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Dumbbell Push Press strength standards

What is a good Dumbbell Push Press?

For a 180 lb male, an Intermediate Dumbbell Push Press is about 70 lb (0.39x bodyweight). Advanced starts around 102 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Dumbbell Push Press Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 9 21 40 65 95
120 11 25 45 71 102
130 13 28 49 77 109
140 15 31 54 82 115
150 18 34 58 87 121
160 20 38 62 92 127
170 22 41 66 97 133
180 25 44 70 102 138
190 27 47 74 106 143
200 29 50 77 111 148
210 31 52 81 115 153
220 33 55 84 119 158
230 35 58 87 123 163
240 37 61 91 127 167
250 40 63 94 131 171
260 42 66 97 134 176
270 44 68 100 138 180
280 46 71 103 141 184
290 48 73 106 145 188
300 49 76 109 148 191
310 51 78 112 151 195

The Dumbbell Push Press standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Dumbbell Push Press Standards by Age

How the Dumbbell Push Press standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 19 36 59 89 123
20 22 41 68 102 140
25 22 42 70 105 144
30 22 42 70 105 144
35 22 42 70 105 144
40 22 42 70 105 144
45 21 40 66 99 137
50 20 37 62 93 128
55 18 35 58 86 119
60 17 32 52 79 108
65 15 29 47 71 98
70 13 26 43 64 88
75 12 23 38 57 79
80 11 21 34 51 70
85 10 18 30 46 63
90 9 17 27 41 57

The Dumbbell Push Press standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Dumbbell Push Press Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 70 lbs (0.39x bodyweight) on the Dumbbell Push Press is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Dumbbell Push Press Strength Levels Mean

Beginner

You are learning dumbbell stabilization and control on the Dumbbell Push Press, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

You can press with a consistent path and controlled tempo on the Dumbbell Push Press. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Your Dumbbell Push Press technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.

Advanced

You have optimized your Dumbbell Push Press setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.

Elite

Your Dumbbell Push Press is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.

How to Progress Your Dumbbell Push Press

Tier-specific training recommendations to move your Dumbbell Push Press to the next level.

Beginner → Novice Building Your Foundation
  • Train the Dumbbell Push Press 2-3x per week to build pressing strength and shoulder stability.
  • Use linear progression: add 2.5-5 lbs per session.
  • Practice controlled eccentrics (3-second lowering) to build tendon strength.
  • Keep working sets at RPE 6-7 to accumulate quality volume.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a pressing variation (close-grip, incline, or paused) for weak-point development.
  • Increase frequency to 2-3 sessions per week with varied rep ranges.
  • Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
  • Build tricep and shoulder accessory volume to support the Dumbbell Push Press.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with planned volume and intensity progression.
  • Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
  • Target your sticking point with specific accessory work (board press, pin press, bands).
  • Manage total weekly pressing volume (12-20 sets) across all push movements.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Peak with structured 8-12 week cycles targeting a competition or max attempt.
  • Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
  • Use the RPE chart for precise percentage work during peaking phases.
  • Test your Dumbbell Push Press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Dumbbell Push Press

Dumbbell Push Press demonstration
Equipment Dumbbells
Difficulty Intermediate
Type Compound
  1. Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward.
  2. Engage your core and slightly bend your knees to initiate a quarter squat.
  3. Explosively extend your hips and knees while pressing the dumbbells overhead.
  4. Fully extend your arms at the top, then control the descent back to the starting position.
  5. Repeat for the desired number of repetitions, ensuring to breathe out while pressing up and breathe in while lowering the dumbbells.

Tips

  • 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.

Read the complete Dumbbell Push Press guide on FitnessVolt →

Where Do These Dumbbell Push Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Dumbbell Push Press table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Dumbbell Push Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Dumbbell Push Press depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Dumbbell Push Press after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Dumbbell Push Press table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.