The shoulder press (strict press) is the purest upper-body barbell lift: standing, press the bar from your shoulders to overhead lockout with zero help from the legs. No bounce, no drive - just delts, triceps, upper chest and a trunk strong enough to stay rigid. It's the smallest of the classic lifts and the slowest to progress, but it builds the pressing foundation and midline stability that push presses, jerks and handstand push-ups are stacked on.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.3x | 0.15x |
| novice | 0.5x | 0.3x |
| intermediate | 0.75x | 0.5x |
| advanced | 1x | 0.7x |
| elite | 1.25x | 0.9x |
1RM as a multiple of bodyweight.
Squeeze your glutes and brace your abs before every rep - the press is a full-body isometric with moving arms. Pull your chin back, press the bar in a straight line, then push your head 'through the window' at lockout. No knee bend, ever: that's a push press. Progress is slow and measured in 1-2 kg jumps; use small plates and be patient. Your strict press hovering around 60-65% of your bench is normal.
Progression: seated dumbbell press for stability, then standing single-dumbbell press, then the empty barbell. If the bar path is blocked by mobility, work thoracic extension and lat flexibility first.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.