Machine Chest Press vs Dumbbell Z Press Strength Standards
Compare your machine chest press and dumbbell z 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.
Use each exercise's canonical input: Displayed machine weight for Machine Chest Press and Weight used for Dumbbell Z Press. Use a selectorized horizontal chest press with the handles aligned near mid-chest, controlled chest-depth movement, and full elbow extension and the combined weight of both dumbbells pressed from the floor-seated position. 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.
Machine Chest Press vs Dumbbell Z Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the machine chest press and dumbbell z 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 machine chest press and dumbbell z 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 Machine Chest Press / Dumbbell Z 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 Machine Chest Press vs Dumbbell Z Press Standards
How to read the table: The first number is Machine Chest Press; the second is Dumbbell Z 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 | 109 / 39 lb 49.4 / 17.7 kg | 151 / 59 lb 68.5 / 26.8 kg | 200 / 81 lb 90.7 / 36.7 kg | 259 / 106 lb 117.5 / 48.1 kg |
| 130 lb 59 kg | 115 / 41 lb 52.2 / 18.6 kg | 159 / 62 lb 72.1 / 28.1 kg | 211 / 85 lb 95.7 / 38.6 kg | 273 / 112 lb 123.8 / 50.8 kg |
| 140 lb 63.5 kg | 121 / 43 lb 54.9 / 19.5 kg | 167 / 65 lb 75.7 / 29.5 kg | 222 / 90 lb 100.7 / 40.8 kg | 287 / 117 lb 130.2 / 53.1 kg |
| 150 lb 68 kg | 126 / 45 lb 57.2 / 20.4 kg | 175 / 68 lb 79.4 / 30.8 kg | 232 / 94 lb 105.2 / 42.6 kg | 301 / 123 lb 136.5 / 55.8 kg |
| 160 lb 72.6 kg | 132 / 47 lb 59.9 / 21.3 kg | 183 / 71 lb 83 / 32.2 kg | 243 / 98 lb 110.2 / 44.5 kg | 314 / 128 lb 142.4 / 58.1 kg |
| 170 lb 77.1 kg | 137 / 49 lb 62.1 / 22.2 kg | 190 / 74 lb 86.2 / 33.6 kg | 253 / 102 lb 114.8 / 46.3 kg | 327 / 134 lb 148.3 / 60.8 kg |
| 180 lb 81.6 kg | 143 / 51 lb 64.9 / 23.1 kg | 198 / 77 lb 89.8 / 34.9 kg | 262 / 106 lb 118.8 / 48.1 kg | 340 / 139 lb 154.2 / 63 kg |
| 190 lb 86.2 kg | 148 / 53 lb 67.1 / 24 kg | 205 / 80 lb 93 / 36.3 kg | 272 / 110 lb 123.4 / 49.9 kg | 352 / 144 lb 159.7 / 65.3 kg |
| 200 lb 90.7 kg | 153 / 55 lb 69.4 / 24.9 kg | 212 / 83 lb 96.2 / 37.6 kg | 281 / 114 lb 127.5 / 51.7 kg | 364 / 149 lb 165.1 / 67.6 kg |
| 210 lb 95.3 kg | 158 / 57 lb 71.7 / 25.9 kg | 219 / 86 lb 99.3 / 39 kg | 291 / 118 lb 132 / 53.5 kg | 376 / 154 lb 170.6 / 69.9 kg |
| 220 lb 99.8 kg | 163 / 58 lb 73.9 / 26.3 kg | 226 / 88 lb 102.5 / 39.9 kg | 300 / 121 lb 136.1 / 54.9 kg | 388 / 159 lb 176 / 72.1 kg |
| 230 lb 104.3 kg | 168 / 60 lb 76.2 / 27.2 kg | 233 / 91 lb 105.7 / 41.3 kg | 309 / 125 lb 140.2 / 56.7 kg | 400 / 164 lb 181.4 / 74.4 kg |
| 240 lb 108.9 kg | 173 / 62 lb 78.5 / 28.1 kg | 240 / 93 lb 108.9 / 42.2 kg | 318 / 129 lb 144.2 / 58.5 kg | 411 / 168 lb 186.4 / 76.2 kg |
| 250 lb 113.4 kg | 178 / 64 lb 80.7 / 29 kg | 246 / 96 lb 111.6 / 43.5 kg | 327 / 132 lb 148.3 / 59.9 kg | 423 / 173 lb 191.9 / 78.5 kg |
| 260 lb 117.9 kg | 182 / 65 lb 82.6 / 29.5 kg | 253 / 99 lb 114.8 / 44.9 kg | 335 / 136 lb 152 / 61.7 kg | 434 / 177 lb 196.9 / 80.3 kg |
| 270 lb 122.5 kg | 187 / 67 lb 84.8 / 30.4 kg | 259 / 101 lb 117.5 / 45.8 kg | 344 / 139 lb 156 / 63 kg | 445 / 182 lb 201.8 / 82.6 kg |
| 280 lb 127 kg | 192 / 69 lb 87.1 / 31.3 kg | 265 / 104 lb 120.2 / 47.2 kg | 352 / 142 lb 159.7 / 64.4 kg | 456 / 186 lb 206.8 / 84.4 kg |
| 290 lb 131.5 kg | 196 / 70 lb 88.9 / 31.8 kg | 272 / 106 lb 123.4 / 48.1 kg | 361 / 146 lb 163.7 / 66.2 kg | 467 / 191 lb 211.8 / 86.6 kg |
| 300 lb 136.1 kg | 201 / 72 lb 91.2 / 32.7 kg | 278 / 108 lb 126.1 / 49 kg | 369 / 149 lb 167.4 / 67.6 kg | 477 / 195 lb 216.4 / 88.5 kg |
Women’s Machine Chest Press vs Dumbbell Z Press Standards
How to read the table: The first number is Machine Chest Press; the second is Dumbbell Z 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 | 60 / 21 lb 27.2 / 9.5 kg | 82 / 32 lb 37.2 / 14.5 kg | 112 / 46 lb 50.8 / 20.9 kg | 147 / 62 lb 66.7 / 28.1 kg |
| 110 lb 49.9 kg | 63 / 22 lb 28.6 / 10 kg | 88 / 34 lb 39.9 / 15.4 kg | 120 / 49 lb 54.4 / 22.2 kg | 156 / 66 lb 70.8 / 29.9 kg |
| 120 lb 54.4 kg | 67 / 23 lb 30.4 / 10.4 kg | 93 / 36 lb 42.2 / 16.3 kg | 127 / 52 lb 57.6 / 23.6 kg | 165 / 70 lb 74.8 / 31.8 kg |
| 130 lb 59 kg | 71 / 25 lb 32.2 / 11.3 kg | 98 / 38 lb 44.5 / 17.2 kg | 134 / 55 lb 60.8 / 24.9 kg | 175 / 74 lb 79.4 / 33.6 kg |
| 140 lb 63.5 kg | 74 / 26 lb 33.6 / 11.8 kg | 103 / 40 lb 46.7 / 18.1 kg | 140 / 57 lb 63.5 / 25.9 kg | 183 / 77 lb 83 / 34.9 kg |
| 150 lb 68 kg | 78 / 27 lb 35.4 / 12.2 kg | 108 / 42 lb 49 / 19.1 kg | 147 / 60 lb 66.7 / 27.2 kg | 192 / 81 lb 87.1 / 36.7 kg |
| 160 lb 72.6 kg | 81 / 28 lb 36.7 / 12.7 kg | 113 / 44 lb 51.3 / 20 kg | 153 / 63 lb 69.4 / 28.6 kg | 200 / 85 lb 90.7 / 38.6 kg |
| 170 lb 77.1 kg | 85 / 29 lb 38.6 / 13.2 kg | 117 / 46 lb 53.1 / 20.9 kg | 160 / 65 lb 72.6 / 29.5 kg | 209 / 88 lb 94.8 / 39.9 kg |
| 180 lb 81.6 kg | 88 / 30 lb 39.9 / 13.6 kg | 122 / 47 lb 55.3 / 21.3 kg | 166 / 68 lb 75.3 / 30.8 kg | 217 / 91 lb 98.4 / 41.3 kg |
| 190 lb 86.2 kg | 91 / 32 lb 41.3 / 14.5 kg | 126 / 49 lb 57.2 / 22.2 kg | 172 / 70 lb 78 / 31.8 kg | 225 / 95 lb 102.1 / 43.1 kg |
| 200 lb 90.7 kg | 94 / 33 lb 42.6 / 15 kg | 131 / 51 lb 59.4 / 23.1 kg | 178 / 73 lb 80.7 / 33.1 kg | 233 / 98 lb 105.7 / 44.5 kg |
| 210 lb 95.3 kg | 98 / 34 lb 44.5 / 15.4 kg | 135 / 53 lb 61.2 / 24 kg | 184 / 75 lb 83.5 / 34 kg | 240 / 101 lb 108.9 / 45.8 kg |
| 220 lb 99.8 kg | 101 / 35 lb 45.8 / 15.9 kg | 139 / 54 lb 63 / 24.5 kg | 190 / 77 lb 86.2 / 34.9 kg | 248 / 105 lb 112.5 / 47.6 kg |
| 230 lb 104.3 kg | 104 / 36 lb 47.2 / 16.3 kg | 144 / 56 lb 65.3 / 25.4 kg | 195 / 80 lb 88.5 / 36.3 kg | 255 / 108 lb 115.7 / 49 kg |
| 240 lb 108.9 kg | 107 / 37 lb 48.5 / 16.8 kg | 148 / 57 lb 67.1 / 25.9 kg | 201 / 82 lb 91.2 / 37.2 kg | 263 / 111 lb 119.3 / 50.3 kg |
How Your Machine Chest Press vs Dumbbell Z 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 machine chest press strength level
The machine chest press standards use the sex-specific standards from the individual Chest Press Machine 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 heavier lifters are expected to press more displayed resistance without requiring strength to increase pound for pound.
3. Find the dumbbell z press strength level
The standards use the sex-specific thresholds from the individual Dumbbell 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.
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 machine chest press | Adjust machine chest press targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell z 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 Machine Chest Press and Dumbbell Z 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 dumbbell z press standard is higher; below zero means the machine chest 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.
69.4 → 127.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell z press standard minus the machine chest press standard. A plus sign means the dumbbell z press standard is higher. A minus sign means the machine chest press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −70 lb −31.7 kg | −92 lb −41.7 kg | −119 lb −54 kg | −153 lb −69.4 kg |
| 130 lb 59 kg | −74 lb −33.6 kg | −97 lb −44 kg | −126 lb −57.1 kg | −161 lb −73 kg |
| 140 lb 63.5 kg | −78 lb −35.4 kg | −102 lb −46.2 kg | −132 lb −59.9 kg | −170 lb −77.1 kg |
| 150 lb 68 kg | −81 lb −36.8 kg | −107 lb −48.6 kg | −138 lb −62.6 kg | −178 lb −80.7 kg |
| 160 lb 72.6 kg | −85 lb −38.6 kg | −112 lb −50.8 kg | −145 lb −65.7 kg | −186 lb −84.3 kg |
| 170 lb 77.1 kg | −88 lb −39.9 kg | −116 lb −52.6 kg | −151 lb −68.5 kg | −193 lb −87.5 kg |
| 180 lb 81.6 kg | −92 lb −41.8 kg | −121 lb −54.9 kg | −156 lb −70.7 kg | −201 lb −91.2 kg |
| 190 lb 86.2 kg | −95 lb −43.1 kg | −125 lb −56.7 kg | −162 lb −73.5 kg | −208 lb −94.4 kg |
| 200 lb 90.7 kg | −98 lb −44.5 kg | −129 lb −58.6 kg | −167 lb −75.8 kg | −215 lb −97.5 kg |
| 210 lb 95.3 kg | −101 lb −45.8 kg | −133 lb −60.3 kg | −173 lb −78.5 kg | −222 lb −100.7 kg |
| 220 lb 99.8 kg | −105 lb −47.6 kg | −138 lb −62.6 kg | −179 lb −81.2 kg | −229 lb −103.9 kg |
| 230 lb 104.3 kg | −108 lb −49 kg | −142 lb −64.4 kg | −184 lb −83.5 kg | −236 lb −107 kg |
| 240 lb 108.9 kg | −111 lb −50.4 kg | −147 lb −66.7 kg | −189 lb −85.7 kg | −243 lb −110.2 kg |
| 250 lb 113.4 kg | −114 lb −51.7 kg | −150 lb −68.1 kg | −195 lb −88.4 kg | −250 lb −113.4 kg |
| 260 lb 117.9 kg | −117 lb −53.1 kg | −154 lb −69.9 kg | −199 lb −90.3 kg | −257 lb −116.6 kg |
| 270 lb 122.5 kg | −120 lb −54.4 kg | −158 lb −71.7 kg | −205 lb −93 kg | −263 lb −119.2 kg |
| 280 lb 127 kg | −123 lb −55.8 kg | −161 lb −73 kg | −210 lb −95.3 kg | −270 lb −122.4 kg |
| 290 lb 131.5 kg | −126 lb −57.1 kg | −166 lb −75.3 kg | −215 lb −97.5 kg | −276 lb −125.2 kg |
| 300 lb 136.1 kg | −129 lb −58.5 kg | −170 lb −77.1 kg | −220 lb −99.8 kg | −282 lb −127.9 kg |
How Women’s Machine Chest Press and Dumbbell Z 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.
38.6 → 69 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell z press standard minus the machine chest press standard. A plus sign means the dumbbell z press standard is higher. A minus sign means the machine chest press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −39 lb −17.7 kg | −50 lb −22.7 kg | −66 lb −29.9 kg | −85 lb −38.6 kg |
| 110 lb 49.9 kg | −41 lb −18.6 kg | −54 lb −24.5 kg | −71 lb −32.2 kg | −90 lb −40.9 kg |
| 120 lb 54.4 kg | −44 lb −20 kg | −57 lb −25.9 kg | −75 lb −34 kg | −95 lb −43 kg |
| 130 lb 59 kg | −46 lb −20.9 kg | −60 lb −27.3 kg | −79 lb −35.9 kg | −101 lb −45.8 kg |
| 140 lb 63.5 kg | −48 lb −21.8 kg | −63 lb −28.6 kg | −83 lb −37.6 kg | −106 lb −48.1 kg |
| 150 lb 68 kg | −51 lb −23.2 kg | −66 lb −29.9 kg | −87 lb −39.5 kg | −111 lb −50.4 kg |
| 160 lb 72.6 kg | −53 lb −24 kg | −69 lb −31.3 kg | −90 lb −40.8 kg | −115 lb −52.1 kg |
| 170 lb 77.1 kg | −56 lb −25.4 kg | −71 lb −32.2 kg | −95 lb −43.1 kg | −121 lb −54.9 kg |
| 180 lb 81.6 kg | −58 lb −26.3 kg | −75 lb −34 kg | −98 lb −44.5 kg | −126 lb −57.1 kg |
| 190 lb 86.2 kg | −59 lb −26.8 kg | −77 lb −35 kg | −102 lb −46.2 kg | −130 lb −59 kg |
| 200 lb 90.7 kg | −61 lb −27.6 kg | −80 lb −36.3 kg | −105 lb −47.6 kg | −135 lb −61.2 kg |
| 210 lb 95.3 kg | −64 lb −29.1 kg | −82 lb −37.2 kg | −109 lb −49.5 kg | −139 lb −63.1 kg |
| 220 lb 99.8 kg | −66 lb −29.9 kg | −85 lb −38.5 kg | −113 lb −51.3 kg | −143 lb −64.9 kg |
| 230 lb 104.3 kg | −68 lb −30.9 kg | −88 lb −39.9 kg | −115 lb −52.2 kg | −147 lb −66.7 kg |
| 240 lb 108.9 kg | −70 lb −31.7 kg | −91 lb −41.2 kg | −119 lb −54 kg | −152 lb −69 kg |
Machine Chest Press and Dumbbell Z Press Exercises Used by This Calculator
This calculator uses a selectorized chest press machine set and a strict dumbbell z press test. Use strict canonical Machine Chest Press and Dumbbell Z Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a selectorized horizontal chest press
Set the seat so the handles align near mid-chest. Keep the torso and head against the pad and feet planted, lower both handles under control to chest-depth equivalent, and press to full elbow extension. Do not enter a plate-loaded, iso-lateral, Smith-machine, incline, decline, or partial press.
Use the canonical Dumbbell Z Press setup and load convention
the combined weight of both dumbbells pressed from the floor-seated position strict paired-dumbbell Z press reps press both dumbbells overhead from a floor-seated position, keep the trunk tall, lock out under control, and avoid leaning back, wall support, leg drive, or bounced reps Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Machine Chest Press result and one recent Dumbbell Z Press result
Use each exercise’s canonical input: Displayed machine weight for Machine Chest Press and Weight used for Dumbbell Z Press.
Related Tools
- Chest Press Machine — View the individual Machine Chest Press standards and next strength-level target.
- Dumbbell Z Press — View the individual Dumbbell Z Press standards and next strength-level target.
- Barbell Z 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.
- Standing Dumbbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Arnold Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.