Machine Shoulder Press vs Machine Chest Press Strength Standards
Compare your machine shoulder press and machine chest press against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter displayed bilateral machine resistance for each press. Testing: a bilateral seated machine shoulder press from the same controlled bottom range to the machine-intended overhead finish with stable hips, back, and torso; a selectorized horizontal chest press with the handles aligned near mid-chest, controlled chest-depth movement, and full elbow extension. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Machine Shoulder Press vs Machine Chest Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the machine shoulder press and machine chest 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 machine shoulder press and machine chest 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 Machine Shoulder Press / Machine Chest 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 Machine Shoulder Press vs Machine Chest Press Standards
How to read the table: The first number is Machine Shoulder Press; the second is Machine Chest 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 | 59 / 109 lb 26.8 / 49.4 kg | 81 / 151 lb 36.7 / 68.5 kg | 106 / 200 lb 48.1 / 90.7 kg | 137 / 259 lb 62.1 / 117.5 kg |
| 130 lb 59 kg | 62 / 115 lb 28.1 / 52.2 kg | 85 / 159 lb 38.6 / 72.1 kg | 112 / 211 lb 50.8 / 95.7 kg | 144 / 273 lb 65.3 / 123.8 kg |
| 140 lb 63.5 kg | 65 / 121 lb 29.5 / 54.9 kg | 90 / 167 lb 40.8 / 75.7 kg | 117 / 222 lb 53.1 / 100.7 kg | 152 / 287 lb 68.9 / 130.2 kg |
| 150 lb 68 kg | 68 / 126 lb 30.8 / 57.2 kg | 94 / 175 lb 42.6 / 79.4 kg | 123 / 232 lb 55.8 / 105.2 kg | 159 / 301 lb 72.1 / 136.5 kg |
| 160 lb 72.6 kg | 71 / 132 lb 32.2 / 59.9 kg | 98 / 183 lb 44.5 / 83 kg | 128 / 243 lb 58.1 / 110.2 kg | 166 / 314 lb 75.3 / 142.4 kg |
| 170 lb 77.1 kg | 74 / 137 lb 33.6 / 62.1 kg | 102 / 190 lb 46.3 / 86.2 kg | 134 / 253 lb 60.8 / 114.8 kg | 173 / 327 lb 78.5 / 148.3 kg |
| 180 lb 81.6 kg | 77 / 143 lb 34.9 / 64.9 kg | 106 / 198 lb 48.1 / 89.8 kg | 139 / 262 lb 63 / 118.8 kg | 179 / 340 lb 81.2 / 154.2 kg |
| 190 lb 86.2 kg | 80 / 148 lb 36.3 / 67.1 kg | 110 / 205 lb 49.9 / 93 kg | 144 / 272 lb 65.3 / 123.4 kg | 186 / 352 lb 84.4 / 159.7 kg |
| 200 lb 90.7 kg | 83 / 153 lb 37.6 / 69.4 kg | 114 / 212 lb 51.7 / 96.2 kg | 149 / 281 lb 67.6 / 127.5 kg | 192 / 364 lb 87.1 / 165.1 kg |
| 210 lb 95.3 kg | 86 / 158 lb 39 / 71.7 kg | 118 / 219 lb 53.5 / 99.3 kg | 154 / 291 lb 69.9 / 132 kg | 199 / 376 lb 90.3 / 170.6 kg |
| 220 lb 99.8 kg | 88 / 163 lb 39.9 / 73.9 kg | 121 / 226 lb 54.9 / 102.5 kg | 159 / 300 lb 72.1 / 136.1 kg | 205 / 388 lb 93 / 176 kg |
| 230 lb 104.3 kg | 91 / 168 lb 41.3 / 76.2 kg | 125 / 233 lb 56.7 / 105.7 kg | 164 / 309 lb 74.4 / 140.2 kg | 211 / 400 lb 95.7 / 181.4 kg |
| 240 lb 108.9 kg | 93 / 173 lb 42.2 / 78.5 kg | 129 / 240 lb 58.5 / 108.9 kg | 168 / 318 lb 76.2 / 144.2 kg | 217 / 411 lb 98.4 / 186.4 kg |
| 250 lb 113.4 kg | 96 / 178 lb 43.5 / 80.7 kg | 132 / 246 lb 59.9 / 111.6 kg | 173 / 327 lb 78.5 / 148.3 kg | 223 / 423 lb 101.2 / 191.9 kg |
| 260 lb 117.9 kg | 99 / 182 lb 44.9 / 82.6 kg | 136 / 253 lb 61.7 / 114.8 kg | 177 / 335 lb 80.3 / 152 kg | 229 / 434 lb 103.9 / 196.9 kg |
| 270 lb 122.5 kg | 101 / 187 lb 45.8 / 84.8 kg | 139 / 259 lb 63 / 117.5 kg | 182 / 344 lb 82.6 / 156 kg | 235 / 445 lb 106.6 / 201.8 kg |
| 280 lb 127 kg | 104 / 192 lb 47.2 / 87.1 kg | 142 / 265 lb 64.4 / 120.2 kg | 186 / 352 lb 84.4 / 159.7 kg | 241 / 456 lb 109.3 / 206.8 kg |
| 290 lb 131.5 kg | 106 / 196 lb 48.1 / 88.9 kg | 146 / 272 lb 66.2 / 123.4 kg | 191 / 361 lb 86.6 / 163.7 kg | 247 / 467 lb 112 / 211.8 kg |
| 300 lb 136.1 kg | 108 / 201 lb 49 / 91.2 kg | 149 / 278 lb 67.6 / 126.1 kg | 195 / 369 lb 88.5 / 167.4 kg | 252 / 477 lb 114.3 / 216.4 kg |
Women’s Machine Shoulder Press vs Machine Chest Press Standards
How to read the table: The first number is Machine Shoulder Press; the second is Machine Chest 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 | 27 / 60 lb 12.2 / 27.2 kg | 41 / 82 lb 18.6 / 37.2 kg | 57 / 112 lb 25.9 / 50.8 kg | 78 / 147 lb 35.4 / 66.7 kg |
| 110 lb 49.9 kg | 29 / 63 lb 13.2 / 28.6 kg | 44 / 88 lb 20 / 39.9 kg | 61 / 120 lb 27.7 / 54.4 kg | 83 / 156 lb 37.6 / 70.8 kg |
| 120 lb 54.4 kg | 31 / 67 lb 14.1 / 30.4 kg | 47 / 93 lb 21.3 / 42.2 kg | 65 / 127 lb 29.5 / 57.6 kg | 88 / 165 lb 39.9 / 74.8 kg |
| 130 lb 59 kg | 33 / 71 lb 15 / 32.2 kg | 49 / 98 lb 22.2 / 44.5 kg | 68 / 134 lb 30.8 / 60.8 kg | 93 / 175 lb 42.2 / 79.4 kg |
| 140 lb 63.5 kg | 34 / 74 lb 15.4 / 33.6 kg | 52 / 103 lb 23.6 / 46.7 kg | 72 / 140 lb 32.7 / 63.5 kg | 97 / 183 lb 44 / 83 kg |
| 150 lb 68 kg | 36 / 78 lb 16.3 / 35.4 kg | 54 / 108 lb 24.5 / 49 kg | 75 / 147 lb 34 / 66.7 kg | 102 / 192 lb 46.3 / 87.1 kg |
| 160 lb 72.6 kg | 38 / 81 lb 17.2 / 36.7 kg | 56 / 113 lb 25.4 / 51.3 kg | 78 / 153 lb 35.4 / 69.4 kg | 106 / 200 lb 48.1 / 90.7 kg |
| 170 lb 77.1 kg | 39 / 85 lb 17.7 / 38.6 kg | 59 / 117 lb 26.8 / 53.1 kg | 82 / 160 lb 37.2 / 72.6 kg | 111 / 209 lb 50.3 / 94.8 kg |
| 180 lb 81.6 kg | 41 / 88 lb 18.6 / 39.9 kg | 61 / 122 lb 27.7 / 55.3 kg | 85 / 166 lb 38.6 / 75.3 kg | 115 / 217 lb 52.2 / 98.4 kg |
| 190 lb 86.2 kg | 42 / 91 lb 19.1 / 41.3 kg | 63 / 126 lb 28.6 / 57.2 kg | 88 / 172 lb 39.9 / 78 kg | 119 / 225 lb 54 / 102.1 kg |
| 200 lb 90.7 kg | 44 / 94 lb 20 / 42.6 kg | 65 / 131 lb 29.5 / 59.4 kg | 91 / 178 lb 41.3 / 80.7 kg | 124 / 233 lb 56.2 / 105.7 kg |
| 210 lb 95.3 kg | 45 / 98 lb 20.4 / 44.5 kg | 68 / 135 lb 30.8 / 61.2 kg | 94 / 184 lb 42.6 / 83.5 kg | 128 / 240 lb 58.1 / 108.9 kg |
| 220 lb 99.8 kg | 46 / 101 lb 20.9 / 45.8 kg | 70 / 139 lb 31.8 / 63 kg | 97 / 190 lb 44 / 86.2 kg | 132 / 248 lb 59.9 / 112.5 kg |
| 230 lb 104.3 kg | 48 / 104 lb 21.8 / 47.2 kg | 72 / 144 lb 32.7 / 65.3 kg | 100 / 195 lb 45.4 / 88.5 kg | 136 / 255 lb 61.7 / 115.7 kg |
| 240 lb 108.9 kg | 49 / 107 lb 22.2 / 48.5 kg | 74 / 148 lb 33.6 / 67.1 kg | 103 / 201 lb 46.7 / 91.2 kg | 140 / 263 lb 63.5 / 119.3 kg |
How Your Machine Shoulder Press vs Machine Chest 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 machine shoulder press strength level
The machine shoulder press standards use the sex-specific standards 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 press more displayed resistance without requiring strength to increase pound for pound.
3. Find the machine chest press strength level
The machine chest press standards use the sex-specific standards from the individual Chest Press Machine 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 press more displayed resistance 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 machine shoulder press | Adjust machine shoulder press targets to exact bodyweight with the two-thirds rule. |
| Rate the machine chest press | Adjust machine chest 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 Machine Shoulder Press and Machine Chest 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 chest press standard is higher; below zero means the machine shoulder 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.
55.4 → 102.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine chest press standard minus the machine shoulder press standard. A plus sign means the machine chest press standard is higher. A minus sign means the machine shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +50 lb +22.6 kg | +70 lb +31.8 kg | +94 lb +42.6 kg | +122 lb +55.4 kg |
| 130 lb 59 kg | +53 lb +24.1 kg | +74 lb +33.5 kg | +99 lb +44.9 kg | +129 lb +58.5 kg |
| 140 lb 63.5 kg | +56 lb +25.4 kg | +77 lb +34.9 kg | +105 lb +47.6 kg | +135 lb +61.3 kg |
| 150 lb 68 kg | +58 lb +26.4 kg | +81 lb +36.8 kg | +109 lb +49.4 kg | +142 lb +64.4 kg |
| 160 lb 72.6 kg | +61 lb +27.7 kg | +85 lb +38.5 kg | +115 lb +52.1 kg | +148 lb +67.1 kg |
| 170 lb 77.1 kg | +63 lb +28.5 kg | +88 lb +39.9 kg | +119 lb +54 kg | +154 lb +69.8 kg |
| 180 lb 81.6 kg | +66 lb +30 kg | +92 lb +41.7 kg | +123 lb +55.8 kg | +161 lb +73 kg |
| 190 lb 86.2 kg | +68 lb +30.8 kg | +95 lb +43.1 kg | +128 lb +58.1 kg | +166 lb +75.3 kg |
| 200 lb 90.7 kg | +70 lb +31.8 kg | +98 lb +44.5 kg | +132 lb +59.9 kg | +172 lb +78 kg |
| 210 lb 95.3 kg | +72 lb +32.7 kg | +101 lb +45.8 kg | +137 lb +62.1 kg | +177 lb +80.3 kg |
| 220 lb 99.8 kg | +75 lb +34 kg | +105 lb +47.6 kg | +141 lb +64 kg | +183 lb +83 kg |
| 230 lb 104.3 kg | +77 lb +34.9 kg | +108 lb +49 kg | +145 lb +65.8 kg | +189 lb +85.7 kg |
| 240 lb 108.9 kg | +80 lb +36.3 kg | +111 lb +50.4 kg | +150 lb +68 kg | +194 lb +88 kg |
| 250 lb 113.4 kg | +82 lb +37.2 kg | +114 lb +51.7 kg | +154 lb +69.8 kg | +200 lb +90.7 kg |
| 260 lb 117.9 kg | +83 lb +37.7 kg | +117 lb +53.1 kg | +158 lb +71.7 kg | +205 lb +93 kg |
| 270 lb 122.5 kg | +86 lb +39 kg | +120 lb +54.5 kg | +162 lb +73.4 kg | +210 lb +95.2 kg |
| 280 lb 127 kg | +88 lb +39.9 kg | +123 lb +55.8 kg | +166 lb +75.3 kg | +215 lb +97.5 kg |
| 290 lb 131.5 kg | +90 lb +40.8 kg | +126 lb +57.2 kg | +170 lb +77.1 kg | +220 lb +99.8 kg |
| 300 lb 136.1 kg | +93 lb +42.2 kg | +129 lb +58.5 kg | +174 lb +78.9 kg | +225 lb +102.1 kg |
How Women’s Machine Shoulder Press and Machine Chest 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.
31.3 → 55.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine chest press standard minus the machine shoulder press standard. A plus sign means the machine chest press standard is higher. A minus sign means the machine shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +33 lb +15 kg | +41 lb +18.6 kg | +55 lb +24.9 kg | +69 lb +31.3 kg |
| 110 lb 49.9 kg | +34 lb +15.4 kg | +44 lb +19.9 kg | +59 lb +26.7 kg | +73 lb +33.2 kg |
| 120 lb 54.4 kg | +36 lb +16.3 kg | +46 lb +20.9 kg | +62 lb +28.1 kg | +77 lb +34.9 kg |
| 130 lb 59 kg | +38 lb +17.2 kg | +49 lb +22.3 kg | +66 lb +30 kg | +82 lb +37.2 kg |
| 140 lb 63.5 kg | +40 lb +18.2 kg | +51 lb +23.1 kg | +68 lb +30.8 kg | +86 lb +39 kg |
| 150 lb 68 kg | +42 lb +19.1 kg | +54 lb +24.5 kg | +72 lb +32.7 kg | +90 lb +40.8 kg |
| 160 lb 72.6 kg | +43 lb +19.5 kg | +57 lb +25.9 kg | +75 lb +34 kg | +94 lb +42.6 kg |
| 170 lb 77.1 kg | +46 lb +20.9 kg | +58 lb +26.3 kg | +78 lb +35.4 kg | +98 lb +44.5 kg |
| 180 lb 81.6 kg | +47 lb +21.3 kg | +61 lb +27.6 kg | +81 lb +36.7 kg | +102 lb +46.2 kg |
| 190 lb 86.2 kg | +49 lb +22.2 kg | +63 lb +28.6 kg | +84 lb +38.1 kg | +106 lb +48.1 kg |
| 200 lb 90.7 kg | +50 lb +22.6 kg | +66 lb +29.9 kg | +87 lb +39.4 kg | +109 lb +49.5 kg |
| 210 lb 95.3 kg | +53 lb +24.1 kg | +67 lb +30.4 kg | +90 lb +40.9 kg | +112 lb +50.8 kg |
| 220 lb 99.8 kg | +55 lb +24.9 kg | +69 lb +31.2 kg | +93 lb +42.2 kg | +116 lb +52.6 kg |
| 230 lb 104.3 kg | +56 lb +25.4 kg | +72 lb +32.6 kg | +95 lb +43.1 kg | +119 lb +54 kg |
| 240 lb 108.9 kg | +58 lb +26.3 kg | +74 lb +33.5 kg | +98 lb +44.5 kg | +123 lb +55.8 kg |
Machine Shoulder Press and Machine Chest Press Exercises Used by This Calculator
This calculator uses a bilateral machine shoulder press and a selectorized chest press machine set. Use consistent machines and settings. Do not enter per-side load, plate-loaded or iso-lateral machines, incline substitutions, Smith presses, torso-driven reps, partial reps, bounced reps, assisted reps, or results from changed seat or handle settings.
Use a strict seated machine shoulder press
Enter total selected or loaded resistance for both arms together. Keep the hips, back, and torso stable, press both handles from the same controlled bottom range to the intended overhead finish, and lower under control. Do not enter per-side load, a high-incline chest press, unilateral rest-pause set, free-weight press, partial rep, bounce, or assisted rep.
Use a selectorized horizontal chest press
Set the seat so the handles align near mid-chest. Keep the torso and head against the pad and feet planted, lower both handles under control to chest-depth equivalent, and press to full elbow extension. Do not enter a plate-loaded, iso-lateral, Smith-machine, incline, decline, or partial press.
Enter one recent machine shoulder press set and one recent machine chest press set
Enter displayed bilateral machine resistance and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean difficult sets on consistent machines with stable pad contact, full range, and symmetrical lockout.
Related Tools
- Machine Shoulder Press — View the individual Machine Shoulder Press standards and next strength-level target.
- Chest Press Machine — View the individual Machine Chest Press standards and next strength-level target.
- Dumbbell Lateral Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.