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.

Beginner22 lbs
Novice40 lbs
Intermediate64 lbs
Advanced94 lbs
Elite128 lbs

Dumbbell Z Press Bodyweight Ratio Standards

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

LevelBodyweight Ratio
LevelBodyweight Ratio

Dumbbell Z Press Standards by Bodyweight

Find the Dumbbell Z Press strength standards for your specific body weight.
110 lbs11 lbs22 lbs38 lbs60 lbs86 lbs
120 lbs13 lbs25 lbs43 lbs66 lbs92 lbs
130 lbs15 lbs28 lbs47 lbs71 lbs99 lbs
140 lbs18 lbs32 lbs51 lbs76 lbs105 lbs
150 lbs20 lbs35 lbs56 lbs81 lbs111 lbs
160 lbs22 lbs38 lbs60 lbs86 lbs117 lbs
170 lbs24 lbs41 lbs63 lbs91 lbs122 lbs
180 lbs27 lbs44 lbs67 lbs96 lbs128 lbs
190 lbs29 lbs47 lbs71 lbs100 lbs133 lbs
200 lbs31 lbs50 lbs75 lbs104 lbs138 lbs
210 lbs34 lbs53 lbs78 lbs109 lbs142 lbs
220 lbs36 lbs56 lbs82 lbs113 lbs147 lbs
230 lbs38 lbs58 lbs85 lbs117 lbs152 lbs
240 lbs40 lbs61 lbs88 lbs120 lbs156 lbs
250 lbs42 lbs64 lbs91 lbs124 lbs160 lbs
260 lbs44 lbs66 lbs95 lbs128 lbs164 lbs
270 lbs46 lbs69 lbs98 lbs131 lbs169 lbs
280 lbs48 lbs71 lbs101 lbs135 lbs173 lbs
290 lbs50 lbs74 lbs104 lbs138 lbs176 lbs
300 lbs52 lbs76 lbs106 lbs142 lbs180 lbs
310 lbs54 lbs79 lbs109 lbs145 lbs184 lbs
90 lbs8 lbs15 lbs25 lbs38 lbs53 lbs
100 lbs9 lbs17 lbs27 lbs40 lbs56 lbs
110 lbs10 lbs18 lbs29 lbs43 lbs59 lbs
120 lbs11 lbs19 lbs31 lbs45 lbs61 lbs
130 lbs12 lbs20 lbs32 lbs47 lbs64 lbs
140 lbs13 lbs22 lbs34 lbs49 lbs66 lbs
150 lbs14 lbs23 lbs35 lbs50 lbs68 lbs
160 lbs15 lbs24 lbs37 lbs52 lbs70 lbs
170 lbs15 lbs25 lbs38 lbs54 lbs72 lbs
180 lbs16 lbs26 lbs39 lbs55 lbs74 lbs
190 lbs17 lbs27 lbs40 lbs57 lbs75 lbs
200 lbs18 lbs28 lbs42 lbs58 lbs77 lbs
210 lbs18 lbs29 lbs43 lbs60 lbs79 lbs
220 lbs19 lbs30 lbs44 lbs61 lbs80 lbs
230 lbs20 lbs31 lbs45 lbs62 lbs82 lbs
240 lbs20 lbs31 lbs46 lbs64 lbs83 lbs
250 lbs21 lbs32 lbs47 lbs65 lbs84 lbs
260 lbs22 lbs33 lbs48 lbs66 lbs86 lbs

Dumbbell Z Press Standards by Age

Discover how Dumbbell Z Press strength standards vary across different age groups.
1519 lbs34 lbs55 lbs80 lbs109 lbs
2022 lbs39 lbs62 lbs91 lbs125 lbs
2522 lbs40 lbs64 lbs94 lbs128 lbs
3022 lbs40 lbs64 lbs94 lbs128 lbs
3522 lbs40 lbs64 lbs94 lbs128 lbs
4022 lbs40 lbs64 lbs94 lbs128 lbs
4521 lbs38 lbs61 lbs89 lbs121 lbs
5020 lbs36 lbs57 lbs84 lbs114 lbs
5519 lbs33 lbs53 lbs78 lbs106 lbs
6018 lbs31 lbs49 lbs71 lbs97 lbs
6516 lbs28 lbs44 lbs65 lbs88 lbs
7015 lbs25 lbs40 lbs58 lbs79 lbs
7514 lbs23 lbs36 lbs52 lbs71 lbs
8012 lbs21 lbs33 lbs47 lbs64 lbs
8511 lbs19 lbs29 lbs43 lbs58 lbs
9011 lbs17 lbs27 lbs39 lbs52 lbs
1511 lbs19 lbs29 lbs43 lbs58 lbs
2012 lbs21 lbs33 lbs48 lbs66 lbs
2513 lbs21 lbs34 lbs49 lbs67 lbs
3013 lbs21 lbs34 lbs49 lbs67 lbs
3513 lbs21 lbs34 lbs49 lbs67 lbs
4013 lbs21 lbs34 lbs49 lbs67 lbs
4512 lbs20 lbs32 lbs47 lbs64 lbs
5012 lbs19 lbs30 lbs44 lbs60 lbs
5511 lbs18 lbs28 lbs41 lbs56 lbs
6010 lbs17 lbs26 lbs38 lbs51 lbs
659 lbs16 lbs24 lbs35 lbs47 lbs
709 lbs14 lbs22 lbs31 lbs42 lbs
758 lbs13 lbs20 lbs28 lbs38 lbs
808 lbs12 lbs18 lbs26 lbs34 lbs
857 lbs11 lbs16 lbs23 lbs31 lbs
907 lbs10 lbs15 lbs21 lbs28 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


How To Perform the Dumbbell Z Press

  1. Sit on the floor with your legs extended straight in front of you and your back upright.
  2. Hold a dumbbell in each hand at shoulder height with your palms facing forward.
  3. Engage your core and keep your back straight throughout the movement.
  4. Press the dumbbells overhead until your arms are fully extended.
  5. Lower the dumbbells back to shoulder height with control.
  6. 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.

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