Single Arm Dumbbell Overhead Press vs Standing Log Overhead Press Strength Standards
Compare your single arm dumbbell overhead press and standing log overhead press against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total external load and 1–12 strict reps. Second lift: total barbell load and 1–12 strict reps. Pounds or kilograms. For the first exercise, press one dumbbell from shoulder level to overhead lockout without leg drive, side bend, trunk heave, off-hand assistance, or shortened lockout. For the second exercise, complete strict standing log overhead press repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Single Arm Dumbbell Overhead Press vs Standing Log Overhead Press Strength Standards by Bodyweight
These bodyweight tables place the single arm dumbbell overhead press and standing log overhead press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Single Arm Dumbbell Overhead Press / Standing Log Overhead Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Single Arm Dumbbell Overhead Press vs Standing Log Overhead Press Standards
How to read the table: The first number is Single Arm Dumbbell Overhead Press; the second is Standing Log Overhead Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 25 / 77 lb 11.3 / 34.9 kg | 39 / 112 lb 17.7 / 50.8 kg | 59 / 147 lb 26.8 / 66.7 kg | 81 / 182 lb 36.7 / 82.6 kg |
| 130 lb 59 kg | 26 / 82 lb 11.8 / 37.2 kg | 41 / 118 lb 18.6 / 53.5 kg | 62 / 155 lb 28.1 / 70.3 kg | 85 / 192 lb 38.6 / 87.1 kg |
| 140 lb 63.5 kg | 28 / 86 lb 12.7 / 39 kg | 43 / 124 lb 19.5 / 56.2 kg | 65 / 163 lb 29.5 / 73.9 kg | 90 / 202 lb 40.8 / 91.6 kg |
| 150 lb 68 kg | 29 / 90 lb 13.2 / 40.8 kg | 45 / 130 lb 20.4 / 59 kg | 68 / 171 lb 30.8 / 77.6 kg | 94 / 211 lb 42.6 / 95.7 kg |
| 160 lb 72.6 kg | 30 / 94 lb 13.6 / 42.6 kg | 47 / 136 lb 21.3 / 61.7 kg | 71 / 178 lb 32.2 / 80.7 kg | 98 / 220 lb 44.5 / 99.8 kg |
| 170 lb 77.1 kg | 32 / 97 lb 14.5 / 44 kg | 49 / 141 lb 22.2 / 64 kg | 74 / 186 lb 33.6 / 84.4 kg | 102 / 229 lb 46.3 / 103.9 kg |
| 180 lb 81.6 kg | 33 / 101 lb 15 / 45.8 kg | 51 / 147 lb 23.1 / 66.7 kg | 77 / 193 lb 34.9 / 87.5 kg | 106 / 238 lb 48.1 / 108 kg |
| 190 lb 86.2 kg | 34 / 105 lb 15.4 / 47.6 kg | 53 / 152 lb 24 / 68.9 kg | 80 / 200 lb 36.3 / 90.7 kg | 110 / 247 lb 49.9 / 112 kg |
| 200 lb 90.7 kg | 35 / 109 lb 15.9 / 49.4 kg | 55 / 157 lb 24.9 / 71.2 kg | 83 / 207 lb 37.6 / 93.9 kg | 114 / 256 lb 51.7 / 116.1 kg |
| 210 lb 95.3 kg | 36 / 112 lb 16.3 / 50.8 kg | 57 / 162 lb 25.9 / 73.5 kg | 86 / 214 lb 39 / 97.1 kg | 118 / 264 lb 53.5 / 119.7 kg |
| 220 lb 99.8 kg | 37 / 116 lb 16.8 / 52.6 kg | 58 / 168 lb 26.3 / 76.2 kg | 88 / 221 lb 39.9 / 100.2 kg | 121 / 272 lb 54.9 / 123.4 kg |
| 230 lb 104.3 kg | 39 / 119 lb 17.7 / 54 kg | 60 / 173 lb 27.2 / 78.5 kg | 91 / 227 lb 41.3 / 103 kg | 125 / 281 lb 56.7 / 127.5 kg |
| 240 lb 108.9 kg | 40 / 123 lb 18.1 / 55.8 kg | 62 / 178 lb 28.1 / 80.7 kg | 93 / 234 lb 42.2 / 106.1 kg | 129 / 289 lb 58.5 / 131.1 kg |
| 250 lb 113.4 kg | 41 / 126 lb 18.6 / 57.2 kg | 64 / 183 lb 29 / 83 kg | 96 / 240 lb 43.5 / 108.9 kg | 132 / 297 lb 59.9 / 134.7 kg |
| 260 lb 117.9 kg | 42 / 129 lb 19.1 / 58.5 kg | 65 / 187 lb 29.5 / 84.8 kg | 99 / 247 lb 44.9 / 112 kg | 136 / 304 lb 61.7 / 137.9 kg |
| 270 lb 122.5 kg | 43 / 133 lb 19.5 / 60.3 kg | 67 / 192 lb 30.4 / 87.1 kg | 101 / 253 lb 45.8 / 114.8 kg | 139 / 312 lb 63 / 141.5 kg |
| 280 lb 127 kg | 44 / 136 lb 20 / 61.7 kg | 69 / 197 lb 31.3 / 89.4 kg | 104 / 259 lb 47.2 / 117.5 kg | 142 / 320 lb 64.4 / 145.1 kg |
| 290 lb 131.5 kg | 45 / 139 lb 20.4 / 63 kg | 70 / 201 lb 31.8 / 91.2 kg | 106 / 265 lb 48.1 / 120.2 kg | 146 / 327 lb 66.2 / 148.3 kg |
| 300 lb 136.1 kg | 46 / 142 lb 20.9 / 64.4 kg | 72 / 206 lb 32.7 / 93.4 kg | 108 / 271 lb 49 / 122.9 kg | 149 / 335 lb 67.6 / 152 kg |
Women’s Single Arm Dumbbell Overhead Press vs Standing Log Overhead Press Standards
How to read the table: The first number is Single Arm Dumbbell Overhead Press; the second is Standing Log Overhead Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 13 / 37 lb 5.9 / 16.8 kg | 22 / 57 lb 10 / 25.9 kg | 34 / 80 lb 15.4 / 36.3 kg | 47 / 103 lb 21.3 / 46.7 kg |
| 110 lb 49.9 kg | 14 / 39 lb 6.4 / 17.7 kg | 24 / 61 lb 10.9 / 27.7 kg | 36 / 85 lb 16.3 / 38.6 kg | 50 / 110 lb 22.7 / 49.9 kg |
| 120 lb 54.4 kg | 15 / 41 lb 6.8 / 18.6 kg | 25 / 65 lb 11.3 / 29.5 kg | 38 / 90 lb 17.2 / 40.8 kg | 53 / 116 lb 24 / 52.6 kg |
| 130 lb 59 kg | 15 / 44 lb 6.8 / 20 kg | 26 / 68 lb 11.8 / 30.8 kg | 40 / 95 lb 18.1 / 43.1 kg | 55 / 123 lb 24.9 / 55.8 kg |
| 140 lb 63.5 kg | 16 / 46 lb 7.3 / 20.9 kg | 28 / 72 lb 12.7 / 32.7 kg | 42 / 100 lb 19.1 / 45.4 kg | 58 / 129 lb 26.3 / 58.5 kg |
| 150 lb 68 kg | 17 / 48 lb 7.7 / 21.8 kg | 29 / 75 lb 13.2 / 34 kg | 44 / 105 lb 20 / 47.6 kg | 61 / 135 lb 27.7 / 61.2 kg |
| 160 lb 72.6 kg | 18 / 50 lb 8.2 / 22.7 kg | 30 / 78 lb 13.6 / 35.4 kg | 46 / 110 lb 20.9 / 49.9 kg | 64 / 141 lb 29 / 64 kg |
| 170 lb 77.1 kg | 18 / 52 lb 8.2 / 23.6 kg | 32 / 82 lb 14.5 / 37.2 kg | 48 / 114 lb 21.8 / 51.7 kg | 66 / 147 lb 29.9 / 66.7 kg |
| 180 lb 81.6 kg | 19 / 54 lb 8.6 / 24.5 kg | 33 / 85 lb 15 / 38.6 kg | 50 / 119 lb 22.7 / 54 kg | 69 / 152 lb 31.3 / 68.9 kg |
| 190 lb 86.2 kg | 20 / 56 lb 9.1 / 25.4 kg | 34 / 88 lb 15.4 / 39.9 kg | 52 / 123 lb 23.6 / 55.8 kg | 71 / 158 lb 32.2 / 71.7 kg |
| 200 lb 90.7 kg | 21 / 58 lb 9.5 / 26.3 kg | 35 / 91 lb 15.9 / 41.3 kg | 53 / 127 lb 24 / 57.6 kg | 74 / 164 lb 33.6 / 74.4 kg |
| 210 lb 95.3 kg | 21 / 60 lb 9.5 / 27.2 kg | 36 / 94 lb 16.3 / 42.6 kg | 55 / 131 lb 24.9 / 59.4 kg | 76 / 169 lb 34.5 / 76.7 kg |
| 220 lb 99.8 kg | 22 / 62 lb 10 / 28.1 kg | 37 / 97 lb 16.8 / 44 kg | 57 / 136 lb 25.9 / 61.7 kg | 79 / 174 lb 35.8 / 78.9 kg |
| 230 lb 104.3 kg | 23 / 64 lb 10.4 / 29 kg | 39 / 100 lb 17.7 / 45.4 kg | 59 / 140 lb 26.8 / 63.5 kg | 81 / 180 lb 36.7 / 81.6 kg |
| 240 lb 108.9 kg | 23 / 66 lb 10.4 / 29.9 kg | 40 / 103 lb 18.1 / 46.7 kg | 60 / 144 lb 27.2 / 65.3 kg | 83 / 185 lb 37.6 / 83.9 kg |
How Your Single Arm Dumbbell Overhead Press vs Standing Log Overhead Press Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Single Arm Dumbbell Overhead Press and Standing Log Overhead Press sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the single arm dumbbell overhead press strength level
For single arm dumbbell overhead press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the standing log overhead press strength level
For standing log overhead press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the single arm dumbbell overhead press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the standing log overhead press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
How Men’s Single Arm Dumbbell Overhead Press and Standing Log Overhead Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the standing log overhead press standard is higher; below zero means the single arm dumbbell overhead press standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 45.9 kg at 120 lb and 84.4 kg at 300 lb.
How to read the table: Every number is the standing log overhead press standard minus the single arm dumbbell overhead press standard. A plus sign means the standing log overhead press standard is higher. A minus sign means the single arm dumbbell overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +52 lb +23.6 kg | +73 lb +33.1 kg | +88 lb +39.9 kg | +101 lb +45.9 kg |
| 130 lb 59 kg | +56 lb +25.4 kg | +77 lb +34.9 kg | +93 lb +42.2 kg | +107 lb +48.5 kg |
| 140 lb 63.5 kg | +58 lb +26.3 kg | +81 lb +36.7 kg | +98 lb +44.4 kg | +112 lb +50.8 kg |
| 150 lb 68 kg | +61 lb +27.6 kg | +85 lb +38.6 kg | +103 lb +46.8 kg | +117 lb +53.1 kg |
| 160 lb 72.6 kg | +64 lb +29 kg | +89 lb +40.4 kg | +107 lb +48.5 kg | +122 lb +55.3 kg |
| 170 lb 77.1 kg | +65 lb +29.5 kg | +92 lb +41.8 kg | +112 lb +50.8 kg | +127 lb +57.6 kg |
| 180 lb 81.6 kg | +68 lb +30.8 kg | +96 lb +43.6 kg | +116 lb +52.6 kg | +132 lb +59.9 kg |
| 190 lb 86.2 kg | +71 lb +32.2 kg | +99 lb +44.9 kg | +120 lb +54.4 kg | +137 lb +62.1 kg |
| 200 lb 90.7 kg | +74 lb +33.5 kg | +102 lb +46.3 kg | +124 lb +56.3 kg | +142 lb +64.4 kg |
| 210 lb 95.3 kg | +76 lb +34.5 kg | +105 lb +47.6 kg | +128 lb +58.1 kg | +146 lb +66.2 kg |
| 220 lb 99.8 kg | +79 lb +35.8 kg | +110 lb +49.9 kg | +133 lb +60.3 kg | +151 lb +68.5 kg |
| 230 lb 104.3 kg | +80 lb +36.3 kg | +113 lb +51.3 kg | +136 lb +61.7 kg | +156 lb +70.8 kg |
| 240 lb 108.9 kg | +83 lb +37.7 kg | +116 lb +52.6 kg | +141 lb +63.9 kg | +160 lb +72.6 kg |
| 250 lb 113.4 kg | +85 lb +38.6 kg | +119 lb +54 kg | +144 lb +65.4 kg | +165 lb +74.8 kg |
| 260 lb 117.9 kg | +87 lb +39.4 kg | +122 lb +55.3 kg | +148 lb +67.1 kg | +168 lb +76.2 kg |
| 270 lb 122.5 kg | +90 lb +40.8 kg | +125 lb +56.7 kg | +152 lb +69 kg | +173 lb +78.5 kg |
| 280 lb 127 kg | +92 lb +41.7 kg | +128 lb +58.1 kg | +155 lb +70.3 kg | +178 lb +80.7 kg |
| 290 lb 131.5 kg | +94 lb +42.6 kg | +131 lb +59.4 kg | +159 lb +72.1 kg | +181 lb +82.1 kg |
| 300 lb 136.1 kg | +96 lb +43.5 kg | +134 lb +60.7 kg | +163 lb +73.9 kg | +186 lb +84.4 kg |
How Women’s Single Arm Dumbbell Overhead Press and Standing Log Overhead Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Standing Log Overhead Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 25.4 kg at 100 lb and 46.3 kg at 240 lb.
How to read the table: Every number is the standing log overhead press standard minus the single arm dumbbell overhead press standard. A plus sign means the standing log overhead press standard is higher. A minus sign means the single arm dumbbell overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +24 lb +10.9 kg | +35 lb +15.9 kg | +46 lb +20.9 kg | +56 lb +25.4 kg |
| 110 lb 49.9 kg | +25 lb +11.3 kg | +37 lb +16.8 kg | +49 lb +22.3 kg | +60 lb +27.2 kg |
| 120 lb 54.4 kg | +26 lb +11.8 kg | +40 lb +18.2 kg | +52 lb +23.6 kg | +63 lb +28.6 kg |
| 130 lb 59 kg | +29 lb +13.2 kg | +42 lb +19 kg | +55 lb +25 kg | +68 lb +30.9 kg |
| 140 lb 63.5 kg | +30 lb +13.6 kg | +44 lb +20 kg | +58 lb +26.3 kg | +71 lb +32.2 kg |
| 150 lb 68 kg | +31 lb +14.1 kg | +46 lb +20.8 kg | +61 lb +27.6 kg | +74 lb +33.5 kg |
| 160 lb 72.6 kg | +32 lb +14.5 kg | +48 lb +21.8 kg | +64 lb +29 kg | +77 lb +35 kg |
| 170 lb 77.1 kg | +34 lb +15.4 kg | +50 lb +22.7 kg | +66 lb +29.9 kg | +81 lb +36.8 kg |
| 180 lb 81.6 kg | +35 lb +15.9 kg | +52 lb +23.6 kg | +69 lb +31.3 kg | +83 lb +37.6 kg |
| 190 lb 86.2 kg | +36 lb +16.3 kg | +54 lb +24.5 kg | +71 lb +32.2 kg | +87 lb +39.5 kg |
| 200 lb 90.7 kg | +37 lb +16.8 kg | +56 lb +25.4 kg | +74 lb +33.6 kg | +90 lb +40.8 kg |
| 210 lb 95.3 kg | +39 lb +17.7 kg | +58 lb +26.3 kg | +76 lb +34.5 kg | +93 lb +42.2 kg |
| 220 lb 99.8 kg | +40 lb +18.1 kg | +60 lb +27.2 kg | +79 lb +35.8 kg | +95 lb +43.1 kg |
| 230 lb 104.3 kg | +41 lb +18.6 kg | +61 lb +27.7 kg | +81 lb +36.7 kg | +99 lb +44.9 kg |
| 240 lb 108.9 kg | +43 lb +19.5 kg | +63 lb +28.6 kg | +84 lb +38.1 kg | +102 lb +46.3 kg |
Single Arm Dumbbell Overhead Press and Standing Log Overhead Press Exercises Used by This Calculator
The calculator expects repeatable single arm dumbbell overhead press and standing log overhead press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Single Arm Dumbbell Overhead Press and Standing Log Overhead Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Single Arm Dumbbell Overhead Press setup and load convention
One dumbbell pressed overhead by one arm at a time. Total valid reps across both arms combined. Press one dumbbell from shoulder level to overhead lockout without leg drive, side bend, trunk heave, off-hand assistance, or shortened lockout. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Standing Log Overhead Press setup and load convention
Standing Log Overhead Press only. Press a strongman log from a stable standing rack position to controlled overhead lockout with balanced feet and no second dip unless the entered variation explicitly allows push press. Do not enter barbell overhead press substitution, axle substitution, push jerk, split jerk, unstable layback, failed lockout, rack bounce, machine pressing, or assistance.
Enter one recent Single Arm Dumbbell Overhead Press result and one recent Standing Log Overhead Press result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Single Arm Dumbbell Overhead Press — View the individual Single Arm Dumbbell Overhead Press standards and next strength-level target.
- Standing Log Overhead Press — View the individual Standing Log Overhead Press standards and next strength-level target.
- Standing Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Arnold Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Landmine Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.