 lb 18.1 / 29.5 kg | 51 / 91 lb 23.1 / 41.3 kg | 73 / 124 lb 33.1 / 56.2 kg |
| 210 lb 95.3 kg | 26 / 45 lb 11.8 / 20.4 kg | 41 / 68 lb 18.6 / 30.8 kg | 53 / 94 lb 24 / 42.6 kg | 75 / 128 lb 34 / 58.1 kg |
| 220 lb 99.8 kg | 27 / 46 lb 12.2 / 20.9 kg | 43 / 70 lb 19.5 / 31.8 kg | 54 / 97 lb 24.5 / 44 kg | 77 / 132 lb 34.9 / 59.9 kg |
| 230 lb 104.3 kg | 28 / 48 lb 12.7 / 21.8 kg | 44 / 72 lb 20 / 32.7 kg | 56 / 100 lb 25.4 / 45.4 kg | 80 / 136 lb 36.3 / 61.7 kg |
| 240 lb 108.9 kg | 29 / 49 lb 13.2 / 22.2 kg | 45 / 74 lb 20.4 / 33.6 kg | 57 / 103 lb 25.9 / 46.7 kg | 82 / 140 lb 37.2 / 63.5 kg |
How Your Arnold Press vs Machine Shoulder Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the arnold press strength level
The standards use the sex-specific targets from the individual Arnold Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the machine shoulder press strength level
The standards use the sex-specific targets from the individual Machine Shoulder Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 arnold press | Adjust arnold press targets to exact bodyweight with the two-thirds rule. |
| Rate the machine shoulder press | Adjust machine shoulder press targets to exact bodyweight with the two-thirds 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Arnold Press and Machine Shoulder 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 machine shoulder press standard is higher; below zero means the arnold 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.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
22.6 → 41.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine shoulder press standard minus the arnold press standard. A plus sign means the machine shoulder press standard is higher. A minus sign means the arnold press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +21 lb +9.6 kg | +31 lb +14 kg | +42 lb +19.1 kg | +50 lb +22.6 kg |
| 130 lb 59 kg | +22 lb +10 kg | +32 lb +14.6 kg | +44 lb +20 kg | +52 lb +23.6 kg |
| 140 lb 63.5 kg | +23 lb +10.4 kg | +35 lb +15.9 kg | +46 lb +20.9 kg | +56 lb +25.4 kg |
| 150 lb 68 kg | +24 lb +10.8 kg | +36 lb +16.3 kg | +49 lb +22.2 kg | +58 lb +26.3 kg |
| 160 lb 72.6 kg | +26 lb +11.8 kg | +37 lb +16.8 kg | +50 lb +22.7 kg | +61 lb +27.7 kg |
| 170 lb 77.1 kg | +27 lb +12.3 kg | +39 lb +17.7 kg | +53 lb +24.1 kg | +63 lb +28.6 kg |
| 180 lb 81.6 kg | +28 lb +12.7 kg | +40 lb +18.2 kg | +55 lb +24.9 kg | +65 lb +29.5 kg |
| 190 lb 86.2 kg | +29 lb +13.2 kg | +42 lb +19.1 kg | +57 lb +25.8 kg | +68 lb +30.9 kg |
| 200 lb 90.7 kg | +30 lb +13.6 kg | +44 lb +19.9 kg | +59 lb +26.8 kg | +70 lb +31.8 kg |
| 210 lb 95.3 kg | +31 lb +14.1 kg | +45 lb +20.4 kg | +61 lb +27.7 kg | +73 lb +33.1 kg |
| 220 lb 99.8 kg | +32 lb +14.5 kg | +46 lb +20.9 kg | +63 lb +28.6 kg | +75 lb +34 kg |
| 230 lb 104.3 kg | +33 lb +15 kg | +48 lb +21.8 kg | +65 lb +29.5 kg | +77 lb +34.9 kg |
| 240 lb 108.9 kg | +33 lb +15 kg | +50 lb +22.7 kg | +66 lb +29.9 kg | +79 lb +35.8 kg |
| 250 lb 113.4 kg | +35 lb +15.8 kg | +50 lb +22.7 kg | +69 lb +31.3 kg | +81 lb +36.8 kg |
| 260 lb 117.9 kg | +36 lb +16.3 kg | +52 lb +23.6 kg | +70 lb +31.8 kg | +84 lb +38.1 kg |
| 270 lb 122.5 kg | +37 lb +16.8 kg | +53 lb +24 kg | +72 lb +32.7 kg | +86 lb +39 kg |
| 280 lb 127 kg | +38 lb +17.3 kg | +54 lb +24.5 kg | +73 lb +33.1 kg | +88 lb +39.9 kg |
| 290 lb 131.5 kg | +38 lb +17.3 kg | +56 lb +25.4 kg | +76 lb +34.4 kg | +91 lb +41.2 kg |
| 300 lb 136.1 kg | +39 lb +17.7 kg | +57 lb +25.9 kg | +77 lb +35 kg | +92 lb +41.7 kg |
How Women’s Arnold Press and Machine Shoulder Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
14.5 → 26.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine shoulder press standard minus the arnold press standard. A plus sign means the machine shoulder press standard is higher. A minus sign means the arnold press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +11 lb +4.9 kg | +16 lb +7.3 kg | +25 lb +11.4 kg | +32 lb +14.5 kg |
| 110 lb 49.9 kg | +12 lb +5.5 kg | +17 lb +7.8 kg | +27 lb +12.3 kg | +34 lb +15.4 kg |
| 120 lb 54.4 kg | +13 lb +5.9 kg | +19 lb +8.6 kg | +29 lb +13.2 kg | +36 lb +16.3 kg |
| 130 lb 59 kg | +14 lb +6.4 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +38 lb +17.3 kg |
| 140 lb 63.5 kg | +14 lb +6.3 kg | +20 lb +9.1 kg | +32 lb +14.6 kg | +40 lb +18.1 kg |
| 150 lb 68 kg | +15 lb +6.8 kg | +21 lb +9.5 kg | +33 lb +14.9 kg | +42 lb +19.1 kg |
| 160 lb 72.6 kg | +16 lb +7.2 kg | +22 lb +10 kg | +34 lb +15.4 kg | +43 lb +19.5 kg |
| 170 lb 77.1 kg | +16 lb +7.3 kg | +23 lb +10.5 kg | +36 lb +16.3 kg | +46 lb +20.8 kg |
| 180 lb 81.6 kg | +17 lb +7.7 kg | +24 lb +10.9 kg | +38 lb +17.3 kg | +47 lb +21.4 kg |
| 190 lb 86.2 kg | +17 lb +7.8 kg | +24 lb +10.9 kg | +39 lb +17.7 kg | +49 lb +22.2 kg |
| 200 lb 90.7 kg | +19 lb +8.7 kg | +25 lb +11.4 kg | +40 lb +18.2 kg | +51 lb +23.1 kg |
| 210 lb 95.3 kg | +19 lb +8.6 kg | +27 lb +12.2 kg | +41 lb +18.6 kg | +53 lb +24.1 kg |
| 220 lb 99.8 kg | +19 lb +8.7 kg | +27 lb +12.3 kg | +43 lb +19.5 kg | +55 lb +25 kg |
| 230 lb 104.3 kg | +20 lb +9.1 kg | +28 lb +12.7 kg | +44 lb +20 kg | +56 lb +25.4 kg |
| 240 lb 108.9 kg | +20 lb +9 kg | +29 lb +13.2 kg | +46 lb +20.8 kg | +58 lb +26.3 kg |
Arnold Press and Machine Shoulder Press Exercises Used by This Calculator
This calculator uses a strict arnold press and a strict machine shoulder press. Use strict Arnold Press and Machine Shoulder Press sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
Use a strict, repeatable Arnold Press
Strict seated bilateral Arnold Press Enter the weight of one dumbbell, not the combined pair Matched dumbbells move together through every counted rep Start in front of the shoulders or upper chest with palms facing the lifter or mostly inward Press and rotate through a visible Arnold Press path Reach controlled overhead lockout with both elbows extended Enter weight per dumbbell. Keep the same equipment and setup when retesting.
Use a strict, repeatable Machine Shoulder Press
Strict bilateral seated machine shoulder press Enter the total selected or loaded machine resistance for both arms together Do not enter per-side load, per-handle load, bodyweight plus load, barbell load, dumbbell load, or a free-weight equivalent Seat and back-pad position must keep the lift as an overhead shoulder press, not a high-incline chest press Handles start from the same controlled shoulder-level, upper-chest, or machine-defined bottom range each rep Press to the machine-intended overhead finish with controlled elbow extension and stable shoulders Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one recent Arnold Press set and one recent Machine Shoulder Press set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Arnold Press — View the individual Arnold Press standards and next strength-level target.
- Machine Shoulder Press — View the individual Machine Shoulder Press standards and next strength-level target.
- Seated Dumbbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Standing Dumbbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.