Weighted Push-Ups (standard) vs Standing Dumbbell Overhead Press
Compare your weighted push-up and standing dumbbell overhead press against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: added weight and 1–12 strict reps. Second lift: weight per dumbbell 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, each rep reaches full lockout overhead with elbows extended. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Weighted Push-Ups vs Standing Dumbbell Overhead Press Strength Standards
These bodyweight tables place the weighted push-up and standing dumbbell 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 Weighted Push-Ups / Standing Dumbbell Overhead Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Weighted Push-Ups vs Standing Dumbbell Overhead 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 |
| Standing Dumbbell Overhead Press | 42 lb19.1 kg | 56 lb25.4 kg | 70 lb31.8 kg | 98 lb44.5 kg | |
| 130 lb59 kg | Weighted Push-Ups | 26 lb11.8 kg | 39 lb17.7 kg | 59 lb26.6 kg | 78 lb35.4 kg |
| Standing Dumbbell Overhead Press | 44 lb20 kg | 59 lb26.8 kg | 74 lb33.6 kg | 103 lb46.7 kg | |
| 140 lb63.5 kg | Weighted Push-Ups | 28 lb12.7 kg | 42 lb19.1 kg | 63 lb28.6 kg | 84 lb38.1 kg |
| Standing Dumbbell Overhead Press | 47 lb21.3 kg | 62 lb28.1 kg | 78 lb35.4 kg | 109 lb49.4 kg | |
| 150 lb68 kg | Weighted Push-Ups | 30 lb13.6 kg | 45 lb20.4 kg | 67 lb30.6 kg | 90 lb40.8 kg |
| Standing Dumbbell Overhead Press | 49 lb22.2 kg | 65 lb29.5 kg | 81 lb36.7 kg | 114 lb51.7 kg | |
| 160 lb72.6 kg | Weighted Push-Ups | 32 lb14.5 kg | 48 lb21.8 kg | 72 lb32.7 kg | 96 lb43.6 kg |
| Standing Dumbbell Overhead Press | 51 lb23.1 kg | 68 lb30.8 kg | 85 lb38.6 kg | 119 lb54 kg | |
| 170 lb77.1 kg | Weighted Push-Ups | 34 lb15.4 kg | 51 lb23.1 kg | 76 lb34.7 kg | 102 lb46.3 kg |
| Standing Dumbbell Overhead Press | 53 lb24 kg | 71 lb32.2 kg | 88 lb39.9 kg | 123 lb55.8 kg | |
| 180 lb81.6 kg | Weighted Push-Ups | 36 lb16.3 kg | 54 lb24.5 kg | 81 lb36.7 kg | 108 lb49 kg |
| Standing Dumbbell Overhead Press | 55 lb24.9 kg | 73 lb33.1 kg | 92 lb41.7 kg | 128 lb58.1 kg | |
| 190 lb86.2 kg | Weighted Push-Ups | 38 lb17.2 kg | 57 lb25.9 kg | 86 lb38.8 kg | 114 lb51.7 kg |
| Standing Dumbbell Overhead Press | 57 lb25.9 kg | 76 lb34.5 kg | 95 lb43.1 kg | 133 lb60.3 kg | |
| 200 lb90.7 kg | Weighted Push-Ups | 40 lb18.1 kg | 60 lb27.2 kg | 90 lb40.8 kg | 120 lb54.4 kg |
| Standing Dumbbell Overhead Press | 59 lb26.8 kg | 79 lb35.8 kg | 98 lb44.5 kg | 138 lb62.6 kg | |
| 210 lb95.3 kg | Weighted Push-Ups | 42 lb19.1 kg | 63 lb28.6 kg | 95 lb42.9 kg | 126 lb57.2 kg |
| Standing Dumbbell Overhead Press | 61 lb27.7 kg | 81 lb36.7 kg | 102 lb46.3 kg | 142 lb64.4 kg | |
| 220 lb99.8 kg | Weighted Push-Ups | 44 lb20 kg | 66 lb29.9 kg | 99 lb44.9 kg | 132 lb59.9 kg |
| Standing Dumbbell Overhead Press | 63 lb28.6 kg | 84 lb38.1 kg | 105 lb47.6 kg | 147 lb66.7 kg | |
| 230 lb104.3 kg | Weighted Push-Ups | 46 lb20.9 kg | 69 lb31.3 kg | 103 lb46.9 kg | 138 lb62.6 kg |
| Standing Dumbbell Overhead Press | 65 lb29.5 kg | 86 lb39 kg | 108 lb49 kg | 151 lb68.5 kg | |
| 240 lb108.9 kg | Weighted Push-Ups | 48 lb21.8 kg | 72 lb32.7 kg | 108 lb49 kg | 144 lb65.3 kg |
| Standing Dumbbell Overhead Press | 67 lb30.4 kg | 89 lb40.4 kg | 111 lb50.3 kg | 155 lb70.3 kg | |
| 250 lb113.4 kg | Weighted Push-Ups | 50 lb22.7 kg | 75 lb34 kg | 113 lb51 kg | 150 lb68 kg |
| Standing Dumbbell Overhead Press | 68 lb30.8 kg | 91 lb41.3 kg | 114 lb51.7 kg | 160 lb72.6 kg | |
| 260 lb117.9 kg | Weighted Push-Ups | 52 lb23.6 kg | 78 lb35.4 kg | 117 lb53.1 kg | 156 lb70.7 kg |
| Standing Dumbbell Overhead Press | 70 lb31.8 kg | 94 lb42.6 kg | 117 lb53.1 kg | 164 lb74.4 kg | |
| 270 lb122.5 kg | Weighted Push-Ups | 54 lb24.5 kg | 81 lb36.8 kg | 122 lb55.1 kg | 162 lb73.5 kg |
| Standing Dumbbell Overhead Press | 72 lb32.7 kg | 96 lb43.5 kg | 120 lb54.4 kg | 168 lb76.2 kg | |
| 280 lb127 kg | Weighted Push-Ups | 56 lb25.4 kg | 84 lb38.1 kg | 126 lb57.2 kg | 168 lb76.2 kg |
| Standing Dumbbell Overhead Press | 74 lb33.6 kg | 98 lb44.5 kg | 123 lb55.8 kg | 172 lb78 kg | |
| 290 lb131.5 kg | Weighted Push-Ups | 58 lb26.3 kg | 87 lb39.4 kg | 130 lb59.2 kg | 174 lb78.9 kg |
| Standing Dumbbell Overhead Press | 76 lb34.5 kg | 101 lb45.8 kg | 126 lb57.2 kg | 176 lb79.8 kg | |
| 300 lb136.1 kg | Weighted Push-Ups | 60 lb27.2 kg | 90 lb40.8 kg | 135 lb61.2 kg | 180 lb81.7 kg |
| Standing Dumbbell Overhead Press | 77 lb34.9 kg | 103 lb46.7 kg | 129 lb58.5 kg | 180 lb81.6 kg |
Women’s Weighted Push-Ups vs Standing Dumbbell Overhead 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 |
| Standing Dumbbell Overhead Press | 18 lb8.2 kg | 29 lb13.2 kg | 34 lb15.4 kg | 52 lb23.6 kg | |
| 110 lb49.9 kg | Weighted Push-Ups | 17 lb7.5 kg | 28 lb12.5 kg | 44 lb20 kg | 66 lb29.9 kg |
| Standing Dumbbell Overhead Press | 19 lb8.6 kg | 31 lb14.1 kg | 37 lb16.8 kg | 55 lb24.9 kg | |
| 120 lb54.4 kg | Weighted Push-Ups | 18 lb8.2 kg | 30 lb13.6 kg | 48 lb21.8 kg | 72 lb32.6 kg |
| Standing Dumbbell Overhead Press | 20 lb9.1 kg | 33 lb15 kg | 39 lb17.7 kg | 59 lb26.8 kg | |
| 130 lb59 kg | Weighted Push-Ups | 20 lb8.9 kg | 33 lb14.8 kg | 52 lb23.6 kg | 78 lb35.4 kg |
| Standing Dumbbell Overhead Press | 21 lb9.5 kg | 35 lb15.9 kg | 41 lb18.6 kg | 62 lb28.1 kg | |
| 140 lb63.5 kg | Weighted Push-Ups | 21 lb9.5 kg | 35 lb15.9 kg | 56 lb25.4 kg | 84 lb38.1 kg |
| Standing Dumbbell Overhead Press | 22 lb10 kg | 36 lb16.3 kg | 43 lb19.5 kg | 65 lb29.5 kg | |
| 150 lb68 kg | Weighted Push-Ups | 22 lb10.2 kg | 37 lb17 kg | 60 lb27.2 kg | 90 lb40.8 kg |
| Standing Dumbbell Overhead Press | 23 lb10.4 kg | 38 lb17.2 kg | 45 lb20.4 kg | 68 lb30.8 kg | |
| 160 lb72.6 kg | Weighted Push-Ups | 24 lb10.9 kg | 40 lb18.2 kg | 64 lb29 kg | 96 lb43.6 kg |
| Standing Dumbbell Overhead Press | 24 lb10.9 kg | 40 lb18.1 kg | 47 lb21.3 kg | 71 lb32.2 kg | |
| 170 lb77.1 kg | Weighted Push-Ups | 25 lb11.6 kg | 42 lb19.3 kg | 68 lb30.8 kg | 102 lb46.3 kg |
| Standing Dumbbell Overhead Press | 25 lb11.3 kg | 41 lb18.6 kg | 49 lb22.2 kg | 74 lb33.6 kg | |
| 180 lb81.6 kg | Weighted Push-Ups | 27 lb12.2 kg | 45 lb20.4 kg | 72 lb32.6 kg | 108 lb49 kg |
| Standing Dumbbell Overhead Press | 26 lb11.8 kg | 43 lb19.5 kg | 51 lb23.1 kg | 77 lb34.9 kg | |
| 190 lb86.2 kg | Weighted Push-Ups | 29 lb12.9 kg | 48 lb21.6 kg | 76 lb34.5 kg | 114 lb51.7 kg |
| Standing Dumbbell Overhead Press | 27 lb12.2 kg | 44 lb20 kg | 53 lb24 kg | 80 lb36.3 kg | |
| 200 lb90.7 kg | Weighted Push-Ups | 30 lb13.6 kg | 50 lb22.7 kg | 80 lb36.3 kg | 120 lb54.4 kg |
| Standing Dumbbell Overhead Press | 28 lb12.7 kg | 46 lb20.9 kg | 55 lb24.9 kg | 82 lb37.2 kg | |
| 210 lb95.3 kg | Weighted Push-Ups | 32 lb14.3 kg | 53 lb23.8 kg | 84 lb38.1 kg | 126 lb57.2 kg |
| Standing Dumbbell Overhead Press | 29 lb13.2 kg | 48 lb21.8 kg | 56 lb25.4 kg | 85 lb38.6 kg | |
| 220 lb99.8 kg | Weighted Push-Ups | 33 lb15 kg | 55 lb25 kg | 88 lb39.9 kg | 132 lb59.9 kg |
| Standing Dumbbell Overhead Press | 30 lb13.6 kg | 49 lb22.2 kg | 58 lb26.3 kg | 88 lb39.9 kg | |
| 230 lb104.3 kg | Weighted Push-Ups | 34 lb15.6 kg | 57 lb26.1 kg | 92 lb41.7 kg | 138 lb62.6 kg |
| Standing Dumbbell Overhead Press | 31 lb14.1 kg | 51 lb23.1 kg | 60 lb27.2 kg | 90 lb40.8 kg | |
| 240 lb108.9 kg | Weighted Push-Ups | 36 lb16.3 kg | 60 lb27.2 kg | 96 lb43.6 kg | 144 lb65.3 kg |
| Standing Dumbbell Overhead Press | 31 lb14.1 kg | 52 lb23.6 kg | 62 lb28.1 kg | 93 lb42.2 kg |
How Your Weighted Push-Ups vs Standing Dumbbell 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
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Weighted Push-Ups and Standing Dumbbell 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 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 standing dumbbell overhead press strength level
The standing dumbbell overhead press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change 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 standing dumbbell 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. |
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 Standing Dumbbell Overhead Press Standards Differ
What the men’s data shows:
The standards come closest at 300 lb.
Across all listed bodyweights, Novice and Intermediate keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 11.9 to 0.1 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Standing Dumbbell Overhead Press standard minus the Weighted Push-Ups standard: zero means equal, above zero means the Standing Dumbbell Overhead 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 Standing Dumbbell Overhead Press Standards Differ
What the women’s data shows:
The weighted push-up and standing dumbbell overhead press standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, and 230 lb.
The higher target remains with Weighted Push-Ups for Advanced and Elite throughout the table.
At Elite, the difference is 3.6 kg at 100 lb and 23.1 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Standing Dumbbell Overhead Press standard minus the Weighted Push-Ups standard: zero means equal, above zero means the Standing Dumbbell Overhead 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 Standing Dumbbell Overhead Press Exercises Used by This Calculator
The calculator expects repeatable weighted push-up and standing dumbbell overhead press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Weighted Push-Ups and Standing Dumbbell 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 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 Standing Dumbbell Overhead Press setup and load convention
Weight entered is weight per dumbbell. Dumbbells are lowered under control back to shoulder level in a standing position. Both dumbbells are pressed overhead simultaneously on each rep. Each rep reaches full lockout overhead with elbows extended. No leg drive (strict press only) and core remains braced with no excessive leaning. Raw lifting only. Allowed equipment: matched dumbbells, optional belt, optional wrist wraps. Disallowed variations: seated dumbbell press, push press (leg drive), single-arm press, machine shoulder press, smith machine press, partial reps, and assisted reps. Estimated 1RM is calculated from bilateral load (weight per dumbbell × 2) and entered reps for this strict standing press.
Enter one recent Weighted Push-Ups result and one recent Standing Dumbbell Overhead Press result
First lift: added weight and 1–12 strict reps. Second lift: weight per dumbbell 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.
- Standing Dumbbell Overhead Press — View the individual Standing Dumbbell Overhead Press standards and next strength-level target.
- Archer Push Up Strength Standards — 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.
- Barbell Hang Clean and Jerk — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Hip Thrust with Bands — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.