Dumbbell Z Press Strength Standards for Men and Women
Discover how your Dumbbell Z 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 Z Press Strength Level
Calculate Your Dumbbell Z Press Strength
Dumbbell Z Press Weight Standards
Compare your Dumbbell Z Press performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 22 lbs |
| Novice | 40 lbs |
| Intermediate | 64 lbs |
| Advanced | 94 lbs |
| Elite | 128 lbs |
Dumbbell Z Press Bodyweight Ratio Standards
See how your Dumbbell Z Press strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.20 |
| Intermediate | 0.35 |
| Advanced | 0.55 |
| Elite | 0.75 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.05 |
| Novice | 0.15 |
| Intermediate | 0.20 |
| Advanced | 0.35 |
| Elite | 0.45 |
Dumbbell Z Press Standards by Bodyweight
Find the Dumbbell Z Press strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 11 lbs | 22 lbs | 38 lbs | 60 lbs | 86 lbs |
| 120 lbs | 13 lbs | 25 lbs | 43 lbs | 66 lbs | 92 lbs |
| 130 lbs | 15 lbs | 28 lbs | 47 lbs | 71 lbs | 99 lbs |
| 140 lbs | 18 lbs | 32 lbs | 51 lbs | 76 lbs | 105 lbs |
| 150 lbs | 20 lbs | 35 lbs | 56 lbs | 81 lbs | 111 lbs |
| 160 lbs | 22 lbs | 38 lbs | 60 lbs | 86 lbs | 117 lbs |
| 170 lbs | 24 lbs | 41 lbs | 63 lbs | 91 lbs | 122 lbs |
| 180 lbs | 27 lbs | 44 lbs | 67 lbs | 96 lbs | 128 lbs |
| 190 lbs | 29 lbs | 47 lbs | 71 lbs | 100 lbs | 133 lbs |
| 200 lbs | 31 lbs | 50 lbs | 75 lbs | 104 lbs | 138 lbs |
| 210 lbs | 34 lbs | 53 lbs | 78 lbs | 109 lbs | 142 lbs |
| 220 lbs | 36 lbs | 56 lbs | 82 lbs | 113 lbs | 147 lbs |
| 230 lbs | 38 lbs | 58 lbs | 85 lbs | 117 lbs | 152 lbs |
| 240 lbs | 40 lbs | 61 lbs | 88 lbs | 120 lbs | 156 lbs |
| 250 lbs | 42 lbs | 64 lbs | 91 lbs | 124 lbs | 160 lbs |
| 260 lbs | 44 lbs | 66 lbs | 95 lbs | 128 lbs | 164 lbs |
| 270 lbs | 46 lbs | 69 lbs | 98 lbs | 131 lbs | 169 lbs |
| 280 lbs | 48 lbs | 71 lbs | 101 lbs | 135 lbs | 173 lbs |
| 290 lbs | 50 lbs | 74 lbs | 104 lbs | 138 lbs | 176 lbs |
| 300 lbs | 52 lbs | 76 lbs | 106 lbs | 142 lbs | 180 lbs |
| 310 lbs | 54 lbs | 79 lbs | 109 lbs | 145 lbs | 184 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 8 lbs | 15 lbs | 25 lbs | 38 lbs | 53 lbs |
| 100 lbs | 9 lbs | 17 lbs | 27 lbs | 40 lbs | 56 lbs |
| 110 lbs | 10 lbs | 18 lbs | 29 lbs | 43 lbs | 59 lbs |
| 120 lbs | 11 lbs | 19 lbs | 31 lbs | 45 lbs | 61 lbs |
| 130 lbs | 12 lbs | 20 lbs | 32 lbs | 47 lbs | 64 lbs |
| 140 lbs | 13 lbs | 22 lbs | 34 lbs | 49 lbs | 66 lbs |
| 150 lbs | 14 lbs | 23 lbs | 35 lbs | 50 lbs | 68 lbs |
| 160 lbs | 15 lbs | 24 lbs | 37 lbs | 52 lbs | 70 lbs |
| 170 lbs | 15 lbs | 25 lbs | 38 lbs | 54 lbs | 72 lbs |
| 180 lbs | 16 lbs | 26 lbs | 39 lbs | 55 lbs | 74 lbs |
| 190 lbs | 17 lbs | 27 lbs | 40 lbs | 57 lbs | 75 lbs |
| 200 lbs | 18 lbs | 28 lbs | 42 lbs | 58 lbs | 77 lbs |
| 210 lbs | 18 lbs | 29 lbs | 43 lbs | 60 lbs | 79 lbs |
| 220 lbs | 19 lbs | 30 lbs | 44 lbs | 61 lbs | 80 lbs |
| 230 lbs | 20 lbs | 31 lbs | 45 lbs | 62 lbs | 82 lbs |
| 240 lbs | 20 lbs | 31 lbs | 46 lbs | 64 lbs | 83 lbs |
| 250 lbs | 21 lbs | 32 lbs | 47 lbs | 65 lbs | 84 lbs |
| 260 lbs | 22 lbs | 33 lbs | 48 lbs | 66 lbs | 86 lbs |
Dumbbell Z Press Standards by Age
Discover how Dumbbell Z Press strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 19 lbs | 34 lbs | 55 lbs | 80 lbs | 109 lbs |
| 20 | 22 lbs | 39 lbs | 62 lbs | 91 lbs | 125 lbs |
| 25 | 22 lbs | 40 lbs | 64 lbs | 94 lbs | 128 lbs |
| 30 | 22 lbs | 40 lbs | 64 lbs | 94 lbs | 128 lbs |
| 35 | 22 lbs | 40 lbs | 64 lbs | 94 lbs | 128 lbs |
| 40 | 22 lbs | 40 lbs | 64 lbs | 94 lbs | 128 lbs |
| 45 | 21 lbs | 38 lbs | 61 lbs | 89 lbs | 121 lbs |
| 50 | 20 lbs | 36 lbs | 57 lbs | 84 lbs | 114 lbs |
| 55 | 19 lbs | 33 lbs | 53 lbs | 78 lbs | 106 lbs |
| 60 | 18 lbs | 31 lbs | 49 lbs | 71 lbs | 97 lbs |
| 65 | 16 lbs | 28 lbs | 44 lbs | 65 lbs | 88 lbs |
| 70 | 15 lbs | 25 lbs | 40 lbs | 58 lbs | 79 lbs |
| 75 | 14 lbs | 23 lbs | 36 lbs | 52 lbs | 71 lbs |
| 80 | 12 lbs | 21 lbs | 33 lbs | 47 lbs | 64 lbs |
| 85 | 11 lbs | 19 lbs | 29 lbs | 43 lbs | 58 lbs |
| 90 | 11 lbs | 17 lbs | 27 lbs | 39 lbs | 52 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 11 lbs | 19 lbs | 29 lbs | 43 lbs | 58 lbs |
| 20 | 12 lbs | 21 lbs | 33 lbs | 48 lbs | 66 lbs |
| 25 | 13 lbs | 21 lbs | 34 lbs | 49 lbs | 67 lbs |
| 30 | 13 lbs | 21 lbs | 34 lbs | 49 lbs | 67 lbs |
| 35 | 13 lbs | 21 lbs | 34 lbs | 49 lbs | 67 lbs |
| 40 | 13 lbs | 21 lbs | 34 lbs | 49 lbs | 67 lbs |
| 45 | 12 lbs | 20 lbs | 32 lbs | 47 lbs | 64 lbs |
| 50 | 12 lbs | 19 lbs | 30 lbs | 44 lbs | 60 lbs |
| 55 | 11 lbs | 18 lbs | 28 lbs | 41 lbs | 56 lbs |
| 60 | 10 lbs | 17 lbs | 26 lbs | 38 lbs | 51 lbs |
| 65 | 9 lbs | 16 lbs | 24 lbs | 35 lbs | 47 lbs |
| 70 | 9 lbs | 14 lbs | 22 lbs | 31 lbs | 42 lbs |
| 75 | 8 lbs | 13 lbs | 20 lbs | 28 lbs | 38 lbs |
| 80 | 8 lbs | 12 lbs | 18 lbs | 26 lbs | 34 lbs |
| 85 | 7 lbs | 11 lbs | 16 lbs | 23 lbs | 31 lbs |
| 90 | 7 lbs | 10 lbs | 15 lbs | 21 lbs | 28 lbs |
Dumbbell Z Press Overview
The Dumbbell Z Press is a challenging seated shoulder press variation that targets the shoulders and core, improving stability, strength, and posture.
Muscles Worked
Equipment Needed
Dumbbells
How To Perform the Dumbbell Z Press
- Sit on the floor with your legs extended straight in front of you and your back upright.
- Hold a dumbbell in each hand at shoulder height with your palms facing forward.
- Engage your core and keep your back straight throughout the movement.
- Press the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to shoulder height with control.
- Repeat for the desired number of repetitions.
Want to perfect your form? Check out our detailed guide on Dumbbell Z Press for proper technique and tips.
Pro Tips for Dumbbell Z Press
- Maintain an upright posture and avoid leaning back.
- Engage your core to stabilize your spine.
- Use controlled movements to avoid shoulder strain.
- Start with lighter weights to master the form before progressing.
Dumbbell Z Press Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Dumbbell Z 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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