Weighted Push-Ups (standard) vs Single Arm Dumbbell Push Press
Compare your weighted push-up and single arm dumbbell push press against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: added weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, keep a straight line from shoulders to heels, lower the sternum to roughly two to three inches from the floor. For the second exercise, use one controlled dip and drive to press one dumbbell overhead without a rebend catch, thruster pattern, strict-press grind after a failed drive, side bend, or off-hand assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Weighted Push-Ups vs Single Arm Dumbbell Push Press Strength Standards
Use these tables to compare the estimated one-rep max required for the weighted push-up and single arm dumbbell push press to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Weighted Push-Ups / Single Arm Dumbbell Push Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Weighted Push-Ups vs Single Arm Dumbbell Push Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Weighted Push-Ups | 24 lb10.9 kg | 36 lb16.3 kg | 54 lb24.5 kg | 72 lb32.6 kg |
| Single Arm Dumbbell Push Press | 31 lb14.1 kg | 48 lb21.8 kg | 70 lb31.8 kg | 95 lb43.1 kg | |
| 130 lb59 kg | Weighted Push-Ups | 26 lb11.8 kg | 39 lb17.7 kg | 59 lb26.6 kg | 78 lb35.4 kg |
| Single Arm Dumbbell Push Press | 33 lb15 kg | 50 lb22.7 kg | 74 lb33.6 kg | 100 lb45.4 kg | |
| 140 lb63.5 kg | Weighted Push-Ups | 28 lb12.7 kg | 42 lb19.1 kg | 63 lb28.6 kg | 84 lb38.1 kg |
| Single Arm Dumbbell Push Press | 34 lb15.4 kg | 53 lb24 kg | 78 lb35.4 kg | 105 lb47.6 kg | |
| 150 lb68 kg | Weighted Push-Ups | 30 lb13.6 kg | 45 lb20.4 kg | 67 lb30.6 kg | 90 lb40.8 kg |
| Single Arm Dumbbell Push Press | 36 lb16.3 kg | 56 lb25.4 kg | 81 lb36.7 kg | 110 lb49.9 kg | |
| 160 lb72.6 kg | Weighted Push-Ups | 32 lb14.5 kg | 48 lb21.8 kg | 72 lb32.7 kg | 96 lb43.6 kg |
| Single Arm Dumbbell Push Press | 37 lb16.8 kg | 58 lb26.3 kg | 85 lb38.6 kg | 115 lb52.2 kg | |
| 170 lb77.1 kg | Weighted Push-Ups | 34 lb15.4 kg | 51 lb23.1 kg | 76 lb34.7 kg | 102 lb46.3 kg |
| Single Arm Dumbbell Push Press | 39 lb17.7 kg | 60 lb27.2 kg | 88 lb39.9 kg | 120 lb54.4 kg | |
| 180 lb81.6 kg | Weighted Push-Ups | 36 lb16.3 kg | 54 lb24.5 kg | 81 lb36.7 kg | 108 lb49 kg |
| Single Arm Dumbbell Push Press | 41 lb18.6 kg | 63 lb28.6 kg | 92 lb41.7 kg | 124 lb56.2 kg | |
| 190 lb86.2 kg | Weighted Push-Ups | 38 lb17.2 kg | 57 lb25.9 kg | 86 lb38.8 kg | 114 lb51.7 kg |
| Single Arm Dumbbell Push Press | 42 lb19.1 kg | 65 lb29.5 kg | 95 lb43.1 kg | 129 lb58.5 kg | |
| 200 lb90.7 kg | Weighted Push-Ups | 40 lb18.1 kg | 60 lb27.2 kg | 90 lb40.8 kg | 120 lb54.4 kg |
| Single Arm Dumbbell Push Press | 43 lb19.5 kg | 67 lb30.4 kg | 98 lb44.5 kg | 133 lb60.3 kg | |
| 210 lb95.3 kg | Weighted Push-Ups | 42 lb19.1 kg | 63 lb28.6 kg | 95 lb42.9 kg | 126 lb57.2 kg |
| Single Arm Dumbbell Push Press | 45 lb20.4 kg | 69 lb31.3 kg | 102 lb46.3 kg | 138 lb62.6 kg | |
| 220 lb99.8 kg | Weighted Push-Ups | 44 lb20 kg | 66 lb29.9 kg | 99 lb44.9 kg | 132 lb59.9 kg |
| Single Arm Dumbbell Push Press | 46 lb20.9 kg | 72 lb32.7 kg | 105 lb47.6 kg | 142 lb64.4 kg | |
| 230 lb104.3 kg | Weighted Push-Ups | 46 lb20.9 kg | 69 lb31.3 kg | 103 lb46.9 kg | 138 lb62.6 kg |
| Single Arm Dumbbell Push Press | 48 lb21.8 kg | 74 lb33.6 kg | 108 lb49 kg | 147 lb66.7 kg | |
| 240 lb108.9 kg | Weighted Push-Ups | 48 lb21.8 kg | 72 lb32.7 kg | 108 lb49 kg | 144 lb65.3 kg |
| Single Arm Dumbbell Push Press | 49 lb22.2 kg | 76 lb34.5 kg | 111 lb50.3 kg | 151 lb68.5 kg | |
| 250 lb113.4 kg | Weighted Push-Ups | 50 lb22.7 kg | 75 lb34 kg | 113 lb51 kg | 150 lb68 kg |
| Single Arm Dumbbell Push Press | 50 lb22.7 kg | 78 lb35.4 kg | 114 lb51.7 kg | 155 lb70.3 kg | |
| 260 lb117.9 kg | Weighted Push-Ups | 52 lb23.6 kg | 78 lb35.4 kg | 117 lb53.1 kg | 156 lb70.7 kg |
| Single Arm Dumbbell Push Press | 52 lb23.6 kg | 80 lb36.3 kg | 117 lb53.1 kg | 159 lb72.1 kg | |
| 270 lb122.5 kg | Weighted Push-Ups | 54 lb24.5 kg | 81 lb36.8 kg | 122 lb55.1 kg | 162 lb73.5 kg |
| Single Arm Dumbbell Push Press | 53 lb24 kg | 82 lb37.2 kg | 120 lb54.4 kg | 163 lb73.9 kg | |
| 280 lb127 kg | Weighted Push-Ups | 56 lb25.4 kg | 84 lb38.1 kg | 126 lb57.2 kg | 168 lb76.2 kg |
| Single Arm Dumbbell Push Press | 54 lb24.5 kg | 84 lb38.1 kg | 123 lb55.8 kg | 167 lb75.7 kg | |
| 290 lb131.5 kg | Weighted Push-Ups | 58 lb26.3 kg | 87 lb39.4 kg | 130 lb59.2 kg | 174 lb78.9 kg |
| Single Arm Dumbbell Push Press | 56 lb25.4 kg | 86 lb39 kg | 126 lb57.2 kg | 171 lb77.6 kg | |
| 300 lb136.1 kg | Weighted Push-Ups | 60 lb27.2 kg | 90 lb40.8 kg | 135 lb61.2 kg | 180 lb81.7 kg |
| Single Arm Dumbbell Push Press | 57 lb25.9 kg | 88 lb39.9 kg | 129 lb58.5 kg | 175 lb79.4 kg |
Women’s Weighted Push-Ups vs Single Arm Dumbbell Push Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Weighted Push-Ups | 15 lb6.8 kg | 25 lb11.4 kg | 40 lb18.2 kg | 60 lb27.2 kg |
| Single Arm Dumbbell Push Press | 16 lb7.3 kg | 27 lb12.2 kg | 39 lb17.7 kg | 55 lb24.9 kg | |
| 110 lb49.9 kg | Weighted Push-Ups | 17 lb7.5 kg | 28 lb12.5 kg | 44 lb20 kg | 66 lb29.9 kg |
| Single Arm Dumbbell Push Press | 17 lb7.7 kg | 28 lb12.7 kg | 41 lb18.6 kg | 59 lb26.8 kg | |
| 120 lb54.4 kg | Weighted Push-Ups | 18 lb8.2 kg | 30 lb13.6 kg | 48 lb21.8 kg | 72 lb32.6 kg |
| Single Arm Dumbbell Push Press | 18 lb8.2 kg | 30 lb13.6 kg | 44 lb20 kg | 62 lb28.1 kg | |
| 130 lb59 kg | Weighted Push-Ups | 20 lb8.9 kg | 33 lb14.8 kg | 52 lb23.6 kg | 78 lb35.4 kg |
| Single Arm Dumbbell Push Press | 19 lb8.6 kg | 32 lb14.5 kg | 46 lb20.9 kg | 65 lb29.5 kg | |
| 140 lb63.5 kg | Weighted Push-Ups | 21 lb9.5 kg | 35 lb15.9 kg | 56 lb25.4 kg | 84 lb38.1 kg |
| Single Arm Dumbbell Push Press | 20 lb9.1 kg | 33 lb15 kg | 49 lb22.2 kg | 69 lb31.3 kg | |
| 150 lb68 kg | Weighted Push-Ups | 22 lb10.2 kg | 37 lb17 kg | 60 lb27.2 kg | 90 lb40.8 kg |
| Single Arm Dumbbell Push Press | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg | 72 lb32.7 kg | |
| 160 lb72.6 kg | Weighted Push-Ups | 24 lb10.9 kg | 40 lb18.2 kg | 64 lb29 kg | 96 lb43.6 kg |
| Single Arm Dumbbell Push Press | 22 lb10 kg | 37 lb16.8 kg | 53 lb24 kg | 75 lb34 kg | |
| 170 lb77.1 kg | Weighted Push-Ups | 25 lb11.6 kg | 42 lb19.3 kg | 68 lb30.8 kg | 102 lb46.3 kg |
| Single Arm Dumbbell Push Press | 23 lb10.4 kg | 38 lb17.2 kg | 55 lb24.9 kg | 78 lb35.4 kg | |
| 180 lb81.6 kg | Weighted Push-Ups | 27 lb12.2 kg | 45 lb20.4 kg | 72 lb32.6 kg | 108 lb49 kg |
| Single Arm Dumbbell Push Press | 24 lb10.9 kg | 40 lb18.1 kg | 58 lb26.3 kg | 81 lb36.7 kg | |
| 190 lb86.2 kg | Weighted Push-Ups | 29 lb12.9 kg | 48 lb21.6 kg | 76 lb34.5 kg | 114 lb51.7 kg |
| Single Arm Dumbbell Push Press | 25 lb11.3 kg | 41 lb18.6 kg | 60 lb27.2 kg | 84 lb38.1 kg | |
| 200 lb90.7 kg | Weighted Push-Ups | 30 lb13.6 kg | 50 lb22.7 kg | 80 lb36.3 kg | 120 lb54.4 kg |
| Single Arm Dumbbell Push Press | 25 lb11.3 kg | 42 lb19.1 kg | 62 lb28.1 kg | 87 lb39.5 kg | |
| 210 lb95.3 kg | Weighted Push-Ups | 32 lb14.3 kg | 53 lb23.8 kg | 84 lb38.1 kg | 126 lb57.2 kg |
| Single Arm Dumbbell Push Press | 26 lb11.8 kg | 44 lb20 kg | 64 lb29 kg | 90 lb40.8 kg | |
| 220 lb99.8 kg | Weighted Push-Ups | 33 lb15 kg | 55 lb25 kg | 88 lb39.9 kg | 132 lb59.9 kg |
| Single Arm Dumbbell Push Press | 27 lb12.2 kg | 45 lb20.4 kg | 66 lb29.9 kg | 93 lb42.2 kg | |
| 230 lb104.3 kg | Weighted Push-Ups | 34 lb15.6 kg | 57 lb26.1 kg | 92 lb41.7 kg | 138 lb62.6 kg |
| Single Arm Dumbbell Push Press | 28 lb12.7 kg | 47 lb21.3 kg | 68 lb30.8 kg | 96 lb43.5 kg | |
| 240 lb108.9 kg | Weighted Push-Ups | 36 lb16.3 kg | 60 lb27.2 kg | 96 lb43.6 kg | 144 lb65.3 kg |
| Single Arm Dumbbell Push Press | 29 lb13.2 kg | 48 lb21.8 kg | 70 lb31.8 kg | 98 lb44.5 kg |
How Your Weighted Push-Ups vs Single Arm Dumbbell Push 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)
Set quality matters for this Weighted Push-Ups vs Single Arm Dumbbell Push Press comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the weighted push-up strength level
The individual weighted push-up tool supplies sex-specific standards for estimated added weight divided by bodyweight. Novice through Elite use the exercise-specific added-weight-to-bodyweight thresholds. No unsupported Stretch target is added above Elite.
3. Find the single arm dumbbell push press strength level
The standards use the sex-specific thresholds from the individual Single Arm Dumbbell Push Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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 weighted push-up | Use the weighted push-up added-weight standards directly without changing their specialized bodyweight method. |
| Rate the single arm dumbbell push 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Weighted Push-Ups and Single Arm Dumbbell Push Press Standards Differ
What the men’s data shows:
The weighted push-up and single arm dumbbell push press standards are within 3 lb at 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
The higher target changes by strength level or bodyweight.
10.5 → 2.3 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Dumbbell Push Press standard minus the Weighted Push-Ups standard: zero means equal, above zero means the Single Arm Dumbbell Push Press standard is higher, and below zero means the Weighted Push-Ups standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Weighted Push-Ups and Single Arm Dumbbell Push Press Standards Differ
What the women’s data shows:
The weighted push-up and single arm dumbbell push press standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, and 180 lb.
Advanced and Elite at every displayed bodyweight.
Across 100–240 lb bodyweight, the Elite gap changes from 2.3 to 20.8 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Dumbbell Push Press standard minus the Weighted Push-Ups standard: zero means equal, above zero means the Single Arm Dumbbell Push Press standard is higher, and below zero means the Weighted Push-Ups standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Weighted Push-Ups and Single Arm Dumbbell Push Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the weighted push-up and single arm dumbbell push press setup consistent with their individual rules. Use strict, repeatable Weighted Push-Ups and Single Arm Dumbbell Push 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 strict weighted push-ups and enter added weight only
Keep a straight line from shoulders to heels, lower the sternum to roughly two to three inches from the floor, and finish every rep at full elbow lockout while the added weight stays fixed. Enter only the external load, not bodyweight plus load. Do not enter knee, incline, decline, bench, box, partial, kipping, rest-pause, sagging, or pike push-ups.
Use the Single Arm Dumbbell Push Press setup and load convention
One dumbbell push pressed by one arm at a time. Total valid reps across both arms combined. Use one controlled dip and drive to press one dumbbell overhead without a rebend catch, thruster pattern, strict-press grind after a failed drive, side bend, or off-hand assistance. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Weighted Push-Ups result and one recent Single Arm Dumbbell Push Press result
First lift: added weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Weighted Push-Ups (Standard) — View the individual Weighted Push-Ups standards and next strength-level target.
- Single Arm Dumbbell Push Press — View the individual Single Arm Dumbbell Push 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.
- Dumbbell Push Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Push Jerk — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Thrusters — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.