Barbell Z Press vs Single Arm Dumbbell Overhead Press Strength Standards
Compare your barbell z press and single arm dumbbell overhead press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use The lifter is seated on the floor with legs extended. and one dumbbell pressed overhead by one arm at a time. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Z Press vs Single Arm Dumbbell Overhead Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell z press and single arm dumbbell overhead press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell z press and single arm dumbbell overhead press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Barbell Z Press / Single Arm Dumbbell Overhead Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Barbell Z Press vs Single Arm Dumbbell Overhead Press Standards
How to read the table: The first number is Barbell Z Press; the second is Single Arm Dumbbell 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 | 39 / 25 lb 17.7 / 11.3 kg | 59 / 39 lb 26.8 / 17.7 kg | 77 / 59 lb 34.9 / 26.8 kg | 95 / 81 lb 43.1 / 36.7 kg |
| 130 lb 59 kg | 41 / 26 lb 18.6 / 11.8 kg | 62 / 41 lb 28.1 / 18.6 kg | 82 / 62 lb 37.2 / 28.1 kg | 100 / 85 lb 45.4 / 38.6 kg |
| 140 lb 63.5 kg | 43 / 28 lb 19.5 / 12.7 kg | 65 / 43 lb 29.5 / 19.5 kg | 86 / 65 lb 39 / 29.5 kg | 105 / 90 lb 47.6 / 40.8 kg |
| 150 lb 68 kg | 45 / 29 lb 20.4 / 13.2 kg | 68 / 45 lb 30.8 / 20.4 kg | 90 / 68 lb 40.8 / 30.8 kg | 110 / 94 lb 49.9 / 42.6 kg |
| 160 lb 72.6 kg | 47 / 30 lb 21.3 / 13.6 kg | 71 / 47 lb 32.2 / 21.3 kg | 94 / 71 lb 42.6 / 32.2 kg | 115 / 98 lb 52.2 / 44.5 kg |
| 170 lb 77.1 kg | 49 / 32 lb 22.2 / 14.5 kg | 74 / 49 lb 33.6 / 22.2 kg | 97 / 74 lb 44 / 33.6 kg | 120 / 102 lb 54.4 / 46.3 kg |
| 180 lb 81.6 kg | 51 / 33 lb 23.1 / 15 kg | 77 / 51 lb 34.9 / 23.1 kg | 101 / 77 lb 45.8 / 34.9 kg | 124 / 106 lb 56.2 / 48.1 kg |
| 190 lb 86.2 kg | 53 / 34 lb 24 / 15.4 kg | 80 / 53 lb 36.3 / 24 kg | 105 / 80 lb 47.6 / 36.3 kg | 129 / 110 lb 58.5 / 49.9 kg |
| 200 lb 90.7 kg | 55 / 35 lb 24.9 / 15.9 kg | 83 / 55 lb 37.6 / 24.9 kg | 109 / 83 lb 49.4 / 37.6 kg | 133 / 114 lb 60.3 / 51.7 kg |
| 210 lb 95.3 kg | 57 / 36 lb 25.9 / 16.3 kg | 86 / 57 lb 39 / 25.9 kg | 112 / 86 lb 50.8 / 39 kg | 138 / 118 lb 62.6 / 53.5 kg |
| 220 lb 99.8 kg | 58 / 37 lb 26.3 / 16.8 kg | 88 / 58 lb 39.9 / 26.3 kg | 116 / 88 lb 52.6 / 39.9 kg | 142 / 121 lb 64.4 / 54.9 kg |
| 230 lb 104.3 kg | 60 / 39 lb 27.2 / 17.7 kg | 91 / 60 lb 41.3 / 27.2 kg | 119 / 91 lb 54 / 41.3 kg | 147 / 125 lb 66.7 / 56.7 kg |
| 240 lb 108.9 kg | 62 / 40 lb 28.1 / 18.1 kg | 93 / 62 lb 42.2 / 28.1 kg | 123 / 93 lb 55.8 / 42.2 kg | 151 / 129 lb 68.5 / 58.5 kg |
| 250 lb 113.4 kg | 64 / 41 lb 29 / 18.6 kg | 96 / 64 lb 43.5 / 29 kg | 126 / 96 lb 57.2 / 43.5 kg | 155 / 132 lb 70.3 / 59.9 kg |
| 260 lb 117.9 kg | 65 / 42 lb 29.5 / 19.1 kg | 99 / 65 lb 44.9 / 29.5 kg | 129 / 99 lb 58.5 / 44.9 kg | 159 / 136 lb 72.1 / 61.7 kg |
| 270 lb 122.5 kg | 67 / 43 lb 30.4 / 19.5 kg | 101 / 67 lb 45.8 / 30.4 kg | 133 / 101 lb 60.3 / 45.8 kg | 163 / 139 lb 73.9 / 63 kg |
| 280 lb 127 kg | 69 / 44 lb 31.3 / 20 kg | 104 / 69 lb 47.2 / 31.3 kg | 136 / 104 lb 61.7 / 47.2 kg | 167 / 142 lb 75.7 / 64.4 kg |
| 290 lb 131.5 kg | 70 / 45 lb 31.8 / 20.4 kg | 106 / 70 lb 48.1 / 31.8 kg | 139 / 106 lb 63 / 48.1 kg | 171 / 146 lb 77.6 / 66.2 kg |
| 300 lb 136.1 kg | 72 / 46 lb 32.7 / 20.9 kg | 108 / 72 lb 49 / 32.7 kg | 142 / 108 lb 64.4 / 49 kg | 175 / 149 lb 79.4 / 67.6 kg |
Women’s Barbell Z Press vs Single Arm Dumbbell Overhead Press Standards
How to read the table: The first number is Barbell Z Press; the second is Single Arm Dumbbell 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 | 18 / 13 lb 8.2 / 5.9 kg | 30 / 22 lb 13.6 / 10 kg | 39 / 34 lb 17.7 / 15.4 kg | 50 / 47 lb 22.7 / 21.3 kg |
| 110 lb 49.9 kg | 20 / 14 lb 9.1 / 6.4 kg | 32 / 24 lb 14.5 / 10.9 kg | 41 / 36 lb 18.6 / 16.3 kg | 54 / 50 lb 24.5 / 22.7 kg |
| 120 lb 54.4 kg | 21 / 15 lb 9.5 / 6.8 kg | 34 / 25 lb 15.4 / 11.3 kg | 44 / 38 lb 20 / 17.2 kg | 57 / 53 lb 25.9 / 24 kg |
| 130 lb 59 kg | 22 / 15 lb 10 / 6.8 kg | 35 / 26 lb 15.9 / 11.8 kg | 46 / 40 lb 20.9 / 18.1 kg | 60 / 55 lb 27.2 / 24.9 kg |
| 140 lb 63.5 kg | 23 / 16 lb 10.4 / 7.3 kg | 37 / 28 lb 16.8 / 12.7 kg | 49 / 42 lb 22.2 / 19.1 kg | 63 / 58 lb 28.6 / 26.3 kg |
| 150 lb 68 kg | 24 / 17 lb 10.9 / 7.7 kg | 39 / 29 lb 17.7 / 13.2 kg | 51 / 44 lb 23.1 / 20 kg | 66 / 61 lb 29.9 / 27.7 kg |
| 160 lb 72.6 kg | 25 / 18 lb 11.3 / 8.2 kg | 41 / 30 lb 18.6 / 13.6 kg | 53 / 46 lb 24 / 20.9 kg | 69 / 64 lb 31.3 / 29 kg |
| 170 lb 77.1 kg | 26 / 18 lb 11.8 / 8.2 kg | 42 / 32 lb 19.1 / 14.5 kg | 55 / 48 lb 24.9 / 21.8 kg | 72 / 66 lb 32.7 / 29.9 kg |
| 180 lb 81.6 kg | 27 / 19 lb 12.2 / 8.6 kg | 44 / 33 lb 20 / 15 kg | 58 / 50 lb 26.3 / 22.7 kg | 75 / 69 lb 34 / 31.3 kg |
| 190 lb 86.2 kg | 28 / 20 lb 12.7 / 9.1 kg | 46 / 34 lb 20.9 / 15.4 kg | 60 / 52 lb 27.2 / 23.6 kg | 77 / 71 lb 34.9 / 32.2 kg |
| 200 lb 90.7 kg | 29 / 21 lb 13.2 / 9.5 kg | 47 / 35 lb 21.3 / 15.9 kg | 62 / 53 lb 28.1 / 24 kg | 80 / 74 lb 36.3 / 33.6 kg |
| 210 lb 95.3 kg | 30 / 21 lb 13.6 / 9.5 kg | 49 / 36 lb 22.2 / 16.3 kg | 64 / 55 lb 29 / 24.9 kg | 83 / 76 lb 37.6 / 34.5 kg |
| 220 lb 99.8 kg | 31 / 22 lb 14.1 / 10 kg | 50 / 37 lb 22.7 / 16.8 kg | 66 / 57 lb 29.9 / 25.9 kg | 85 / 79 lb 38.6 / 35.8 kg |
| 230 lb 104.3 kg | 32 / 23 lb 14.5 / 10.4 kg | 52 / 39 lb 23.6 / 17.7 kg | 68 / 59 lb 30.8 / 26.8 kg | 88 / 81 lb 39.9 / 36.7 kg |
| 240 lb 108.9 kg | 33 / 23 lb 15 / 10.4 kg | 53 / 40 lb 24 / 18.1 kg | 70 / 60 lb 31.8 / 27.2 kg | 90 / 83 lb 40.8 / 37.6 kg |
How Your Barbell Z Press vs Single Arm Dumbbell Overhead Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell z press strength level
The standards use the sex-specific thresholds from the individual Barbell Z Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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 single arm dumbbell overhead press strength level
The standards use the sex-specific thresholds from the individual Single Arm Dumbbell Overhead Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 barbell z press | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the single arm dumbbell overhead press | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Barbell Z Press and Single Arm Dumbbell 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 single arm dumbbell overhead press standard is higher; below zero means the barbell z 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.
6.4 → 11.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the single arm dumbbell overhead press standard minus the barbell z press standard. A plus sign means the single arm dumbbell overhead press standard is higher. A minus sign means the barbell z press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −14 lb −6.4 kg | −20 lb −9.1 kg | −18 lb −8.1 kg | −14 lb −6.4 kg |
| 130 lb 59 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −20 lb −9.1 kg | −15 lb −6.8 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −22 lb −10 kg | −21 lb −9.5 kg | −15 lb −6.8 kg |
| 150 lb 68 kg | −16 lb −7.2 kg | −23 lb −10.4 kg | −22 lb −10 kg | −16 lb −7.3 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −23 lb −10.4 kg | −17 lb −7.7 kg |
| 170 lb 77.1 kg | −17 lb −7.7 kg | −25 lb −11.4 kg | −23 lb −10.4 kg | −18 lb −8.1 kg |
| 180 lb 81.6 kg | −18 lb −8.1 kg | −26 lb −11.8 kg | −24 lb −10.9 kg | −18 lb −8.1 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −27 lb −12.3 kg | −25 lb −11.3 kg | −19 lb −8.6 kg |
| 200 lb 90.7 kg | −20 lb −9 kg | −28 lb −12.7 kg | −26 lb −11.8 kg | −19 lb −8.6 kg |
| 210 lb 95.3 kg | −21 lb −9.6 kg | −29 lb −13.1 kg | −26 lb −11.8 kg | −20 lb −9.1 kg |
| 220 lb 99.8 kg | −21 lb −9.5 kg | −30 lb −13.6 kg | −28 lb −12.7 kg | −21 lb −9.5 kg |
| 230 lb 104.3 kg | −21 lb −9.5 kg | −31 lb −14.1 kg | −28 lb −12.7 kg | −22 lb −10 kg |
| 240 lb 108.9 kg | −22 lb −10 kg | −31 lb −14.1 kg | −30 lb −13.6 kg | −22 lb −10 kg |
| 250 lb 113.4 kg | −23 lb −10.4 kg | −32 lb −14.5 kg | −30 lb −13.7 kg | −23 lb −10.4 kg |
| 260 lb 117.9 kg | −23 lb −10.4 kg | −34 lb −15.4 kg | −30 lb −13.6 kg | −23 lb −10.4 kg |
| 270 lb 122.5 kg | −24 lb −10.9 kg | −34 lb −15.4 kg | −32 lb −14.5 kg | −24 lb −10.9 kg |
| 280 lb 127 kg | −25 lb −11.3 kg | −35 lb −15.9 kg | −32 lb −14.5 kg | −25 lb −11.3 kg |
| 290 lb 131.5 kg | −25 lb −11.4 kg | −36 lb −16.3 kg | −33 lb −14.9 kg | −25 lb −11.4 kg |
| 300 lb 136.1 kg | −26 lb −11.8 kg | −36 lb −16.3 kg | −34 lb −15.4 kg | −26 lb −11.8 kg |
How Women’s Barbell Z Press and Single Arm Dumbbell Overhead Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
1.4 → 3.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the single arm dumbbell overhead press standard minus the barbell z press standard. A plus sign means the single arm dumbbell overhead press standard is higher. A minus sign means the barbell z press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −5 lb −2.3 kg | −8 lb −3.6 kg | −5 lb −2.3 kg | −3 lb −1.4 kg |
| 110 lb 49.9 kg | −6 lb −2.7 kg | −8 lb −3.6 kg | −5 lb −2.3 kg | −4 lb −1.8 kg |
| 120 lb 54.4 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | −6 lb −2.8 kg | −4 lb −1.9 kg |
| 130 lb 59 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −6 lb −2.8 kg | −5 lb −2.3 kg |
| 140 lb 63.5 kg | −7 lb −3.1 kg | −9 lb −4.1 kg | −7 lb −3.1 kg | −5 lb −2.3 kg |
| 150 lb 68 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −7 lb −3.1 kg | −5 lb −2.2 kg |
| 160 lb 72.6 kg | −7 lb −3.1 kg | −11 lb −5 kg | −7 lb −3.1 kg | −5 lb −2.3 kg |
| 170 lb 77.1 kg | −8 lb −3.6 kg | −10 lb −4.6 kg | −7 lb −3.1 kg | −6 lb −2.8 kg |
| 180 lb 81.6 kg | −8 lb −3.6 kg | −11 lb −5 kg | −8 lb −3.6 kg | −6 lb −2.7 kg |
| 190 lb 86.2 kg | −8 lb −3.6 kg | −12 lb −5.5 kg | −8 lb −3.6 kg | −6 lb −2.7 kg |
| 200 lb 90.7 kg | −8 lb −3.7 kg | −12 lb −5.4 kg | −9 lb −4.1 kg | −6 lb −2.7 kg |
| 210 lb 95.3 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −9 lb −4.1 kg | −7 lb −3.1 kg |
| 220 lb 99.8 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −9 lb −4 kg | −6 lb −2.8 kg |
| 230 lb 104.3 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −9 lb −4 kg | −7 lb −3.2 kg |
| 240 lb 108.9 kg | −10 lb −4.6 kg | −13 lb −5.9 kg | −10 lb −4.6 kg | −7 lb −3.2 kg |
Barbell Z Press and Single Arm Dumbbell Overhead Press Exercises Used by This Calculator
This calculator uses a strict barbell z press test and a strict single arm dumbbell overhead press test. Use strict canonical Barbell Z Press and Single Arm Dumbbell Overhead Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Barbell Z Press setup and load convention
The lifter is seated on the floor with legs extended. No back support, leg drive, hip rise, or excessive layback is allowed. The entered load is total straight-bar load.
Use the canonical 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
Enter one recent Barbell Z Press result and one recent Single Arm Dumbbell Overhead Press result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Z Press — View the individual Barbell Z Press standards and next strength-level target.
- Single Arm Dumbbell Overhead Press — View the individual Single Arm Dumbbell Overhead Press standards and next strength-level target.
- Standing Strict Barbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Barbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Push Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Dumbbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.