Seated Barbell Overhead Press vs Single Arm Dumbbell Overhead Press Strength Standards
Compare your seated barbell overhead press and single arm dumbbell overhead press against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell load and 1–12 strict reps. Second lift: total external load and 1–12 strict reps. Pounds or kilograms. For the first exercise, bar is pressed vertically overhead until elbows are fully extended at lockout. 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.
Seated Barbell Overhead Press vs Single Arm Dumbbell Overhead Press Strength Standards by Bodyweight
These bodyweight tables place the seated barbell overhead press and single arm 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 Seated Barbell Overhead Press / Single Arm 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 Seated Barbell Overhead Press vs Single Arm Dumbbell Overhead Press Standards
How to read the table: The first number is Seated Barbell Overhead 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 | 56 / 25 lb 25.4 / 11.3 kg | 81 / 39 lb 36.7 / 17.7 kg | 98 / 59 lb 44.5 / 26.8 kg | 116 / 81 lb 52.6 / 36.7 kg |
| 130 lb 59 kg | 59 / 26 lb 26.8 / 11.8 kg | 85 / 41 lb 38.6 / 18.6 kg | 103 / 62 lb 46.7 / 28.1 kg | 123 / 85 lb 55.8 / 38.6 kg |
| 140 lb 63.5 kg | 62 / 28 lb 28.1 / 12.7 kg | 90 / 43 lb 40.8 / 19.5 kg | 109 / 65 lb 49.4 / 29.5 kg | 129 / 90 lb 58.5 / 40.8 kg |
| 150 lb 68 kg | 65 / 29 lb 29.5 / 13.2 kg | 94 / 45 lb 42.6 / 20.4 kg | 114 / 68 lb 51.7 / 30.8 kg | 135 / 94 lb 61.2 / 42.6 kg |
| 160 lb 72.6 kg | 68 / 30 lb 30.8 / 13.6 kg | 98 / 47 lb 44.5 / 21.3 kg | 119 / 71 lb 54 / 32.2 kg | 141 / 98 lb 64 / 44.5 kg |
| 170 lb 77.1 kg | 71 / 32 lb 32.2 / 14.5 kg | 102 / 49 lb 46.3 / 22.2 kg | 123 / 74 lb 55.8 / 33.6 kg | 147 / 102 lb 66.7 / 46.3 kg |
| 180 lb 81.6 kg | 73 / 33 lb 33.1 / 15 kg | 106 / 51 lb 48.1 / 23.1 kg | 128 / 77 lb 58.1 / 34.9 kg | 152 / 106 lb 68.9 / 48.1 kg |
| 190 lb 86.2 kg | 76 / 34 lb 34.5 / 15.4 kg | 110 / 53 lb 49.9 / 24 kg | 133 / 80 lb 60.3 / 36.3 kg | 158 / 110 lb 71.7 / 49.9 kg |
| 200 lb 90.7 kg | 79 / 35 lb 35.8 / 15.9 kg | 114 / 55 lb 51.7 / 24.9 kg | 138 / 83 lb 62.6 / 37.6 kg | 163 / 114 lb 73.9 / 51.7 kg |
| 210 lb 95.3 kg | 81 / 36 lb 36.7 / 16.3 kg | 118 / 57 lb 53.5 / 25.9 kg | 142 / 86 lb 64.4 / 39 kg | 169 / 118 lb 76.7 / 53.5 kg |
| 220 lb 99.8 kg | 84 / 37 lb 38.1 / 16.8 kg | 121 / 58 lb 54.9 / 26.3 kg | 147 / 88 lb 66.7 / 39.9 kg | 174 / 121 lb 78.9 / 54.9 kg |
| 230 lb 104.3 kg | 86 / 39 lb 39 / 17.7 kg | 125 / 60 lb 56.7 / 27.2 kg | 151 / 91 lb 68.5 / 41.3 kg | 179 / 125 lb 81.2 / 56.7 kg |
| 240 lb 108.9 kg | 89 / 40 lb 40.4 / 18.1 kg | 129 / 62 lb 58.5 / 28.1 kg | 155 / 93 lb 70.3 / 42.2 kg | 185 / 129 lb 83.9 / 58.5 kg |
| 250 lb 113.4 kg | 91 / 41 lb 41.3 / 18.6 kg | 132 / 64 lb 59.9 / 29 kg | 160 / 96 lb 72.6 / 43.5 kg | 190 / 132 lb 86.2 / 59.9 kg |
| 260 lb 117.9 kg | 94 / 42 lb 42.6 / 19.1 kg | 136 / 65 lb 61.7 / 29.5 kg | 164 / 99 lb 74.4 / 44.9 kg | 195 / 136 lb 88.5 / 61.7 kg |
| 270 lb 122.5 kg | 96 / 43 lb 43.5 / 19.5 kg | 139 / 67 lb 63 / 30.4 kg | 168 / 101 lb 76.2 / 45.8 kg | 200 / 139 lb 90.7 / 63 kg |
| 280 lb 127 kg | 98 / 44 lb 44.5 / 20 kg | 142 / 69 lb 64.4 / 31.3 kg | 172 / 104 lb 78 / 47.2 kg | 205 / 142 lb 93 / 64.4 kg |
| 290 lb 131.5 kg | 101 / 45 lb 45.8 / 20.4 kg | 146 / 70 lb 66.2 / 31.8 kg | 176 / 106 lb 79.8 / 48.1 kg | 209 / 146 lb 94.8 / 66.2 kg |
| 300 lb 136.1 kg | 103 / 46 lb 46.7 / 20.9 kg | 149 / 72 lb 67.6 / 32.7 kg | 180 / 108 lb 81.6 / 49 kg | 214 / 149 lb 97.1 / 67.6 kg |
Women’s Seated Barbell Overhead Press vs Single Arm Dumbbell Overhead Press Standards
How to read the table: The first number is Seated Barbell Overhead 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 | 24 / 13 lb 10.9 / 5.9 kg | 39 / 22 lb 17.7 / 10 kg | 50 / 34 lb 22.7 / 15.4 kg | 61 / 47 lb 27.7 / 21.3 kg |
| 110 lb 49.9 kg | 26 / 14 lb 11.8 / 6.4 kg | 41 / 24 lb 18.6 / 10.9 kg | 53 / 36 lb 24 / 16.3 kg | 65 / 50 lb 29.5 / 22.7 kg |
| 120 lb 54.4 kg | 28 / 15 lb 12.7 / 6.8 kg | 44 / 25 lb 20 / 11.3 kg | 56 / 38 lb 25.4 / 17.2 kg | 69 / 53 lb 31.3 / 24 kg |
| 130 lb 59 kg | 29 / 15 lb 13.2 / 6.8 kg | 46 / 26 lb 20.9 / 11.8 kg | 59 / 40 lb 26.8 / 18.1 kg | 73 / 55 lb 33.1 / 24.9 kg |
| 140 lb 63.5 kg | 31 / 16 lb 14.1 / 7.3 kg | 49 / 28 lb 22.2 / 12.7 kg | 62 / 42 lb 28.1 / 19.1 kg | 76 / 58 lb 34.5 / 26.3 kg |
| 150 lb 68 kg | 32 / 17 lb 14.5 / 7.7 kg | 51 / 29 lb 23.1 / 13.2 kg | 65 / 44 lb 29.5 / 20 kg | 80 / 61 lb 36.3 / 27.7 kg |
| 160 lb 72.6 kg | 33 / 18 lb 15 / 8.2 kg | 53 / 30 lb 24 / 13.6 kg | 68 / 46 lb 30.8 / 20.9 kg | 84 / 64 lb 38.1 / 29 kg |
| 170 lb 77.1 kg | 35 / 18 lb 15.9 / 8.2 kg | 55 / 32 lb 24.9 / 14.5 kg | 71 / 48 lb 32.2 / 21.8 kg | 87 / 66 lb 39.5 / 29.9 kg |
| 180 lb 81.6 kg | 36 / 19 lb 16.3 / 8.6 kg | 58 / 33 lb 26.3 / 15 kg | 73 / 50 lb 33.1 / 22.7 kg | 90 / 69 lb 40.8 / 31.3 kg |
| 190 lb 86.2 kg | 37 / 20 lb 16.8 / 9.1 kg | 60 / 34 lb 27.2 / 15.4 kg | 76 / 52 lb 34.5 / 23.6 kg | 94 / 71 lb 42.6 / 32.2 kg |
| 200 lb 90.7 kg | 39 / 21 lb 17.7 / 9.5 kg | 62 / 35 lb 28.1 / 15.9 kg | 79 / 53 lb 35.8 / 24 kg | 97 / 74 lb 44 / 33.6 kg |
| 210 lb 95.3 kg | 40 / 21 lb 18.1 / 9.5 kg | 64 / 36 lb 29 / 16.3 kg | 81 / 55 lb 36.7 / 24.9 kg | 100 / 76 lb 45.4 / 34.5 kg |
| 220 lb 99.8 kg | 41 / 22 lb 18.6 / 10 kg | 66 / 37 lb 29.9 / 16.8 kg | 84 / 57 lb 38.1 / 25.9 kg | 103 / 79 lb 46.7 / 35.8 kg |
| 230 lb 104.3 kg | 43 / 23 lb 19.5 / 10.4 kg | 68 / 39 lb 30.8 / 17.7 kg | 86 / 59 lb 39 / 26.8 kg | 106 / 81 lb 48.1 / 36.7 kg |
| 240 lb 108.9 kg | 44 / 23 lb 20 / 10.4 kg | 70 / 40 lb 31.8 / 18.1 kg | 89 / 60 lb 40.4 / 27.2 kg | 109 / 83 lb 49.4 / 37.6 kg |
How Your Seated Barbell Overhead Press vs Single Arm Dumbbell Overhead Press Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
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 Seated Barbell Overhead Press and Single Arm 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 seated barbell overhead press strength level
The seated barbell 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.
3. Find the single arm dumbbell overhead press strength level
For single arm dumbbell overhead 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.
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
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.
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 seated barbell overhead press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
How Men’s Seated Barbell Overhead 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 seated barbell overhead 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.
Across 120–300 lb bodyweight, the Elite gap changes from 15.9 to 29.5 kg.
How to read the table: Every number is the single arm dumbbell overhead press standard minus the seated barbell overhead press standard. A plus sign means the single arm dumbbell overhead press standard is higher. A minus sign means the seated barbell overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −31 lb −14.1 kg | −42 lb −19 kg | −39 lb −17.7 kg | −35 lb −15.9 kg |
| 130 lb 59 kg | −33 lb −15 kg | −44 lb −20 kg | −41 lb −18.6 kg | −38 lb −17.2 kg |
| 140 lb 63.5 kg | −34 lb −15.4 kg | −47 lb −21.3 kg | −44 lb −19.9 kg | −39 lb −17.7 kg |
| 150 lb 68 kg | −36 lb −16.3 kg | −49 lb −22.2 kg | −46 lb −20.9 kg | −41 lb −18.6 kg |
| 160 lb 72.6 kg | −38 lb −17.2 kg | −51 lb −23.2 kg | −48 lb −21.8 kg | −43 lb −19.5 kg |
| 170 lb 77.1 kg | −39 lb −17.7 kg | −53 lb −24.1 kg | −49 lb −22.2 kg | −45 lb −20.4 kg |
| 180 lb 81.6 kg | −40 lb −18.1 kg | −55 lb −25 kg | −51 lb −23.2 kg | −46 lb −20.8 kg |
| 190 lb 86.2 kg | −42 lb −19.1 kg | −57 lb −25.9 kg | −53 lb −24 kg | −48 lb −21.8 kg |
| 200 lb 90.7 kg | −44 lb −19.9 kg | −59 lb −26.8 kg | −55 lb −25 kg | −49 lb −22.2 kg |
| 210 lb 95.3 kg | −45 lb −20.4 kg | −61 lb −27.6 kg | −56 lb −25.4 kg | −51 lb −23.2 kg |
| 220 lb 99.8 kg | −47 lb −21.3 kg | −63 lb −28.6 kg | −59 lb −26.8 kg | −53 lb −24 kg |
| 230 lb 104.3 kg | −47 lb −21.3 kg | −65 lb −29.5 kg | −60 lb −27.2 kg | −54 lb −24.5 kg |
| 240 lb 108.9 kg | −49 lb −22.3 kg | −67 lb −30.4 kg | −62 lb −28.1 kg | −56 lb −25.4 kg |
| 250 lb 113.4 kg | −50 lb −22.7 kg | −68 lb −30.9 kg | −64 lb −29.1 kg | −58 lb −26.3 kg |
| 260 lb 117.9 kg | −52 lb −23.5 kg | −71 lb −32.2 kg | −65 lb −29.5 kg | −59 lb −26.8 kg |
| 270 lb 122.5 kg | −53 lb −24 kg | −72 lb −32.6 kg | −67 lb −30.4 kg | −61 lb −27.7 kg |
| 280 lb 127 kg | −54 lb −24.5 kg | −73 lb −33.1 kg | −68 lb −30.8 kg | −63 lb −28.6 kg |
| 290 lb 131.5 kg | −56 lb −25.4 kg | −76 lb −34.4 kg | −70 lb −31.7 kg | −63 lb −28.6 kg |
| 300 lb 136.1 kg | −57 lb −25.8 kg | −77 lb −34.9 kg | −72 lb −32.6 kg | −65 lb −29.5 kg |
How Women’s Seated Barbell Overhead 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 Seated Barbell Overhead Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 6.4 kg at 100 lb and 11.8 kg at 240 lb.
How to read the table: Every number is the single arm dumbbell overhead press standard minus the seated barbell overhead press standard. A plus sign means the single arm dumbbell overhead press standard is higher. A minus sign means the seated barbell overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −11 lb −5 kg | −17 lb −7.7 kg | −16 lb −7.3 kg | −14 lb −6.4 kg |
| 110 lb 49.9 kg | −12 lb −5.4 kg | −17 lb −7.7 kg | −17 lb −7.7 kg | −15 lb −6.8 kg |
| 120 lb 54.4 kg | −13 lb −5.9 kg | −19 lb −8.7 kg | −18 lb −8.2 kg | −16 lb −7.3 kg |
| 130 lb 59 kg | −14 lb −6.4 kg | −20 lb −9.1 kg | −19 lb −8.7 kg | −18 lb −8.2 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −20 lb −9 kg | −18 lb −8.2 kg |
| 150 lb 68 kg | −15 lb −6.8 kg | −22 lb −9.9 kg | −21 lb −9.5 kg | −19 lb −8.6 kg |
| 160 lb 72.6 kg | −15 lb −6.8 kg | −23 lb −10.4 kg | −22 lb −9.9 kg | −20 lb −9.1 kg |
| 170 lb 77.1 kg | −17 lb −7.7 kg | −23 lb −10.4 kg | −23 lb −10.4 kg | −21 lb −9.6 kg |
| 180 lb 81.6 kg | −17 lb −7.7 kg | −25 lb −11.3 kg | −23 lb −10.4 kg | −21 lb −9.5 kg |
| 190 lb 86.2 kg | −17 lb −7.7 kg | −26 lb −11.8 kg | −24 lb −10.9 kg | −23 lb −10.4 kg |
| 200 lb 90.7 kg | −18 lb −8.2 kg | −27 lb −12.2 kg | −26 lb −11.8 kg | −23 lb −10.4 kg |
| 210 lb 95.3 kg | −19 lb −8.6 kg | −28 lb −12.7 kg | −26 lb −11.8 kg | −24 lb −10.9 kg |
| 220 lb 99.8 kg | −19 lb −8.6 kg | −29 lb −13.1 kg | −27 lb −12.2 kg | −24 lb −10.9 kg |
| 230 lb 104.3 kg | −20 lb −9.1 kg | −29 lb −13.1 kg | −27 lb −12.2 kg | −25 lb −11.4 kg |
| 240 lb 108.9 kg | −21 lb −9.6 kg | −30 lb −13.7 kg | −29 lb −13.2 kg | −26 lb −11.8 kg |
Seated Barbell Overhead Press and Single Arm Dumbbell Overhead Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the seated barbell overhead press and single arm dumbbell overhead press setup consistent with their individual rules. Use strict, repeatable Seated Barbell Overhead 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 Seated Barbell Overhead Press setup and load convention
Barbell starts at the upper chest/clavicle with lifter seated upright on a bench. Feet stay flat on the floor with torso supported and no excessive bench recline. Bar is pressed vertically overhead until elbows are fully extended at lockout. Each rep must reach full lockout directly over the shoulders. Bar is lowered under control back to the upper chest each rep. No leg drive or hip extension is allowed. Consistent bench angle and setup must be used across all tests. Raw barbell lifting only. Push press, any standing overhead press variation, Smith machine or machine shoulder press, partial lockout reps, excessive back arch that turns the lift into an incline press, and equipped lifting are excluded. Estimated 1RM is calculated from the entered load and 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 Seated Barbell Overhead Press result and one recent Single Arm Dumbbell Overhead Press result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Seated Barbell Overhead Press — View the individual Seated Barbell Overhead 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 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.
- Landmine Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.