Dumbbell Push Press Strength Standards for Men and Women
Discover how your Dumbbell Push Press performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Dumbbell Push Press Strength Level
Calculate Your Dumbbell Push Press Strength
Dumbbell Push Press Weight Standards
Compare your Dumbbell Push Press performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 25 lbs |
| Novice | 45 lbs |
| Intermediate | 73 lbs |
| Advanced | 108 lbs |
| Elite | 147 lbs |
Dumbbell Push Press Bodyweight Ratio Standards
See how your Dumbbell Push Press strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.25 |
| Intermediate | 0.40 |
| Advanced | 0.60 |
| Elite | 0.80 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.15 |
| Intermediate | 0.25 |
| Advanced | 0.35 |
| Elite | 0.50 |
Dumbbell Push Press Standards by Bodyweight
Find the Dumbbell Push Press strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 12 lbs | 24 lbs | 43 lbs | 68 lbs | 98 lbs |
| 120 lbs | 14 lbs | 28 lbs | 48 lbs | 74 lbs | 105 lbs |
| 130 lbs | 16 lbs | 31 lbs | 52 lbs | 80 lbs | 112 lbs |
| 140 lbs | 18 lbs | 34 lbs | 57 lbs | 85 lbs | 118 lbs |
| 150 lbs | 21 lbs | 37 lbs | 61 lbs | 90 lbs | 124 lbs |
| 160 lbs | 23 lbs | 41 lbs | 65 lbs | 95 lbs | 130 lbs |
| 170 lbs | 25 lbs | 44 lbs | 69 lbs | 100 lbs | 136 lbs |
| 180 lbs | 28 lbs | 47 lbs | 73 lbs | 105 lbs | 141 lbs |
| 190 lbs | 30 lbs | 50 lbs | 77 lbs | 109 lbs | 146 lbs |
| 200 lbs | 32 lbs | 53 lbs | 80 lbs | 114 lbs | 151 lbs |
| 210 lbs | 34 lbs | 55 lbs | 84 lbs | 118 lbs | 156 lbs |
| 220 lbs | 36 lbs | 58 lbs | 87 lbs | 122 lbs | 161 lbs |
| 230 lbs | 38 lbs | 61 lbs | 90 lbs | 126 lbs | 166 lbs |
| 240 lbs | 40 lbs | 64 lbs | 94 lbs | 130 lbs | 170 lbs |
| 250 lbs | 43 lbs | 66 lbs | 97 lbs | 134 lbs | 174 lbs |
| 260 lbs | 45 lbs | 69 lbs | 100 lbs | 137 lbs | 179 lbs |
| 270 lbs | 47 lbs | 71 lbs | 103 lbs | 141 lbs | 183 lbs |
| 280 lbs | 49 lbs | 74 lbs | 106 lbs | 144 lbs | 187 lbs |
| 290 lbs | 51 lbs | 76 lbs | 109 lbs | 148 lbs | 191 lbs |
| 300 lbs | 52 lbs | 79 lbs | 112 lbs | 151 lbs | 194 lbs |
| 310 lbs | 54 lbs | 81 lbs | 115 lbs | 154 lbs | 198 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 10 lbs | 17 lbs | 28 lbs | 41 lbs | 56 lbs |
| 100 lbs | 11 lbs | 19 lbs | 30 lbs | 44 lbs | 59 lbs |
| 110 lbs | 12 lbs | 20 lbs | 32 lbs | 46 lbs | 62 lbs |
| 120 lbs | 13 lbs | 22 lbs | 34 lbs | 48 lbs | 65 lbs |
| 130 lbs | 14 lbs | 23 lbs | 36 lbs | 51 lbs | 68 lbs |
| 140 lbs | 15 lbs | 25 lbs | 37 lbs | 53 lbs | 70 lbs |
| 150 lbs | 16 lbs | 26 lbs | 39 lbs | 55 lbs | 72 lbs |
| 160 lbs | 17 lbs | 27 lbs | 40 lbs | 57 lbs | 74 lbs |
| 170 lbs | 18 lbs | 29 lbs | 42 lbs | 58 lbs | 77 lbs |
| 180 lbs | 19 lbs | 30 lbs | 43 lbs | 60 lbs | 79 lbs |
| 190 lbs | 20 lbs | 31 lbs | 45 lbs | 62 lbs | 80 lbs |
| 200 lbs | 21 lbs | 32 lbs | 46 lbs | 63 lbs | 82 lbs |
| 210 lbs | 22 lbs | 33 lbs | 47 lbs | 65 lbs | 84 lbs |
| 220 lbs | 23 lbs | 34 lbs | 49 lbs | 66 lbs | 86 lbs |
| 230 lbs | 23 lbs | 35 lbs | 50 lbs | 68 lbs | 87 lbs |
| 240 lbs | 24 lbs | 36 lbs | 51 lbs | 69 lbs | 89 lbs |
| 250 lbs | 25 lbs | 37 lbs | 52 lbs | 70 lbs | 90 lbs |
| 260 lbs | 26 lbs | 38 lbs | 53 lbs | 72 lbs | 92 lbs |
Dumbbell Push Press Standards by Age
Discover how Dumbbell Push Press strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 22 lbs | 39 lbs | 62 lbs | 92 lbs | 126 lbs |
| 20 | 25 lbs | 44 lbs | 71 lbs | 105 lbs | 143 lbs |
| 25 | 25 lbs | 45 lbs | 73 lbs | 108 lbs | 147 lbs |
| 30 | 25 lbs | 45 lbs | 73 lbs | 108 lbs | 147 lbs |
| 35 | 25 lbs | 45 lbs | 73 lbs | 108 lbs | 147 lbs |
| 40 | 25 lbs | 45 lbs | 73 lbs | 108 lbs | 147 lbs |
| 45 | 24 lbs | 43 lbs | 69 lbs | 102 lbs | 140 lbs |
| 50 | 23 lbs | 40 lbs | 65 lbs | 96 lbs | 131 lbs |
| 55 | 21 lbs | 38 lbs | 61 lbs | 89 lbs | 122 lbs |
| 60 | 20 lbs | 35 lbs | 55 lbs | 82 lbs | 111 lbs |
| 65 | 18 lbs | 32 lbs | 50 lbs | 74 lbs | 101 lbs |
| 70 | 16 lbs | 29 lbs | 46 lbs | 67 lbs | 91 lbs |
| 75 | 15 lbs | 26 lbs | 41 lbs | 60 lbs | 82 lbs |
| 80 | 14 lbs | 24 lbs | 37 lbs | 54 lbs | 73 lbs |
| 85 | 13 lbs | 21 lbs | 33 lbs | 49 lbs | 66 lbs |
| 90 | 12 lbs | 20 lbs | 30 lbs | 44 lbs | 60 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 13 lbs | 21 lbs | 32 lbs | 46 lbs | 62 lbs |
| 20 | 15 lbs | 24 lbs | 37 lbs | 52 lbs | 70 lbs |
| 25 | 15 lbs | 25 lbs | 38 lbs | 54 lbs | 72 lbs |
| 30 | 15 lbs | 25 lbs | 38 lbs | 54 lbs | 72 lbs |
| 35 | 15 lbs | 25 lbs | 38 lbs | 54 lbs | 72 lbs |
| 40 | 15 lbs | 25 lbs | 38 lbs | 54 lbs | 72 lbs |
| 45 | 14 lbs | 23 lbs | 36 lbs | 51 lbs | 68 lbs |
| 50 | 14 lbs | 22 lbs | 34 lbs | 48 lbs | 64 lbs |
| 55 | 13 lbs | 21 lbs | 31 lbs | 45 lbs | 60 lbs |
| 60 | 12 lbs | 19 lbs | 29 lbs | 41 lbs | 55 lbs |
| 65 | 11 lbs | 18 lbs | 26 lbs | 37 lbs | 50 lbs |
| 70 | 10 lbs | 16 lbs | 24 lbs | 34 lbs | 45 lbs |
| 75 | 10 lbs | 15 lbs | 22 lbs | 31 lbs | 41 lbs |
| 80 | 9 lbs | 13 lbs | 20 lbs | 28 lbs | 37 lbs |
| 85 | 8 lbs | 12 lbs | 18 lbs | 25 lbs | 33 lbs |
| 90 | 8 lbs | 11 lbs | 17 lbs | 23 lbs | 30 lbs |
Dumbbell Push Press Overview
The Dumbbell Push Press is a dynamic compound exercise that combines a squat and press to develop explosive power, strength, and muscle mass in the shoulders, legs, and core.
Muscles Worked
Equipment Needed
Dumbbells
How To Perform the Dumbbell Push Press
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward.
- Engage your core and slightly bend your knees to initiate a quarter squat.
- Explosively extend your hips and knees while pressing the dumbbells overhead.
- Fully extend your arms at the top, then control the descent back to the starting position.
- Repeat for the desired number of repetitions, ensuring to breathe out while pressing up and breathe in while lowering the dumbbells.
Want to perfect your form? Check out our detailed guide on Dumbbell Push Press for proper technique and tips.
Pro Tips for Dumbbell Push Press
- Keep your core tight to maintain balance and prevent lower back strain.
- Use your legs to generate power for the press, not just your arms.
- Avoid locking out your elbows to prevent joint stress.
- Start with a lighter weight to master the form before progressing to heavier dumbbells.
Dumbbell Push Press Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Dumbbell Push Press?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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