Floor Press

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Pectoralis Major, Tricep, Bicep
Secondary Muscles	Deltoids
Stabilizer Muscles	Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Pectoralis Major, Tricep, Bicep

Secondary Muscles

Deltoids

Stabilizer Muscles

Abdominal External Oblique

Grip Muscles

Forearm Flexors

Floor Press Average Weight [1RM]

Level
Beg.	38 kg (84 lbs)	15 kg (34 lbs)
Nov.	63 kg (140 lbs)	30 kg (66 lbs)
Int.	97 kg (214 lbs)	50 kg (111 lbs)
Adv.	138 kg (303 lbs)	76 kg (167 lbs)
Pro	183 kg (403 lbs)	105 kg (232 lbs)

Level

Beg.

38 kg
(84 lbs)

15 kg
(34 lbs)

Nov.

63 kg
(140 lbs)

30 kg
(66 lbs)

Int.

97 kg
(214 lbs)

50 kg
(111 lbs)

Adv.

138 kg
(303 lbs)

76 kg
(167 lbs)

Pro

183 kg
(403 lbs)

105 kg
(232 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Floor Press Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	16	31	53	80	111
55	20	37	61	89	122
60	25	43	68	98	133
65	29	49	75	107	143
70	34	55	82	115	152
75	38	60	89	124	162
80	43	66	96	131	171
85	47	71	102	139	179
90	51	77	109	146	187
95	56	82	115	153	196
100	60	87	121	160	203
105	64	92	127	167	211
110	68	97	132	174	218
115	72	101	138	180	225
120	76	106	143	186	232
125	80	111	149	192	239
130	84	115	154	198	246
135	87	120	159	204	252
140	91	124	164	209	258

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	32	54	83	117	156
20	37	62	94	134	178
25	38	63	97	138	183
30	38	63	97	138	183
35	38	63	97	138	183
40	38	63	97	138	183
45	36	60	92	130	174
50	34	56	86	122	163
55	31	52	80	113	151
60	29	48	73	103	138
65	26	43	66	93	124
70	23	39	59	84	112
75	21	35	53	75	100
80	18	31	47	67	89
85	17	28	42	60	80
90	15	25	38	54	72

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	8	20	36	57	82
45	10	22	39	61	87
50	12	24	42	65	91
55	13	26	45	68	95
60	14	28	47	71	99
65	16	30	49	74	102
70	17	32	52	77	105
75	18	33	54	79	108
80	19	35	56	82	111
85	21	36	58	84	114
90	22	38	60	87	117
95	23	39	62	89	119
100	24	41	63	91	122
105	25	42	65	93	124
110	26	43	67	95	126
115	27	45	68	97	128
120	28	46	70	98	131

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	26	43	65	90
20	15	29	49	74	103
25	15	30	50	76	105
30	15	30	50	76	105
35	15	30	50	76	105
40	15	30	50	76	105
45	15	28	48	72	100
50	14	27	45	68	94
55	13	25	41	63	87
60	12	23	38	57	79
65	10	20	34	52	71
70	9	18	31	46	64
75	8	16	27	41	57
80	8	15	25	37	51
85	7	13	22	33	46
90	6	12	20	30	41

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-40 Calories
Medium	🔥 40-60 Calories
Hard	🔥 60-80 Calories
Max	🔥 80-100 Calories

Intensity

Calories Burned

Easy

🔥 25-40 Calories

Medium

🔥 40-60 Calories

Hard

🔥 60-80 Calories

Max

🔥 80-100 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Floor Press Average Weight [1RM]

Floor Press Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	16	31	53	80	111
55	20	37	61	89	122
60	25	43	68	98	133
65	29	49	75	107	143
70	34	55	82	115	152
75	38	60	89	124	162
80	43	66	96	131	171
85	47	71	102	139	179
90	51	77	109	146	187
95	56	82	115	153	196
100	60	87	121	160	203
105	64	92	127	167	211
110	68	97	132	174	218
115	72	101	138	180	225
120	76	106	143	186	232
125	80	111	149	192	239
130	84	115	154	198	246
135	87	120	159	204	252
140	91	124	164	209	258

Age	Beg.	Nov.	Int.	Adv.	Pro
15	32	54	83	117	156
20	37	62	94	134	178
25	38	63	97	138	183
30	38	63	97	138	183
35	38	63	97	138	183
40	38	63	97	138	183
45	36	60	92	130	174
50	34	56	86	122	163
55	31	52	80	113	151
60	29	48	73	103	138
65	26	43	66	93	124
70	23	39	59	84	112
75	21	35	53	75	100
80	18	31	47	67	89
85	17	28	42	60	80
90	15	25	38	54	72

BW	Beg.	Nov.	Int.	Adv.	Pro
40	8	20	36	57	82
45	10	22	39	61	87
50	12	24	42	65	91
55	13	26	45	68	95
60	14	28	47	71	99
65	16	30	49	74	102
70	17	32	52	77	105
75	18	33	54	79	108
80	19	35	56	82	111
85	21	36	58	84	114
90	22	38	60	87	117
95	23	39	62	89	119
100	24	41	63	91	122
105	25	42	65	93	124
110	26	43	67	95	126
115	27	45	68	97	128
120	28	46	70	98	131

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	26	43	65	90
20	15	29	49	74	103
25	15	30	50	76	105
30	15	30	50	76	105
35	15	30	50	76	105
40	15	30	50	76	105
45	15	28	48	72	100
50	14	27	45	68	94
55	13	25	41	63	87
60	12	23	38	57	79
65	10	20	34	52	71
70	9	18	31	46	64
75	8	16	27	41	57
80	8	15	25	37	51
85	7	13	22	33	46
90	6	12	20	30	41

BW	Beg.	Nov.	Int.	Adv.	Pro
50	16	31	53	80	111
55	20	37	61	89	122
60	25	43	68	98	133
65	29	49	75	107	143
70	34	55	82	115	152
75	38	60	89	124	162
80	43	66	96	131	171
85	47	71	102	139	179
90	51	77	109	146	187
95	56	82	115	153	196
100	60	87	121	160	203
105	64	92	127	167	211
110	68	97	132	174	218
115	72	101	138	180	225
120	76	106	143	186	232
125	80	111	149	192	239
130	84	115	154	198	246
135	87	120	159	204	252
140	91	124	164	209	258

Age	Beg.	Nov.	Int.	Adv.	Pro
15	32	54	83	117	156
20	37	62	94	134	178
25	38	63	97	138	183
30	38	63	97	138	183
35	38	63	97	138	183
40	38	63	97	138	183
45	36	60	92	130	174
50	34	56	86	122	163
55	31	52	80	113	151
60	29	48	73	103	138
65	26	43	66	93	124
70	23	39	59	84	112
75	21	35	53	75	100
80	18	31	47	67	89
85	17	28	42	60	80
90	15	25	38	54	72

BW	Beg.	Nov.	Int.	Adv.	Pro
40	8	20	36	57	82
45	10	22	39	61	87
50	12	24	42	65	91
55	13	26	45	68	95
60	14	28	47	71	99
65	16	30	49	74	102
70	17	32	52	77	105
75	18	33	54	79	108
80	19	35	56	82	111
85	21	36	58	84	114
90	22	38	60	87	117
95	23	39	62	89	119
100	24	41	63	91	122
105	25	42	65	93	124
110	26	43	67	95	126
115	27	45	68	97	128
120	28	46	70	98	131

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	26	43	65	90
20	15	29	49	74	103
25	15	30	50	76	105
30	15	30	50	76	105
35	15	30	50	76	105
40	15	30	50	76	105
45	15	28	48	72	100
50	14	27	45	68	94
55	13	25	41	63	87
60	12	23	38	57	79
65	10	20	34	52	71
70	9	18	31	46	64
75	8	16	27	41	57
80	8	15	25	37	51
85	7	13	22	33	46
90	6	12	20	30	41

BW	Beg.	Nov.	Int.	Adv.	Pro
50	16	31	53	80	111
55	20	37	61	89	122
60	25	43	68	98	133
65	29	49	75	107	143
70	34	55	82	115	152
75	38	60	89	124	162
80	43	66	96	131	171
85	47	71	102	139	179
90	51	77	109	146	187
95	56	82	115	153	196
100	60	87	121	160	203
105	64	92	127	167	211
110	68	97	132	174	218
115	72	101	138	180	225
120	76	106	143	186	232
125	80	111	149	192	239
130	84	115	154	198	246
135	87	120	159	204	252
140	91	124	164	209	258

Age	Beg.	Nov.	Int.	Adv.	Pro
15	32	54	83	117	156
20	37	62	94	134	178
25	38	63	97	138	183
30	38	63	97	138	183
35	38	63	97	138	183
40	38	63	97	138	183
45	36	60	92	130	174
50	34	56	86	122	163
55	31	52	80	113	151
60	29	48	73	103	138
65	26	43	66	93	124
70	23	39	59	84	112
75	21	35	53	75	100
80	18	31	47	67	89
85	17	28	42	60	80
90	15	25	38	54	72

BW	Beg.	Nov.	Int.	Adv.	Pro
40	8	20	36	57	82
45	10	22	39	61	87
50	12	24	42	65	91
55	13	26	45	68	95
60	14	28	47	71	99
65	16	30	49	74	102
70	17	32	52	77	105
75	18	33	54	79	108
80	19	35	56	82	111
85	21	36	58	84	114
90	22	38	60	87	117
95	23	39	62	89	119
100	24	41	63	91	122
105	25	42	65	93	124
110	26	43	67	95	126
115	27	45	68	97	128
120	28	46	70	98	131

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	26	43	65	90
20	15	29	49	74	103
25	15	30	50	76	105
30	15	30	50	76	105
35	15	30	50	76	105
40	15	30	50	76	105
45	15	28	48	72	100
50	14	27	45	68	94
55	13	25	41	63	87
60	12	23	38	57	79
65	10	20	34	52	71
70	9	18	31	46	64
75	8	16	27	41	57
80	8	15	25	37	51
85	7	13	22	33	46
90	6	12	20	30	41