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Dumbbell Shoulder Press Strength Standards for Men and Women

Discover how your Dumbbell Shoulder 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 Shoulder Press Strength Level

Calculate Your Dumbbell Shoulder Press Strength

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Dumbbell Shoulder Press Weight Standards

Compare your Dumbbell Shoulder Press performance to these weight standards and see where you stand.

LevelWeight
Beginner30 lbs
Novice48 lbs
Intermediate72 lbs
Advanced101 lbs
Elite133 lbs

Dumbbell Shoulder Press Bodyweight Ratio Standards

See how your Dumbbell Shoulder Press strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.15
Novice0.25
Intermediate0.40
Advanced0.60
Elite0.75
LevelBodyweight Ratio
Beginner0.10
Novice0.15
Intermediate0.25
Advanced0.35
Elite0.50

Dumbbell Shoulder Press Standards by Bodyweight

Find the Dumbbell Shoulder Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs14 lbs26 lbs42 lbs62 lbs85 lbs
120 lbs17 lbs30 lbs47 lbs69 lbs93 lbs
130 lbs20 lbs34 lbs52 lbs75 lbs100 lbs
140 lbs23 lbs38 lbs57 lbs80 lbs107 lbs
150 lbs26 lbs42 lbs62 lbs86 lbs113 lbs
160 lbs29 lbs45 lbs66 lbs92 lbs119 lbs
170 lbs32 lbs49 lbs71 lbs97 lbs125 lbs
180 lbs35 lbs53 lbs75 lbs102 lbs131 lbs
190 lbs38 lbs56 lbs80 lbs107 lbs137 lbs
200 lbs41 lbs60 lbs84 lbs112 lbs142 lbs
210 lbs44 lbs63 lbs88 lbs116 lbs147 lbs
220 lbs46 lbs67 lbs92 lbs121 lbs152 lbs
230 lbs49 lbs70 lbs96 lbs125 lbs157 lbs
240 lbs52 lbs73 lbs99 lbs129 lbs162 lbs
250 lbs55 lbs76 lbs103 lbs134 lbs167 lbs
260 lbs57 lbs79 lbs107 lbs138 lbs171 lbs
270 lbs60 lbs82 lbs110 lbs142 lbs176 lbs
280 lbs62 lbs85 lbs113 lbs146 lbs180 lbs
290 lbs65 lbs88 lbs117 lbs149 lbs184 lbs
300 lbs67 lbs91 lbs120 lbs153 lbs189 lbs
310 lbs70 lbs94 lbs123 lbs157 lbs193 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs8 lbs15 lbs25 lbs38 lbs53 lbs
100 lbs9 lbs17 lbs28 lbs41 lbs56 lbs
110 lbs10 lbs19 lbs30 lbs43 lbs59 lbs
120 lbs12 lbs20 lbs32 lbs46 lbs62 lbs
130 lbs13 lbs22 lbs33 lbs48 lbs65 lbs
140 lbs14 lbs23 lbs35 lbs50 lbs67 lbs
150 lbs15 lbs24 lbs37 lbs52 lbs69 lbs
160 lbs16 lbs26 lbs39 lbs54 lbs72 lbs
170 lbs17 lbs27 lbs40 lbs56 lbs74 lbs
180 lbs18 lbs28 lbs42 lbs58 lbs76 lbs
190 lbs19 lbs29 lbs43 lbs59 lbs78 lbs
200 lbs20 lbs30 lbs44 lbs61 lbs80 lbs
210 lbs20 lbs31 lbs46 lbs63 lbs81 lbs
220 lbs21 lbs33 lbs47 lbs64 lbs83 lbs
230 lbs22 lbs34 lbs48 lbs66 lbs85 lbs
240 lbs23 lbs35 lbs49 lbs67 lbs86 lbs
250 lbs24 lbs36 lbs51 lbs68 lbs88 lbs
260 lbs25 lbs37 lbs52 lbs70 lbs89 lbs

Dumbbell Shoulder Press Standards by Age

Discover how Dumbbell Shoulder Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1525 lbs41 lbs62 lbs86 lbs114 lbs
2029 lbs47 lbs70 lbs99 lbs130 lbs
2530 lbs48 lbs72 lbs101 lbs133 lbs
3030 lbs48 lbs72 lbs101 lbs133 lbs
3530 lbs48 lbs72 lbs101 lbs133 lbs
4030 lbs48 lbs72 lbs101 lbs133 lbs
4528 lbs46 lbs68 lbs96 lbs127 lbs
5027 lbs43 lbs64 lbs90 lbs119 lbs
5525 lbs40 lbs60 lbs83 lbs110 lbs
6023 lbs36 lbs54 lbs76 lbs101 lbs
6521 lbs33 lbs49 lbs69 lbs91 lbs
7019 lbs30 lbs44 lbs62 lbs82 lbs
7517 lbs27 lbs40 lbs56 lbs73 lbs
8015 lbs24 lbs36 lbs50 lbs66 lbs
8514 lbs22 lbs32 lbs45 lbs59 lbs
9012 lbs20 lbs29 lbs40 lbs53 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1511 lbs19 lbs30 lbs44 lbs59 lbs
2013 lbs22 lbs35 lbs50 lbs67 lbs
2513 lbs23 lbs35 lbs51 lbs69 lbs
3013 lbs23 lbs35 lbs51 lbs69 lbs
3513 lbs23 lbs35 lbs51 lbs69 lbs
4013 lbs23 lbs35 lbs51 lbs69 lbs
4513 lbs22 lbs34 lbs49 lbs65 lbs
5012 lbs20 lbs32 lbs46 lbs61 lbs
5511 lbs19 lbs29 lbs42 lbs57 lbs
6010 lbs17 lbs27 lbs39 lbs52 lbs
659 lbs16 lbs24 lbs35 lbs47 lbs
708 lbs14 lbs22 lbs32 lbs42 lbs
758 lbs13 lbs20 lbs28 lbs38 lbs
807 lbs12 lbs18 lbs25 lbs34 lbs
856 lbs10 lbs16 lbs23 lbs31 lbs
906 lbs10 lbs15 lbs21 lbs28 lbs

Dumbbell Shoulder Press Overview

The Dumbbell Shoulder Press is a strength training exercise that targets the shoulders by pressing dumbbells overhead, enhancing upper body strength and stability.

Muscles Worked

Equipment Needed

Dumbbells, Bench (optional)

How To Perform the Dumbbell Shoulder Press

  1. Start by standing or sitting on a bench with back support, holding a dumbbell in each hand at shoulder height with your palms facing forward.
  2. Engage your core and keep your back straight.
  3. Exhale and press the dumbbells upward until your arms are fully extended overhead but not locked out.
  4. Pause briefly at the top, then inhale and slowly lower the dumbbells back to the starting position.
  5. Repeat for the desired number of repetitions, maintaining control and proper form throughout.

Want to perfect your form? Check out our detailed guide on Dumbbell Shoulder Press for proper technique and tips.

Pro Tips for Dumbbell Shoulder Press

  • Keep your core engaged to prevent arching your back.
  • Do not lock out your elbows at the top of the movement.
  • Use a controlled motion to avoid using momentum.
  • Start with lighter weights to master the form before progressing to heavier weights.

Compare Other Exercises

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