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Seated Dumbbell Shoulder Press Strength Standards for Men and Women

Discover how your Seated 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 Seated Dumbbell Shoulder Press Strength Level

Calculate Your Seated Dumbbell Shoulder Press Strength

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Seated Dumbbell Shoulder Press Weight Standards

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

LevelWeight
Beginner33 lbs
Novice51 lbs
Intermediate74 lbs
Advanced103 lbs
Elite135 lbs

Seated Dumbbell Shoulder Press Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.15
Novice0.25
Intermediate0.40
Advanced0.55
Elite0.75
LevelBodyweight Ratio
Beginner0.10
Novice0.15
Intermediate0.25
Advanced0.35
Elite0.50

Seated Dumbbell Shoulder Press Standards by Bodyweight

Find the Seated Dumbbell Shoulder Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs17 lbs29 lbs45 lbs65 lbs88 lbs
120 lbs20 lbs33 lbs50 lbs71 lbs95 lbs
130 lbs23 lbs37 lbs55 lbs77 lbs102 lbs
140 lbs26 lbs41 lbs60 lbs83 lbs109 lbs
150 lbs29 lbs45 lbs65 lbs89 lbs115 lbs
160 lbs32 lbs48 lbs69 lbs94 lbs122 lbs
170 lbs35 lbs52 lbs74 lbs99 lbs128 lbs
180 lbs38 lbs56 lbs78 lbs105 lbs134 lbs
190 lbs41 lbs59 lbs82 lbs110 lbs139 lbs
200 lbs44 lbs63 lbs87 lbs114 lbs145 lbs
210 lbs47 lbs66 lbs91 lbs119 lbs150 lbs
220 lbs50 lbs70 lbs95 lbs124 lbs155 lbs
230 lbs52 lbs73 lbs99 lbs128 lbs160 lbs
240 lbs55 lbs76 lbs102 lbs132 lbs165 lbs
250 lbs58 lbs79 lbs106 lbs137 lbs170 lbs
260 lbs60 lbs82 lbs110 lbs141 lbs174 lbs
270 lbs63 lbs86 lbs113 lbs145 lbs179 lbs
280 lbs66 lbs89 lbs117 lbs149 lbs183 lbs
290 lbs68 lbs92 lbs120 lbs153 lbs188 lbs
300 lbs71 lbs94 lbs123 lbs156 lbs192 lbs
310 lbs73 lbs97 lbs127 lbs160 lbs196 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs12 lbs19 lbs29 lbs41 lbs56 lbs
100 lbs13 lbs21 lbs31 lbs44 lbs59 lbs
110 lbs14 lbs23 lbs34 lbs47 lbs63 lbs
120 lbs16 lbs24 lbs36 lbs50 lbs66 lbs
130 lbs17 lbs26 lbs38 lbs53 lbs69 lbs
140 lbs18 lbs28 lbs40 lbs55 lbs72 lbs
150 lbs20 lbs29 lbs42 lbs57 lbs75 lbs
160 lbs21 lbs31 lbs44 lbs60 lbs77 lbs
170 lbs22 lbs32 lbs46 lbs62 lbs80 lbs
180 lbs23 lbs34 lbs47 lbs64 lbs82 lbs
190 lbs24 lbs35 lbs49 lbs66 lbs84 lbs
200 lbs25 lbs36 lbs51 lbs68 lbs86 lbs
210 lbs26 lbs38 lbs52 lbs70 lbs89 lbs
220 lbs27 lbs39 lbs54 lbs71 lbs91 lbs
230 lbs28 lbs40 lbs55 lbs73 lbs93 lbs
240 lbs29 lbs41 lbs57 lbs75 lbs94 lbs
250 lbs30 lbs43 lbs58 lbs76 lbs96 lbs
260 lbs31 lbs44 lbs60 lbs78 lbs98 lbs

Seated Dumbbell Shoulder Press Standards by Age

Discover how Seated Dumbbell Shoulder Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1528 lbs44 lbs64 lbs88 lbs115 lbs
2032 lbs49 lbs72 lbs100 lbs131 lbs
2533 lbs51 lbs74 lbs103 lbs135 lbs
3033 lbs51 lbs74 lbs103 lbs135 lbs
3533 lbs51 lbs74 lbs103 lbs135 lbs
4033 lbs51 lbs74 lbs103 lbs135 lbs
4531 lbs48 lbs71 lbs98 lbs128 lbs
5030 lbs46 lbs67 lbs92 lbs120 lbs
5528 lbs42 lbs62 lbs85 lbs112 lbs
6026 lbs39 lbs57 lbs78 lbs102 lbs
6524 lbs36 lbs52 lbs71 lbs93 lbs
7022 lbs33 lbs47 lbs65 lbs84 lbs
7520 lbs30 lbs43 lbs58 lbs76 lbs
8018 lbs27 lbs39 lbs53 lbs68 lbs
8517 lbs25 lbs35 lbs48 lbs62 lbs
9016 lbs23 lbs32 lbs43 lbs56 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1516 lbs24 lbs36 lbs50 lbs65 lbs
2017 lbs27 lbs40 lbs56 lbs74 lbs
2518 lbs28 lbs41 lbs57 lbs76 lbs
3018 lbs28 lbs41 lbs57 lbs76 lbs
3518 lbs28 lbs41 lbs57 lbs76 lbs
4018 lbs28 lbs41 lbs57 lbs76 lbs
4517 lbs26 lbs39 lbs55 lbs72 lbs
5016 lbs25 lbs37 lbs52 lbs68 lbs
5515 lbs24 lbs35 lbs48 lbs63 lbs
6015 lbs22 lbs32 lbs44 lbs58 lbs
6514 lbs20 lbs29 lbs41 lbs53 lbs
7013 lbs19 lbs27 lbs37 lbs48 lbs
7512 lbs17 lbs25 lbs33 lbs44 lbs
8011 lbs16 lbs22 lbs30 lbs39 lbs
8511 lbs15 lbs21 lbs28 lbs36 lbs
9010 lbs14 lbs19 lbs26 lbs33 lbs

Seated Dumbbell Shoulder Press Overview

The Seated Dumbbell Shoulder Press is an effective upper body exercise that targets the shoulders by pressing dumbbells overhead while seated, promoting strength and stability.

Muscles Worked

Equipment Needed

Dumbbells, Bench with back support

How To Perform the Seated Dumbbell Shoulder Press

  1. Sit 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 against the bench.
  3. Press the dumbbells upward until your arms are fully extended overhead.
  4. Slowly lower the dumbbells back to the starting position at shoulder height.
  5. Repeat for the desired number of repetitions, ensuring controlled movement throughout.

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

Pro Tips for Seated Dumbbell Shoulder Press

  • Keep your core engaged to maintain stability and avoid arching your back.
  • Use a controlled motion to avoid using momentum, which can lead to injury.
  • Start with a weight you can handle comfortably to perfect your form before increasing the load.
  • Exhale as you press the dumbbells up and inhale as you lower them.

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Ready to Improve Your Seated Dumbbell Shoulder Press?

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