Spoto Press

Spoto Press shows average weight and strength standards as a reference for chest. Primary muscles: Pectoralis major, Triceps brachii, Biceps brachii.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 93 kg

Women 47 kg

Spoto Press: Average weight [1RM]

Level
Beginner	45 kg	15 kg
Novice	66 kg	29 kg
Intermediate	93 kg	47 kg
Advanced	124 kg	70 kg
Elite	157 kg	96 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	22	35	52	72	94
55	27	41	59	80	103
60	32	47	66	88	113
65	37	53	73	96	121
70	42	59	80	104	130
75	46	64	86	111	138
80	51	69	92	118	146
85	55	75	98	125	153
90	60	80	104	131	160
95	64	85	110	138	167
100	68	90	115	144	174
105	72	94	120	150	181
110	76	99	126	156	187
115	80	103	131	161	193
120	84	108	136	167	199
125	88	112	141	172	205
130	92	116	145	177	211
135	96	121	150	183	217
140	99	125	155	188	222

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	38	56	79	105	134
20	44	64	90	120	153
25	45	66	93	124	157
30	45	66	93	124	157
35	45	66	93	124	157
40	45	66	93	124	157
45	43	63	88	117	149
50	40	59	82	110	140
55	37	54	76	102	130
60	34	50	70	93	118
65	30	45	63	84	107
70	27	40	56	75	96
75	24	36	50	67	86
80	22	32	45	60	77
85	20	29	40	54	69
90	18	26	36	49	62

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	7	15	28	45	65
45	9	18	32	50	71
50	11	21	36	55	76
55	13	24	39	59	81
60	15	26	43	63	86
65	16	29	46	67	90
70	18	31	49	71	95
75	20	34	52	74	99
80	22	36	55	77	103
85	24	38	58	81	106
90	25	40	60	84	110
95	27	43	63	87	113
100	29	45	65	90	117
105	30	47	68	92	120
110	32	48	70	95	123
115	33	50	72	98	126
120	35	52	74	100	129

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	13	24	40	59	81
20	15	28	46	68	93
25	15	29	47	70	96
30	15	29	47	70	96
35	15	29	47	70	96
40	15	29	47	70	96
45	15	27	45	66	91
50	14	26	42	62	85
55	13	24	39	57	79
60	12	22	35	52	72
65	10	19	32	47	65
70	9	17	29	42	58
75	8	16	26	38	52
80	7	14	23	34	47
85	7	13	20	30	42
90	6	11	18	27	38

Group	Muscles
Primary muscles	Pectoralis major, Triceps brachii, Biceps brachii
Secondary muscles	Deltoids
Stabilizers	External obliques, Trapezius
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	22	35	52	72	94
55	27	41	59	80	103
60	32	47	66	88	113
65	37	53	73	96	121
70	42	59	80	104	130
75	46	64	86	111	138
80	51	69	92	118	146
85	55	75	98	125	153
90	60	80	104	131	160
95	64	85	110	138	167
100	68	90	115	144	174
105	72	94	120	150	181
110	76	99	126	156	187
115	80	103	131	161	193
120	84	108	136	167	199
125	88	112	141	172	205
130	92	116	145	177	211
135	96	121	150	183	217
140	99	125	155	188	222

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	38	56	79	105	134
20	44	64	90	120	153
25	45	66	93	124	157
30	45	66	93	124	157
35	45	66	93	124	157
40	45	66	93	124	157
45	43	63	88	117	149
50	40	59	82	110	140
55	37	54	76	102	130
60	34	50	70	93	118
65	30	45	63	84	107
70	27	40	56	75	96
75	24	36	50	67	86
80	22	32	45	60	77
85	20	29	40	54	69
90	18	26	36	49	62

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	7	15	28	45	65
45	9	18	32	50	71
50	11	21	36	55	76
55	13	24	39	59	81
60	15	26	43	63	86
65	16	29	46	67	90
70	18	31	49	71	95
75	20	34	52	74	99
80	22	36	55	77	103
85	24	38	58	81	106
90	25	40	60	84	110
95	27	43	63	87	113
100	29	45	65	90	117
105	30	47	68	92	120
110	32	48	70	95	123
115	33	50	72	98	126
120	35	52	74	100	129

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	13	24	40	59	81
20	15	28	46	68	93
25	15	29	47	70	96
30	15	29	47	70	96
35	15	29	47	70	96
40	15	29	47	70	96
45	15	27	45	66	91
50	14	26	42	62	85
55	13	24	39	57	79
60	12	22	35	52	72
65	10	19	32	47	65
70	9	17	29	42	58
75	8	16	26	38	52
80	7	14	23	34	47
85	7	13	20	30	42
90	6	11	18	27	38

Spoto Press

Average weight: Intermediate

Spoto Press: Average weight [1RM]

Spoto Press: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	22	35	52	72	94
55	27	41	59	80	103
60	32	47	66	88	113
65	37	53	73	96	121
70	42	59	80	104	130
75	46	64	86	111	138
80	51	69	92	118	146
85	55	75	98	125	153
90	60	80	104	131	160
95	64	85	110	138	167
100	68	90	115	144	174
105	72	94	120	150	181
110	76	99	126	156	187
115	80	103	131	161	193
120	84	108	136	167	199
125	88	112	141	172	205
130	92	116	145	177	211
135	96	121	150	183	217
140	99	125	155	188	222

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	38	56	79	105	134
20	44	64	90	120	153
25	45	66	93	124	157
30	45	66	93	124	157
35	45	66	93	124	157
40	45	66	93	124	157
45	43	63	88	117	149
50	40	59	82	110	140
55	37	54	76	102	130
60	34	50	70	93	118
65	30	45	63	84	107
70	27	40	56	75	96
75	24	36	50	67	86
80	22	32	45	60	77
85	20	29	40	54	69
90	18	26	36	49	62

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	7	15	28	45	65
45	9	18	32	50	71
50	11	21	36	55	76
55	13	24	39	59	81
60	15	26	43	63	86
65	16	29	46	67	90
70	18	31	49	71	95
75	20	34	52	74	99
80	22	36	55	77	103
85	24	38	58	81	106
90	25	40	60	84	110
95	27	43	63	87	113
100	29	45	65	90	117
105	30	47	68	92	120
110	32	48	70	95	123
115	33	50	72	98	126
120	35	52	74	100	129

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	13	24	40	59	81
20	15	28	46	68	93
25	15	29	47	70	96
30	15	29	47	70	96
35	15	29	47	70	96
40	15	29	47	70	96
45	15	27	45	66	91
50	14	26	42	62	85
55	13	24	39	57	79
60	12	22	35	52	72
65	10	19	32	47	65
70	9	17	29	42	58
75	8	16	26	38	52
80	7	14	23	34	47
85	7	13	20	30	42
90	6	11	18	27	38