Dumbbell Bench Press vs Single Arm Dumbbell Overhead Press Strength Standards
Compare your dumbbell bench press and single arm 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: weight per dumbbell and 1–12 strict reps. Second lift: total external load and 1–12 strict reps. Pounds or kilograms. For the first exercise, each rep finishes with full lockout at the top. For the second exercise, press one dumbbell from shoulder level to overhead lockout without leg drive, side bend, trunk heave, off-hand assistance, or shortened lockout. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Bench Press vs Single Arm Dumbbell Overhead Press Strength Standards
Use these tables to compare the estimated one-rep max required for the dumbbell bench press and single arm dumbbell overhead 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 Dumbbell Bench Press / Single Arm Dumbbell Overhead Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Dumbbell Bench Press vs Single Arm 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 | Dumbbell Bench Press | 49 lb22.2 kg | 77 lb34.9 kg | 119 lb54 kg | 154 lb69.9 kg |
| Single Arm Dumbbell Overhead Press | 25 lb11.3 kg | 39 lb17.7 kg | 59 lb26.8 kg | 81 lb36.7 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 52 lb23.6 kg | 82 lb37.2 kg | 126 lb57.2 kg | 162 lb73.5 kg |
| Single Arm Dumbbell Overhead Press | 26 lb11.8 kg | 41 lb18.6 kg | 62 lb28.1 kg | 85 lb38.6 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 55 lb24.9 kg | 86 lb39 kg | 132 lb59.9 kg | 171 lb77.6 kg |
| Single Arm Dumbbell Overhead Press | 28 lb12.7 kg | 43 lb19.5 kg | 65 lb29.5 kg | 90 lb40.8 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 57 lb25.9 kg | 90 lb40.8 kg | 138 lb62.6 kg | 179 lb81.2 kg |
| Single Arm Dumbbell Overhead Press | 29 lb13.2 kg | 45 lb20.4 kg | 68 lb30.8 kg | 94 lb42.6 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 60 lb27.2 kg | 94 lb42.6 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Single Arm Dumbbell Overhead Press | 30 lb13.6 kg | 47 lb21.3 kg | 71 lb32.2 kg | 98 lb44.5 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 62 lb28.1 kg | 97 lb44 kg | 150 lb68 kg | 194 lb88 kg |
| Single Arm Dumbbell Overhead Press | 32 lb14.5 kg | 49 lb22.2 kg | 74 lb33.6 kg | 102 lb46.3 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 65 lb29.5 kg | 101 lb45.8 kg | 156 lb70.8 kg | 202 lb91.6 kg |
| Single Arm Dumbbell Overhead Press | 33 lb15 kg | 51 lb23.1 kg | 77 lb34.9 kg | 106 lb48.1 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 162 lb73.5 kg | 209 lb94.8 kg |
| Single Arm Dumbbell Overhead Press | 34 lb15.4 kg | 53 lb24 kg | 80 lb36.3 kg | 110 lb49.9 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 69 lb31.3 kg | 109 lb49.4 kg | 168 lb76.2 kg | 216 lb98 kg |
| Single Arm Dumbbell Overhead Press | 35 lb15.9 kg | 55 lb24.9 kg | 83 lb37.6 kg | 114 lb51.7 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 72 lb32.7 kg | 112 lb50.8 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Single Arm Dumbbell Overhead Press | 36 lb16.3 kg | 57 lb25.9 kg | 86 lb39 kg | 118 lb53.5 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 74 lb33.6 kg | 116 lb52.6 kg | 179 lb81.2 kg | 230 lb104.3 kg |
| Single Arm Dumbbell Overhead Press | 37 lb16.8 kg | 58 lb26.3 kg | 88 lb39.9 kg | 121 lb54.9 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 76 lb34.5 kg | 119 lb54 kg | 184 lb83.5 kg | 237 lb107.5 kg |
| Single Arm Dumbbell Overhead Press | 39 lb17.7 kg | 60 lb27.2 kg | 91 lb41.3 kg | 125 lb56.7 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 78 lb35.4 kg | 123 lb55.8 kg | 189 lb85.7 kg | 244 lb110.7 kg |
| Single Arm Dumbbell Overhead Press | 40 lb18.1 kg | 62 lb28.1 kg | 93 lb42.2 kg | 129 lb58.5 kg | |
| 250 lb113.4 kg | Dumbbell Bench Press | 80 lb36.3 kg | 126 lb57.2 kg | 195 lb88.5 kg | 251 lb113.9 kg |
| Single Arm Dumbbell Overhead Press | 41 lb18.6 kg | 64 lb29 kg | 96 lb43.5 kg | 132 lb59.9 kg | |
| 260 lb117.9 kg | Dumbbell Bench Press | 83 lb37.6 kg | 129 lb58.5 kg | 200 lb90.7 kg | 258 lb117 kg |
| Single Arm Dumbbell Overhead Press | 42 lb19.1 kg | 65 lb29.5 kg | 99 lb44.9 kg | 136 lb61.7 kg | |
| 270 lb122.5 kg | Dumbbell Bench Press | 85 lb38.6 kg | 133 lb60.3 kg | 205 lb93 kg | 264 lb119.7 kg |
| Single Arm Dumbbell Overhead Press | 43 lb19.5 kg | 67 lb30.4 kg | 101 lb45.8 kg | 139 lb63 kg | |
| 280 lb127 kg | Dumbbell Bench Press | 87 lb39.5 kg | 136 lb61.7 kg | 210 lb95.3 kg | 271 lb122.9 kg |
| Single Arm Dumbbell Overhead Press | 44 lb20 kg | 69 lb31.3 kg | 104 lb47.2 kg | 142 lb64.4 kg | |
| 290 lb131.5 kg | Dumbbell Bench Press | 89 lb40.4 kg | 139 lb63 kg | 215 lb97.5 kg | 277 lb125.6 kg |
| Single Arm Dumbbell Overhead Press | 45 lb20.4 kg | 70 lb31.8 kg | 106 lb48.1 kg | 146 lb66.2 kg | |
| 300 lb136.1 kg | Dumbbell Bench Press | 91 lb41.3 kg | 142 lb64.4 kg | 220 lb99.8 kg | 283 lb128.4 kg |
| Single Arm Dumbbell Overhead Press | 46 lb20.9 kg | 72 lb32.7 kg | 108 lb49 kg | 149 lb67.6 kg |
Women’s Dumbbell Bench Press vs Single Arm 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 | Dumbbell Bench Press | 18 lb8.2 kg | 34 lb15.4 kg | 57 lb25.9 kg | 80 lb36.3 kg |
| Single Arm Dumbbell Overhead Press | 13 lb5.9 kg | 22 lb10 kg | 34 lb15.4 kg | 47 lb21.3 kg | |
| 110 lb49.9 kg | Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 61 lb27.7 kg | 85 lb38.6 kg |
| Single Arm Dumbbell Overhead Press | 14 lb6.4 kg | 24 lb10.9 kg | 36 lb16.3 kg | 50 lb22.7 kg | |
| 120 lb54.4 kg | Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 90 lb40.8 kg |
| Single Arm Dumbbell Overhead Press | 15 lb6.8 kg | 25 lb11.3 kg | 38 lb17.2 kg | 53 lb24 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 21 lb9.5 kg | 41 lb18.6 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Single Arm Dumbbell Overhead Press | 15 lb6.8 kg | 26 lb11.8 kg | 40 lb18.1 kg | 55 lb24.9 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 72 lb32.7 kg | 100 lb45.4 kg |
| Single Arm Dumbbell Overhead Press | 16 lb7.3 kg | 28 lb12.7 kg | 42 lb19.1 kg | 58 lb26.3 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 75 lb34 kg | 105 lb47.6 kg |
| Single Arm Dumbbell Overhead Press | 17 lb7.7 kg | 29 lb13.2 kg | 44 lb20 kg | 61 lb27.7 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 24 lb10.9 kg | 47 lb21.3 kg | 78 lb35.4 kg | 110 lb49.9 kg |
| Single Arm Dumbbell Overhead Press | 18 lb8.2 kg | 30 lb13.6 kg | 46 lb20.9 kg | 64 lb29 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 25 lb11.3 kg | 49 lb22.2 kg | 82 lb37.2 kg | 114 lb51.7 kg |
| Single Arm Dumbbell Overhead Press | 18 lb8.2 kg | 32 lb14.5 kg | 48 lb21.8 kg | 66 lb29.9 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 26 lb11.8 kg | 51 lb23.1 kg | 85 lb38.6 kg | 119 lb54 kg |
| Single Arm Dumbbell Overhead Press | 19 lb8.6 kg | 33 lb15 kg | 50 lb22.7 kg | 69 lb31.3 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 27 lb12.2 kg | 53 lb24 kg | 88 lb39.9 kg | 123 lb55.8 kg |
| Single Arm Dumbbell Overhead Press | 20 lb9.1 kg | 34 lb15.4 kg | 52 lb23.6 kg | 71 lb32.2 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 28 lb12.7 kg | 55 lb24.9 kg | 91 lb41.3 kg | 127 lb57.6 kg |
| Single Arm Dumbbell Overhead Press | 21 lb9.5 kg | 35 lb15.9 kg | 53 lb24 kg | 74 lb33.6 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 29 lb13.2 kg | 56 lb25.4 kg | 94 lb42.6 kg | 131 lb59.4 kg |
| Single Arm Dumbbell Overhead Press | 21 lb9.5 kg | 36 lb16.3 kg | 55 lb24.9 kg | 76 lb34.5 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 30 lb13.6 kg | 58 lb26.3 kg | 97 lb44 kg | 136 lb61.7 kg |
| Single Arm Dumbbell Overhead Press | 22 lb10 kg | 37 lb16.8 kg | 57 lb25.9 kg | 79 lb35.8 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 31 lb14.1 kg | 60 lb27.2 kg | 100 lb45.4 kg | 140 lb63.5 kg |
| Single Arm Dumbbell Overhead Press | 23 lb10.4 kg | 39 lb17.7 kg | 59 lb26.8 kg | 81 lb36.7 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 31 lb14.1 kg | 62 lb28.1 kg | 103 lb46.7 kg | 144 lb65.3 kg |
| Single Arm Dumbbell Overhead Press | 23 lb10.4 kg | 40 lb18.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
How Your Dumbbell Bench Press vs Single Arm Dumbbell Overhead Press Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
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)
For the most useful Dumbbell Bench Press vs Single Arm Dumbbell Overhead Press comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the dumbbell bench press strength level
For dumbbell bench 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 press more without requiring strength to increase pound for pound.
3. Find the single arm dumbbell overhead press strength level
The single arm 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 dumbbell bench press | Use bilateral estimated max from one-dumbbell input and adjust targets to exact bodyweight with the two-thirds rule. |
| 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. |
| 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 Dumbbell Bench Press and Single Arm Dumbbell Overhead Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Dumbbell Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
33.2 → 60.8 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 Overhead Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Single Arm Dumbbell Overhead Press standard is higher, and below zero means the Dumbbell Bench Press 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 Dumbbell Bench Press and Single Arm Dumbbell Overhead Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Dumbbell Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 15 to 27.7 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Dumbbell Overhead Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Single Arm Dumbbell Overhead Press standard is higher, and below zero means the Dumbbell Bench Press 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.
Dumbbell Bench Press and Single Arm Dumbbell Overhead Press Exercises Used by This Calculator
Valid results depend on using the specified dumbbell bench press and single arm dumbbell overhead press technique and load convention. Use strict, repeatable Dumbbell Bench Press and Single Arm 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 the Dumbbell Bench Press setup and load convention
Weight entered is weight per dumbbell. Dumbbells are lowered under control to chest level on a flat bench. Both dumbbells move together on each rep. Each rep finishes with full lockout at the top. Raw lifting only. Allowed equipment: matched dumbbells, flat bench, optional rack, optional belt, optional wrist wraps. Disallowed variations: incline dumbbell press, decline dumbbell press, single-arm dumbbell press, machine press, Smith machine, floor press, partial reps, and assisted reps. Estimated 1RM is calculated from bilateral load (weight per dumbbell × 2) and entered reps.
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.
Enter one recent Dumbbell Bench Press result and one recent Single Arm Dumbbell Overhead Press result
First lift: weight per dumbbell and 1–12 strict reps. Second lift: total external load and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Bench Press — View the individual Dumbbell Bench 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.
- Bench Press 1 Rep Max Calculator — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- 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.