Spoto Press

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

View Shiba App

Average weight: Intermediate

Reference for an intermediate lifter.

Men 204 lb

Women 103 lb

Spoto Press: Average weight [1RM]

Level
Beginner	99 lb	34 lb
Novice	145 lb	63 lb
Intermediate	204 lb	103 lb
Advanced	272 lb	154 lb
Elite	347 lb	211 lb

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
110	49	78	114	158	206
120	59	90	129	175	226
130	69	102	143	191	244
140	78	113	157	207	262
150	88	124	170	222	279
160	97	135	183	237	295
170	106	146	195	251	311
180	115	157	207	265	327
190	124	167	219	278	341
200	133	177	231	291	356
210	141	187	242	304	370
220	150	197	253	317	383
230	158	206	264	329	397
240	166	216	274	340	410
250	174	225	285	352	422
260	182	234	295	363	434
270	190	243	305	374	446
280	198	251	314	384	458
290	205	260	324	395	469
300	212	268	333	405	480
310	220	276	342	415	491

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	84	124	174	232	295
20	96	142	199	265	338
25	99	145	204	272	347
30	99	145	204	272	347
35	99	145	204	272	347
40	99	145	204	272	347
45	94	138	194	258	329
50	88	130	182	243	309
55	81	120	168	224	286
60	74	109	153	205	261
65	67	99	139	185	236
70	60	89	124	166	211
75	54	79	111	148	189
80	48	71	99	133	169
85	43	64	89	119	151
90	39	57	80	107	137

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	16	35	64	101	145
100	19	41	72	111	156
110	23	46	79	120	167
120	27	52	86	129	178
130	31	57	93	137	187
140	35	62	99	145	196
150	39	67	105	152	205
160	42	72	111	159	213
170	46	77	117	166	221
180	49	81	123	173	229
190	53	86	128	179	236
200	56	90	133	186	243
210	60	94	139	192	250
220	63	98	143	197	257
230	66	102	148	203	263
240	69	106	153	208	269
250	72	110	157	214	276
260	75	113	162	219	281

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	29	54	88	131	179
20	33	62	101	150	205
25	34	63	103	154	211
30	34	63	103	154	211
35	34	63	103	154	211
40	34	63	103	154	211
45	32	60	98	146	200
50	30	56	92	137	188
55	28	52	85	127	174
60	25	47	78	115	158
65	23	43	70	104	143
70	21	38	63	94	128
75	18	34	56	84	115
80	17	31	50	75	103
85	15	28	45	67	92
90	13	25	41	60	83

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
110	49	78	114	158	206
120	59	90	129	175	226
130	69	102	143	191	244
140	78	113	157	207	262
150	88	124	170	222	279
160	97	135	183	237	295
170	106	146	195	251	311
180	115	157	207	265	327
190	124	167	219	278	341
200	133	177	231	291	356
210	141	187	242	304	370
220	150	197	253	317	383
230	158	206	264	329	397
240	166	216	274	340	410
250	174	225	285	352	422
260	182	234	295	363	434
270	190	243	305	374	446
280	198	251	314	384	458
290	205	260	324	395	469
300	212	268	333	405	480
310	220	276	342	415	491

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	84	124	174	232	295
20	96	142	199	265	338
25	99	145	204	272	347
30	99	145	204	272	347
35	99	145	204	272	347
40	99	145	204	272	347
45	94	138	194	258	329
50	88	130	182	243	309
55	81	120	168	224	286
60	74	109	153	205	261
65	67	99	139	185	236
70	60	89	124	166	211
75	54	79	111	148	189
80	48	71	99	133	169
85	43	64	89	119	151
90	39	57	80	107	137

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	16	35	64	101	145
100	19	41	72	111	156
110	23	46	79	120	167
120	27	52	86	129	178
130	31	57	93	137	187
140	35	62	99	145	196
150	39	67	105	152	205
160	42	72	111	159	213
170	46	77	117	166	221
180	49	81	123	173	229
190	53	86	128	179	236
200	56	90	133	186	243
210	60	94	139	192	250
220	63	98	143	197	257
230	66	102	148	203	263
240	69	106	153	208	269
250	72	110	157	214	276
260	75	113	162	219	281

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	29	54	88	131	179
20	33	62	101	150	205
25	34	63	103	154	211
30	34	63	103	154	211
35	34	63	103	154	211
40	34	63	103	154	211
45	32	60	98	146	200
50	30	56	92	137	188
55	28	52	85	127	174
60	25	47	78	115	158
65	23	43	70	104	143
70	21	38	63	94	128
75	18	34	56	84	115
80	17	31	50	75	103
85	15	28	45	67	92
90	13	25	41	60	83

Spoto Press

Average weight: Intermediate

Spoto Press: Average weight [1RM]

Spoto Press: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [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
110	49	78	114	158	206
120	59	90	129	175	226
130	69	102	143	191	244
140	78	113	157	207	262
150	88	124	170	222	279
160	97	135	183	237	295
170	106	146	195	251	311
180	115	157	207	265	327
190	124	167	219	278	341
200	133	177	231	291	356
210	141	187	242	304	370
220	150	197	253	317	383
230	158	206	264	329	397
240	166	216	274	340	410
250	174	225	285	352	422
260	182	234	295	363	434
270	190	243	305	374	446
280	198	251	314	384	458
290	205	260	324	395	469
300	212	268	333	405	480
310	220	276	342	415	491

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	84	124	174	232	295
20	96	142	199	265	338
25	99	145	204	272	347
30	99	145	204	272	347
35	99	145	204	272	347
40	99	145	204	272	347
45	94	138	194	258	329
50	88	130	182	243	309
55	81	120	168	224	286
60	74	109	153	205	261
65	67	99	139	185	236
70	60	89	124	166	211
75	54	79	111	148	189
80	48	71	99	133	169
85	43	64	89	119	151
90	39	57	80	107	137

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	16	35	64	101	145
100	19	41	72	111	156
110	23	46	79	120	167
120	27	52	86	129	178
130	31	57	93	137	187
140	35	62	99	145	196
150	39	67	105	152	205
160	42	72	111	159	213
170	46	77	117	166	221
180	49	81	123	173	229
190	53	86	128	179	236
200	56	90	133	186	243
210	60	94	139	192	250
220	63	98	143	197	257
230	66	102	148	203	263
240	69	106	153	208	269
250	72	110	157	214	276
260	75	113	162	219	281

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	29	54	88	131	179
20	33	62	101	150	205
25	34	63	103	154	211
30	34	63	103	154	211
35	34	63	103	154	211
40	34	63	103	154	211
45	32	60	98	146	200
50	30	56	92	137	188
55	28	52	85	127	174
60	25	47	78	115	158
65	23	43	70	104	143
70	21	38	63	94	128
75	18	34	56	84	115
80	17	31	50	75	103
85	15	28	45	67	92
90	13	25	41	60	83