Machine Shoulder Press vs Standing Overhead Press Strength Standards
Compare your machine shoulder press and standing overhead 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 Machine Shoulder Press, enter total displayed or loaded machine resistance for both arms. For Standing Overhead Press, enter total barbell weight including the bar and plates. Use a strict, repeatable machine shoulder press set that follows the canonical setup, range, and lockout rules and a strict standing barbell overhead press with no knee dip or leg drive. 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.
Machine Shoulder Press vs Standing Overhead Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the machine shoulder press and standing overhead 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 standing overhead 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 / Standing Overhead 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 Standing Overhead Press Standards
How to read the table: The first number is Machine Shoulder Press; the second is Standing 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 | 59 / 76 lb 26.8 / 34.5 kg | 81 / 90 lb 36.7 / 40.8 kg | 106 / 105 lb 48.1 / 47.6 kg | 137 / 132 lb 62.1 / 59.9 kg |
| 130 lb 59 kg | 62 / 80 lb 28.1 / 36.3 kg | 85 / 95 lb 38.6 / 43.1 kg | 112 / 111 lb 50.8 / 50.3 kg | 144 / 139 lb 65.3 / 63 kg |
| 140 lb 63.5 kg | 65 / 84 lb 29.5 / 38.1 kg | 90 / 100 lb 40.8 / 45.4 kg | 117 / 117 lb 53.1 / 53.1 kg | 152 / 146 lb 68.9 / 66.2 kg |
| 150 lb 68 kg | 68 / 88 lb 30.8 / 39.9 kg | 94 / 104 lb 42.6 / 47.2 kg | 123 / 122 lb 55.8 / 55.3 kg | 159 / 153 lb 72.1 / 69.4 kg |
| 160 lb 72.6 kg | 71 / 92 lb 32.2 / 41.7 kg | 98 / 109 lb 44.5 / 49.4 kg | 128 / 128 lb 58.1 / 58.1 kg | 166 / 160 lb 75.3 / 72.6 kg |
| 170 lb 77.1 kg | 74 / 96 lb 33.6 / 43.5 kg | 102 / 113 lb 46.3 / 51.3 kg | 134 / 133 lb 60.8 / 60.3 kg | 173 / 166 lb 78.5 / 75.3 kg |
| 180 lb 81.6 kg | 77 / 99 lb 34.9 / 44.9 kg | 106 / 118 lb 48.1 / 53.5 kg | 139 / 138 lb 63 / 62.6 kg | 179 / 173 lb 81.2 / 78.5 kg |
| 190 lb 86.2 kg | 80 / 103 lb 36.3 / 46.7 kg | 110 / 122 lb 49.9 / 55.3 kg | 144 / 143 lb 65.3 / 64.9 kg | 186 / 179 lb 84.4 / 81.2 kg |
| 200 lb 90.7 kg | 83 / 107 lb 37.6 / 48.5 kg | 114 / 126 lb 51.7 / 57.2 kg | 149 / 148 lb 67.6 / 67.1 kg | 192 / 185 lb 87.1 / 83.9 kg |
| 210 lb 95.3 kg | 86 / 110 lb 39 / 49.9 kg | 118 / 130 lb 53.5 / 59 kg | 154 / 153 lb 69.9 / 69.4 kg | 199 / 191 lb 90.3 / 86.6 kg |
| 220 lb 99.8 kg | 88 / 114 lb 39.9 / 51.7 kg | 121 / 135 lb 54.9 / 61.2 kg | 159 / 158 lb 72.1 / 71.7 kg | 205 / 197 lb 93 / 89.4 kg |
| 230 lb 104.3 kg | 91 / 117 lb 41.3 / 53.1 kg | 125 / 139 lb 56.7 / 63 kg | 164 / 162 lb 74.4 / 73.5 kg | 211 / 203 lb 95.7 / 92.1 kg |
| 240 lb 108.9 kg | 93 / 120 lb 42.2 / 54.4 kg | 129 / 143 lb 58.5 / 64.9 kg | 168 / 167 lb 76.2 / 75.7 kg | 217 / 209 lb 98.4 / 94.8 kg |
| 250 lb 113.4 kg | 96 / 124 lb 43.5 / 56.2 kg | 132 / 146 lb 59.9 / 66.2 kg | 173 / 172 lb 78.5 / 78 kg | 223 / 215 lb 101.2 / 97.5 kg |
| 260 lb 117.9 kg | 99 / 127 lb 44.9 / 57.6 kg | 136 / 150 lb 61.7 / 68 kg | 177 / 176 lb 80.3 / 79.8 kg | 229 / 221 lb 103.9 / 100.2 kg |
| 270 lb 122.5 kg | 101 / 130 lb 45.8 / 59 kg | 139 / 154 lb 63 / 69.9 kg | 182 / 181 lb 82.6 / 82.1 kg | 235 / 226 lb 106.6 / 102.5 kg |
| 280 lb 127 kg | 104 / 133 lb 47.2 / 60.3 kg | 142 / 158 lb 64.4 / 71.7 kg | 186 / 185 lb 84.4 / 83.9 kg | 241 / 232 lb 109.3 / 105.2 kg |
| 290 lb 131.5 kg | 106 / 137 lb 48.1 / 62.1 kg | 146 / 162 lb 66.2 / 73.5 kg | 191 / 190 lb 86.6 / 86.2 kg | 247 / 237 lb 112 / 107.5 kg |
| 300 lb 136.1 kg | 108 / 140 lb 49 / 63.5 kg | 149 / 165 lb 67.6 / 74.8 kg | 195 / 194 lb 88.5 / 88 kg | 252 / 243 lb 114.3 / 110.2 kg |
Women’s Machine Shoulder Press vs Standing Overhead Press Standards
How to read the table: The first number is Machine Shoulder Press; the second is Standing 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 | 27 / 37 lb 12.2 / 16.8 kg | 41 / 45 lb 18.6 / 20.4 kg | 57 / 55 lb 25.9 / 24.9 kg | 78 / 72 lb 35.4 / 32.7 kg |
| 110 lb 49.9 kg | 29 / 39 lb 13.2 / 17.7 kg | 44 / 48 lb 20 / 21.8 kg | 61 / 59 lb 27.7 / 26.8 kg | 83 / 77 lb 37.6 / 34.9 kg |
| 120 lb 54.4 kg | 31 / 41 lb 14.1 / 18.6 kg | 47 / 51 lb 21.3 / 23.1 kg | 65 / 62 lb 29.5 / 28.1 kg | 88 / 82 lb 39.9 / 37.2 kg |
| 130 lb 59 kg | 33 / 44 lb 15 / 20 kg | 49 / 54 lb 22.2 / 24.5 kg | 68 / 65 lb 30.8 / 29.5 kg | 93 / 86 lb 42.2 / 39 kg |
| 140 lb 63.5 kg | 34 / 46 lb 15.4 / 20.9 kg | 52 / 56 lb 23.6 / 25.4 kg | 72 / 69 lb 32.7 / 31.3 kg | 97 / 91 lb 44 / 41.3 kg |
| 150 lb 68 kg | 36 / 48 lb 16.3 / 21.8 kg | 54 / 59 lb 24.5 / 26.8 kg | 75 / 72 lb 34 / 32.7 kg | 102 / 95 lb 46.3 / 43.1 kg |
| 160 lb 72.6 kg | 38 / 50 lb 17.2 / 22.7 kg | 56 / 62 lb 25.4 / 28.1 kg | 78 / 75 lb 35.4 / 34 kg | 106 / 99 lb 48.1 / 44.9 kg |
| 170 lb 77.1 kg | 39 / 52 lb 17.7 / 23.6 kg | 59 / 64 lb 26.8 / 29 kg | 82 / 78 lb 37.2 / 35.4 kg | 111 / 103 lb 50.3 / 46.7 kg |
| 180 lb 81.6 kg | 41 / 54 lb 18.6 / 24.5 kg | 61 / 67 lb 27.7 / 30.4 kg | 85 / 81 lb 38.6 / 36.7 kg | 115 / 107 lb 52.2 / 48.5 kg |
| 190 lb 86.2 kg | 42 / 56 lb 19.1 / 25.4 kg | 63 / 69 lb 28.6 / 31.3 kg | 88 / 84 lb 39.9 / 38.1 kg | 119 / 111 lb 54 / 50.3 kg |
| 200 lb 90.7 kg | 44 / 58 lb 20 / 26.3 kg | 65 / 71 lb 29.5 / 32.2 kg | 91 / 87 lb 41.3 / 39.5 kg | 124 / 115 lb 56.2 / 52.2 kg |
| 210 lb 95.3 kg | 45 / 60 lb 20.4 / 27.2 kg | 68 / 74 lb 30.8 / 33.6 kg | 94 / 90 lb 42.6 / 40.8 kg | 128 / 119 lb 58.1 / 54 kg |
| 220 lb 99.8 kg | 46 / 62 lb 20.9 / 28.1 kg | 70 / 76 lb 31.8 / 34.5 kg | 97 / 93 lb 44 / 42.2 kg | 132 / 123 lb 59.9 / 55.8 kg |
| 230 lb 104.3 kg | 48 / 64 lb 21.8 / 29 kg | 72 / 78 lb 32.7 / 35.4 kg | 100 / 96 lb 45.4 / 43.5 kg | 136 / 126 lb 61.7 / 57.2 kg |
| 240 lb 108.9 kg | 49 / 66 lb 22.2 / 29.9 kg | 74 / 81 lb 33.6 / 36.7 kg | 103 / 98 lb 46.7 / 44.5 kg | 140 / 130 lb 63.5 / 59 kg |
How Your Machine Shoulder Press vs Standing Overhead 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 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.
3. Find the standing overhead press strength level
The standards use the sex-specific strength levels from the individual Standing Strict Barbell Overhead 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 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 standing overhead press | Adjust strict standing barbell overhead 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 Standing 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 standing overhead 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 and Intermediate at every displayed bodyweight.
2.2 → 4.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the standing overhead press standard minus the machine shoulder press standard. A plus sign means the standing overhead 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 | +17 lb +7.7 kg | +9 lb +4.1 kg | −1 lb −0.5 kg | −5 lb −2.2 kg |
| 130 lb 59 kg | +18 lb +8.2 kg | +10 lb +4.5 kg | −1 lb −0.5 kg | −5 lb −2.3 kg |
| 140 lb 63.5 kg | +19 lb +8.6 kg | +10 lb +4.6 kg | 0 lb 0 kg | −6 lb −2.7 kg |
| 150 lb 68 kg | +20 lb +9.1 kg | +10 lb +4.6 kg | −1 lb −0.5 kg | −6 lb −2.7 kg |
| 160 lb 72.6 kg | +21 lb +9.5 kg | +11 lb +4.9 kg | 0 lb 0 kg | −6 lb −2.7 kg |
| 170 lb 77.1 kg | +22 lb +9.9 kg | +11 lb +5 kg | −1 lb −0.5 kg | −7 lb −3.2 kg |
| 180 lb 81.6 kg | +22 lb +10 kg | +12 lb +5.4 kg | −1 lb −0.4 kg | −6 lb −2.7 kg |
| 190 lb 86.2 kg | +23 lb +10.4 kg | +12 lb +5.4 kg | −1 lb −0.4 kg | −7 lb −3.2 kg |
| 200 lb 90.7 kg | +24 lb +10.9 kg | +12 lb +5.5 kg | −1 lb −0.5 kg | −7 lb −3.2 kg |
| 210 lb 95.3 kg | +24 lb +10.9 kg | +12 lb +5.5 kg | −1 lb −0.5 kg | −8 lb −3.7 kg |
| 220 lb 99.8 kg | +26 lb +11.8 kg | +14 lb +6.3 kg | −1 lb −0.4 kg | −8 lb −3.6 kg |
| 230 lb 104.3 kg | +26 lb +11.8 kg | +14 lb +6.3 kg | −2 lb −0.9 kg | −8 lb −3.6 kg |
| 240 lb 108.9 kg | +27 lb +12.2 kg | +14 lb +6.4 kg | −1 lb −0.5 kg | −8 lb −3.6 kg |
| 250 lb 113.4 kg | +28 lb +12.7 kg | +14 lb +6.3 kg | −1 lb −0.5 kg | −8 lb −3.7 kg |
| 260 lb 117.9 kg | +28 lb +12.7 kg | +14 lb +6.3 kg | −1 lb −0.5 kg | −8 lb −3.7 kg |
| 270 lb 122.5 kg | +29 lb +13.2 kg | +15 lb +6.9 kg | −1 lb −0.5 kg | −9 lb −4.1 kg |
| 280 lb 127 kg | +29 lb +13.1 kg | +16 lb +7.3 kg | −1 lb −0.5 kg | −9 lb −4.1 kg |
| 290 lb 131.5 kg | +31 lb +14 kg | +16 lb +7.3 kg | −1 lb −0.4 kg | −10 lb −4.5 kg |
| 300 lb 136.1 kg | +32 lb +14.5 kg | +16 lb +7.2 kg | −1 lb −0.5 kg | −9 lb −4.1 kg |
How Women’s Machine Shoulder Press and Standing Overhead Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice and Intermediate at every displayed bodyweight.
2.7 → 4.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the standing overhead press standard minus the machine shoulder press standard. A plus sign means the standing overhead 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 | +10 lb +4.6 kg | +4 lb +1.8 kg | −2 lb −1 kg | −6 lb −2.7 kg |
| 110 lb 49.9 kg | +10 lb +4.5 kg | +4 lb +1.8 kg | −2 lb −0.9 kg | −6 lb −2.7 kg |
| 120 lb 54.4 kg | +10 lb +4.5 kg | +4 lb +1.8 kg | −3 lb −1.4 kg | −6 lb −2.7 kg |
| 130 lb 59 kg | +11 lb +5 kg | +5 lb +2.3 kg | −3 lb −1.3 kg | −7 lb −3.2 kg |
| 140 lb 63.5 kg | +12 lb +5.5 kg | +4 lb +1.8 kg | −3 lb −1.4 kg | −6 lb −2.7 kg |
| 150 lb 68 kg | +12 lb +5.5 kg | +5 lb +2.3 kg | −3 lb −1.3 kg | −7 lb −3.2 kg |
| 160 lb 72.6 kg | +12 lb +5.5 kg | +6 lb +2.7 kg | −3 lb −1.4 kg | −7 lb −3.2 kg |
| 170 lb 77.1 kg | +13 lb +5.9 kg | +5 lb +2.2 kg | −4 lb −1.8 kg | −8 lb −3.6 kg |
| 180 lb 81.6 kg | +13 lb +5.9 kg | +6 lb +2.7 kg | −4 lb −1.9 kg | −8 lb −3.7 kg |
| 190 lb 86.2 kg | +14 lb +6.3 kg | +6 lb +2.7 kg | −4 lb −1.8 kg | −8 lb −3.7 kg |
| 200 lb 90.7 kg | +14 lb +6.3 kg | +6 lb +2.7 kg | −4 lb −1.8 kg | −9 lb −4 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +6 lb +2.8 kg | −4 lb −1.8 kg | −9 lb −4.1 kg |
| 220 lb 99.8 kg | +16 lb +7.2 kg | +6 lb +2.7 kg | −4 lb −1.8 kg | −9 lb −4.1 kg |
| 230 lb 104.3 kg | +16 lb +7.2 kg | +6 lb +2.7 kg | −4 lb −1.9 kg | −10 lb −4.5 kg |
| 240 lb 108.9 kg | +17 lb +7.7 kg | +7 lb +3.1 kg | −5 lb −2.2 kg | −10 lb −4.5 kg |
Machine Shoulder Press and Standing Overhead Press Exercises Used by This Calculator
This calculator uses a strict machine shoulder press and a strict standing barbell overhead press. Use a strict bilateral seated machine shoulder press and strict standing barbell overhead press under each tool’s seat, start, range, posture, and lockout rules. Do not substitute incline presses, unilateral machines, push presses, split presses, seated barbell presses, partial reps, or leg-driven reps.
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 total barbell load and press without leg drive
Enter total barbell weight including the bar and plates. Keep the feet planted and torso upright, start at the shoulders, and finish at full elbow lockout. Do not count knee dip, leg drive, excessive layback, push press, split press, seated press, partial reps, or dumbbell and machine variations.
Enter one recent Machine Shoulder Press set and one recent Standing Overhead Press set
Enter displayed total machine resistance for the first exercise and total loaded barbell weight for the second, each with a whole number from 1 to 12 strict repetitions. Pounds and kilograms can be mixed.
Related Tools
- Machine Shoulder Press — View the individual Machine Shoulder Press standards and next strength-level target.
- Standing Strict Barbell Overhead Press — View the individual Standing Overhead Press standards and next strength-level target.
- Seated Barbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Dumbbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.