Dumbbell Overhead Press

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The Basics

The dumbbell overhead press is primarily used as a strength exercise. It is classified as a vertical upper push movement. It is more generally classified as a upper push movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Related Exercises

Base Exercise

The most common or basic version of the given exercise.

Overhead Press

Alternatives

Alternative exercises are good replacements for the given exercise. They develop the same fitness component and/or muscle group but do so in a different way that may work better for you.

Overhead Press

Handstand Push Up

Similar Exercises

Similar exercises work some or all of the same muscles, but are different from the given exercise in a way that doesn't make them as good of a replacement as the alternative exercises.

Planche Push Up

Bench Press

Dip

Push Up

Tricep Extension

Planche

Back Lever

Lateral Raise

Opposing Exercises

Opposing exercises target the antagonist muscles or the opposite movement pattern of the given exercise. Useful for finding agonist/antagonist exercise pairings to reduce rest time and speed up workouts.

Pull Up

Lat Pulldown

Front Lever Raise

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Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

	Rank	Time	Score	Description
●	Untrained	<1 month	<30	Average or below average.
●	Beginner	1-4 months	30-40	Better than average.
●	Novice	4-12 months	40-50	Much better than average.
●	Intermediate	1-2 years	50-60	Fit. A healthy, achievable goal for most people.
●	Advanced	2-4 years	60-70	Very fit. Difficult to achieve for most people.
●	Elite	4+ years	70+	Among the best. Nearing the average maximum potential. Likely able to compete at some level.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.

Male 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	43	66	90	113	137
130	46	71	95	120	145
140	48	74	100	126	151
150	50	77	104	131	158
160	51	80	108	136	165
170	53	82	112	141	171
180	56	86	117	147	178
190	57	89	121	152	184
200	59	91	124	157	190
210	60	94	128	162	196
220	61	97	132	167	202
230	64	100	136	172	208
240	65	102	139	177	214
250	67	105	143	181	219
260	68	107	146	185	224

Female 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	32	50	67	85	102
110	34	52	71	90	109
120	35	55	75	95	115
130	38	59	79	100	121
140	39	61	83	105	127
150	40	63	86	110	133
160	42	66	90	114	138
170	43	68	93	118	143
180	45	71	97	123	149
190	46	73	100	127	154
200	47	75	103	131	159
210	49	77	106	135	164
220	50	79	109	139	169
230	52	82	113	144	174
240	53	84	116	147	179

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	43	66	90	113	137
130	46	71	95	120	145
140	48	74	100	126	151
150	50	77	104	131	158
160	51	80	108	136	165
170	53	82	112	141	171
180	56	86	117	147	178
190	57	89	121	152	184
200	59	91	124	157	190
210	60	94	128	162	196
220	61	97	132	167	202
230	64	100	136	172	208
240	65	102	139	177	214
250	67	105	143	181	219
260	68	107	146	185	224

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	32	50	67	85	102
110	34	52	71	90	109
120	35	55	75	95	115
130	38	59	79	100	121
140	39	61	83	105	127
150	40	63	86	110	133
160	42	66	90	114	138
170	43	68	93	118	143
180	45	71	97	123	149
190	46	73	100	127	154
200	47	75	103	131	159
210	49	77	106	135	164
220	50	79	109	139	169
230	52	82	113	144	174
240	53	84	116	147	179

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	43	66	90	113	137
130	46	71	95	120	145
140	48	74	100	126	151
150	50	77	104	131	158
160	51	80	108	136	165
170	53	82	112	141	171
180	56	86	117	147	178
190	57	89	121	152	184
200	59	91	124	157	190
210	60	94	128	162	196
220	61	97	132	167	202
230	64	100	136	172	208
240	65	102	139	177	214
250	67	105	143	181	219
260	68	107	146	185	224

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	32	50	67	85	102
110	34	52	71	90	109
120	35	55	75	95	115
130	38	59	79	100	121
140	39	61	83	105	127
150	40	63	86	110	133
160	42	66	90	114	138
170	43	68	93	118	143
180	45	71	97	123	149
190	46	73	100	127	154
200	47	75	103	131	159
210	49	77	106	135	164
220	50	79	109	139	169
230	52	82	113	144	174
240	53	84	116	147	179

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	43	66	90	113	137
130	46	71	95	120	145
140	48	74	100	126	151
150	50	77	104	131	158
160	51	80	108	136	165
170	53	82	112	141	171
180	56	86	117	147	178
190	57	89	121	152	184
200	59	91	124	157	190
210	60	94	128	162	196
220	61	97	132	167	202
230	64	100	136	172	208
240	65	102	139	177	214
250	67	105	143	181	219
260	68	107	146	185	224

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	32	50	67	85	102
110	34	52	71	90	109
120	35	55	75	95	115
130	38	59	79	100	121
140	39	61	83	105	127
150	40	63	86	110	133
160	42	66	90	114	138
170	43	68	93	118	143
180	45	71	97	123	149
190	46	73	100	127	154
200	47	75	103	131	159
210	49	77	106	135	164
220	50	79	109	139	169
230	52	82	113	144	174
240	53	84	116	147	179