If I can lift a given weight on Seated Shoulder Press, what should I lift on Bench Press?

About 263 kg for a 100 kg Seated Shoulder Press, for a typical 80 kg lifter. Use the calculator above for your own weight.

Is Seated Shoulder Press vs Bench Press a 1:1 conversion?

Usually not. The tool uses strength standards, not a simple ratio, so the equivalent Bench Press can be higher or lower than your Seated Shoulder Press depending on the lifts.

Which lifts can I compare?

You can compare any two exercises in the Lyfta standards library, including bench vs squat, squat vs deadlift, and accessory lifts such as rows, presses, and curls.

Is the equivalent weight a training recommendation?

No. It is a statistical estimate of what lifters at a similar strength percentile typically lift on the second exercise. Use it as a starting point, not a prescription.

Exercise Comparison

Seated Shoulder Press vs Bench Press: Equivalent Weight

Based on Lyfta's strength standards for a 30-year-old, 80 kg lifter, a 100 kg Seated Shoulder Press matches about a 263 kg Bench Press.

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Seated Shoulder Press to Bench Press conversion chart

Equivalent weights for Seated Shoulder Press and Bench Press
Seated Shoulder Press	Equivalent Bench Press
40 kg · 88 lb	117 kg · 258 lb
60 kg · 132 lb	165.5 kg · 365 lb
80 kg · 176 lb	214 kg · 472 lb
100 kg · 220 lb	263 kg · 580 lb
120 kg · 265 lb	312 kg · 688 lb
140 kg · 309 lb	Infinity kg · Infinity lb
160 kg · 353 lb	Infinity kg · Infinity lb
180 kg · 397 lb	Infinity kg · Infinity lb

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Frequently asked questions

If I can lift a given weight on Seated Shoulder Press, what should I lift on Bench Press?: About 263 kg for a 100 kg Seated Shoulder Press, for a typical 80 kg lifter. Use the calculator above for your own weight.
Is Seated Shoulder Press vs Bench Press a 1:1 conversion?: Usually not. The tool uses strength standards, not a simple ratio, so the equivalent Bench Press can be higher or lower than your Seated Shoulder Press depending on the lifts.
Which lifts can I compare?: You can compare any two exercises in the Lyfta standards library, including bench vs squat, squat vs deadlift, and accessory lifts such as rows, presses, and curls.
Is the equivalent weight a training recommendation?: No. It is a statistical estimate of what lifters at a similar strength percentile typically lift on the second exercise. Use it as a starting point, not a prescription.