Shoulder Pin Press

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Deltoids
Secondary Muscles	Tricep, Bicep, Pectoralis Major
Stabilizer Muscles	Trapezius
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Deltoids

Secondary Muscles

Tricep, Bicep, Pectoralis Major

Stabilizer Muscles

Trapezius

Grip Muscles

Forearm Flexors

Shoulder Pin Press Average Weight [1RM]

Level
Beg.	30 kg (65 lb)	11 kg (24 lb)
Nov.	46 kg (102 lb)	20 kg (44 lb)
Int.	67 kg (149 lb)	33 kg (72 lb)
Adv.	93 kg (205 lb)	48 kg (106 lb)
Pro	121 kg (266 lb)	66 kg (145 lb)

Level

Beg.

30 kg
(65 lb)

11 kg
(24 lb)

Nov.

46 kg
(102 lb)

20 kg
(44 lb)

Int.

67 kg
(149 lb)

33 kg
(72 lb)

Adv.

93 kg
(205 lb)

48 kg
(106 lb)

Pro

121 kg
(266 lb)

66 kg
(145 lb)

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.

Shoulder Pin Press Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	29	51	80	117	158
120	35	59	91	130	173
130	41	67	101	142	187
140	48	76	111	154	201
150	54	84	121	165	214
160	61	92	130	176	226
170	67	99	140	187	238
180	74	107	149	197	250
190	80	114	158	208	262
200	86	122	166	217	273
210	92	129	175	227	283
220	98	136	183	236	294
230	104	143	191	245	304
240	110	150	198	254	314
250	115	156	206	263	323
260	121	163	214	271	333
270	126	169	221	279	342
280	132	176	228	287	351
290	137	182	235	295	359
300	142	188	242	303	368
310	148	194	249	311	376

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	56	87	127	174	227
20	64	99	145	199	259
25	65	102	149	205	266
30	65	102	149	205	266
35	65	102	149	205	266
40	65	102	149	205	266
45	62	97	141	194	252
50	58	91	132	182	237
55	54	84	123	168	219
60	49	77	112	154	200
65	44	69	101	139	181
70	40	62	91	125	162
75	36	56	81	111	145
80	32	50	73	100	130
85	29	45	65	89	116
90	26	40	59	81	105

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	13	27	49	76	108
100	15	31	54	82	115
110	18	35	58	88	122
120	20	38	63	93	128
130	22	41	67	98	134
140	25	44	71	103	140
150	27	47	74	108	145
160	29	50	78	112	150
170	31	53	81	116	155
180	33	56	85	120	160
190	36	58	88	124	164
200	37	61	91	128	168
210	39	63	94	131	172
220	41	66	97	135	176
230	43	68	100	138	180
240	45	70	103	141	184
250	47	72	105	144	187
260	48	75	108	147	191

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	38	61	91	124
20	23	43	70	104	142
25	24	44	72	106	145
30	24	44	72	106	145
35	24	44	72	106	145
40	24	44	72	106	145
45	23	42	68	101	138
50	21	39	64	95	130
55	20	36	59	88	120
60	18	33	54	80	109
65	16	30	49	72	99
70	15	27	44	65	89
75	13	24	39	58	79
80	12	22	35	52	71
85	10	19	31	46	64
90	9	17	28	42	57

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	🔥 25-35 Calories
Medium	🔥 35-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 25-35 Calories

Medium

🔥 35-50 Calories

Hard

🔥 50-70 Calories

Max

🔥 70-90 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

Shoulder Pin Press Average Weight [1RM]

Shoulder Pin Press Standard (lb)

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
110	29	51	80	117	158
120	35	59	91	130	173
130	41	67	101	142	187
140	48	76	111	154	201
150	54	84	121	165	214
160	61	92	130	176	226
170	67	99	140	187	238
180	74	107	149	197	250
190	80	114	158	208	262
200	86	122	166	217	273
210	92	129	175	227	283
220	98	136	183	236	294
230	104	143	191	245	304
240	110	150	198	254	314
250	115	156	206	263	323
260	121	163	214	271	333
270	126	169	221	279	342
280	132	176	228	287	351
290	137	182	235	295	359
300	142	188	242	303	368
310	148	194	249	311	376

Age	Beg.	Nov.	Int.	Adv.	Pro
15	56	87	127	174	227
20	64	99	145	199	259
25	65	102	149	205	266
30	65	102	149	205	266
35	65	102	149	205	266
40	65	102	149	205	266
45	62	97	141	194	252
50	58	91	132	182	237
55	54	84	123	168	219
60	49	77	112	154	200
65	44	69	101	139	181
70	40	62	91	125	162
75	36	56	81	111	145
80	32	50	73	100	130
85	29	45	65	89	116
90	26	40	59	81	105

BW	Beg.	Nov.	Int.	Adv.	Pro
90	13	27	49	76	108
100	15	31	54	82	115
110	18	35	58	88	122
120	20	38	63	93	128
130	22	41	67	98	134
140	25	44	71	103	140
150	27	47	74	108	145
160	29	50	78	112	150
170	31	53	81	116	155
180	33	56	85	120	160
190	36	58	88	124	164
200	37	61	91	128	168
210	39	63	94	131	172
220	41	66	97	135	176
230	43	68	100	138	180
240	45	70	103	141	184
250	47	72	105	144	187
260	48	75	108	147	191

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	38	61	91	124
20	23	43	70	104	142
25	24	44	72	106	145
30	24	44	72	106	145
35	24	44	72	106	145
40	24	44	72	106	145
45	23	42	68	101	138
50	21	39	64	95	130
55	20	36	59	88	120
60	18	33	54	80	109
65	16	30	49	72	99
70	15	27	44	65	89
75	13	24	39	58	79
80	12	22	35	52	71
85	10	19	31	46	64
90	9	17	28	42	57

BW	Beg.	Nov.	Int.	Adv.	Pro
110	29	51	80	117	158
120	35	59	91	130	173
130	41	67	101	142	187
140	48	76	111	154	201
150	54	84	121	165	214
160	61	92	130	176	226
170	67	99	140	187	238
180	74	107	149	197	250
190	80	114	158	208	262
200	86	122	166	217	273
210	92	129	175	227	283
220	98	136	183	236	294
230	104	143	191	245	304
240	110	150	198	254	314
250	115	156	206	263	323
260	121	163	214	271	333
270	126	169	221	279	342
280	132	176	228	287	351
290	137	182	235	295	359
300	142	188	242	303	368
310	148	194	249	311	376

Age	Beg.	Nov.	Int.	Adv.	Pro
15	56	87	127	174	227
20	64	99	145	199	259
25	65	102	149	205	266
30	65	102	149	205	266
35	65	102	149	205	266
40	65	102	149	205	266
45	62	97	141	194	252
50	58	91	132	182	237
55	54	84	123	168	219
60	49	77	112	154	200
65	44	69	101	139	181
70	40	62	91	125	162
75	36	56	81	111	145
80	32	50	73	100	130
85	29	45	65	89	116
90	26	40	59	81	105

BW	Beg.	Nov.	Int.	Adv.	Pro
90	13	27	49	76	108
100	15	31	54	82	115
110	18	35	58	88	122
120	20	38	63	93	128
130	22	41	67	98	134
140	25	44	71	103	140
150	27	47	74	108	145
160	29	50	78	112	150
170	31	53	81	116	155
180	33	56	85	120	160
190	36	58	88	124	164
200	37	61	91	128	168
210	39	63	94	131	172
220	41	66	97	135	176
230	43	68	100	138	180
240	45	70	103	141	184
250	47	72	105	144	187
260	48	75	108	147	191

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	38	61	91	124
20	23	43	70	104	142
25	24	44	72	106	145
30	24	44	72	106	145
35	24	44	72	106	145
40	24	44	72	106	145
45	23	42	68	101	138
50	21	39	64	95	130
55	20	36	59	88	120
60	18	33	54	80	109
65	16	30	49	72	99
70	15	27	44	65	89
75	13	24	39	58	79
80	12	22	35	52	71
85	10	19	31	46	64
90	9	17	28	42	57

BW	Beg.	Nov.	Int.	Adv.	Pro
110	29	51	80	117	158
120	35	59	91	130	173
130	41	67	101	142	187
140	48	76	111	154	201
150	54	84	121	165	214
160	61	92	130	176	226
170	67	99	140	187	238
180	74	107	149	197	250
190	80	114	158	208	262
200	86	122	166	217	273
210	92	129	175	227	283
220	98	136	183	236	294
230	104	143	191	245	304
240	110	150	198	254	314
250	115	156	206	263	323
260	121	163	214	271	333
270	126	169	221	279	342
280	132	176	228	287	351
290	137	182	235	295	359
300	142	188	242	303	368
310	148	194	249	311	376

Age	Beg.	Nov.	Int.	Adv.	Pro
15	56	87	127	174	227
20	64	99	145	199	259
25	65	102	149	205	266
30	65	102	149	205	266
35	65	102	149	205	266
40	65	102	149	205	266
45	62	97	141	194	252
50	58	91	132	182	237
55	54	84	123	168	219
60	49	77	112	154	200
65	44	69	101	139	181
70	40	62	91	125	162
75	36	56	81	111	145
80	32	50	73	100	130
85	29	45	65	89	116
90	26	40	59	81	105

BW	Beg.	Nov.	Int.	Adv.	Pro
90	13	27	49	76	108
100	15	31	54	82	115
110	18	35	58	88	122
120	20	38	63	93	128
130	22	41	67	98	134
140	25	44	71	103	140
150	27	47	74	108	145
160	29	50	78	112	150
170	31	53	81	116	155
180	33	56	85	120	160
190	36	58	88	124	164
200	37	61	91	128	168
210	39	63	94	131	172
220	41	66	97	135	176
230	43	68	100	138	180
240	45	70	103	141	184
250	47	72	105	144	187
260	48	75	108	147	191

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	38	61	91	124
20	23	43	70	104	142
25	24	44	72	106	145
30	24	44	72	106	145
35	24	44	72	106	145
40	24	44	72	106	145
45	23	42	68	101	138
50	21	39	64	95	130
55	20	36	59	88	120
60	18	33	54	80	109
65	16	30	49	72	99
70	15	27	44	65	89
75	13	24	39	58	79
80	12	22	35	52	71
85	10	19	31	46	64
90	9	17	28	42	57