Seated Dumbbell Overhead Press vs Standing Log Overhead Press Strength Standards
Compare your seated dumbbell overhead press and standing log overhead press against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight of one dumbbell and 1–12 strict reps. Second lift: total barbell load and 1–12 strict reps. Pounds or kilograms. For the first exercise, each rep reaches full lockout overhead with elbows extended and dumbbells stacked over shoulders. For the second exercise, complete strict standing log overhead press repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Seated Dumbbell Overhead Press vs Standing Log Overhead Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated dumbbell overhead press and standing log 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 Seated Dumbbell Overhead Press / Standing Log Overhead Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Seated Dumbbell Overhead Press vs Standing Log Overhead Press Standards
How to read the table: The first number is Seated Dumbbell Overhead Press; the second is Standing Log 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 | 49 / 77 lb 22.2 / 34.9 kg | 63 / 112 lb 28.6 / 50.8 kg | 77 / 147 lb 34.9 / 66.7 kg | 105 / 182 lb 47.6 / 82.6 kg |
| 130 lb 59 kg | 52 / 82 lb 23.6 / 37.2 kg | 67 / 118 lb 30.4 / 53.5 kg | 82 / 155 lb 37.2 / 70.3 kg | 111 / 192 lb 50.3 / 87.1 kg |
| 140 lb 63.5 kg | 55 / 86 lb 24.9 / 39 kg | 70 / 124 lb 31.8 / 56.2 kg | 86 / 163 lb 39 / 73.9 kg | 117 / 202 lb 53.1 / 91.6 kg |
| 150 lb 68 kg | 57 / 90 lb 25.9 / 40.8 kg | 73 / 130 lb 33.1 / 59 kg | 90 / 171 lb 40.8 / 77.6 kg | 122 / 211 lb 55.3 / 95.7 kg |
| 160 lb 72.6 kg | 60 / 94 lb 27.2 / 42.6 kg | 77 / 136 lb 34.9 / 61.7 kg | 94 / 178 lb 42.6 / 80.7 kg | 128 / 220 lb 58.1 / 99.8 kg |
| 170 lb 77.1 kg | 62 / 97 lb 28.1 / 44 kg | 80 / 141 lb 36.3 / 64 kg | 97 / 186 lb 44 / 84.4 kg | 133 / 229 lb 60.3 / 103.9 kg |
| 180 lb 81.6 kg | 65 / 101 lb 29.5 / 45.8 kg | 83 / 147 lb 37.6 / 66.7 kg | 101 / 193 lb 45.8 / 87.5 kg | 138 / 238 lb 62.6 / 108 kg |
| 190 lb 86.2 kg | 67 / 105 lb 30.4 / 47.6 kg | 86 / 152 lb 39 / 68.9 kg | 105 / 200 lb 47.6 / 90.7 kg | 143 / 247 lb 64.9 / 112 kg |
| 200 lb 90.7 kg | 69 / 109 lb 31.3 / 49.4 kg | 89 / 157 lb 40.4 / 71.2 kg | 109 / 207 lb 49.4 / 93.9 kg | 148 / 256 lb 67.1 / 116.1 kg |
| 210 lb 95.3 kg | 72 / 112 lb 32.7 / 50.8 kg | 92 / 162 lb 41.7 / 73.5 kg | 112 / 214 lb 50.8 / 97.1 kg | 153 / 264 lb 69.4 / 119.7 kg |
| 220 lb 99.8 kg | 74 / 116 lb 33.6 / 52.6 kg | 95 / 168 lb 43.1 / 76.2 kg | 116 / 221 lb 52.6 / 100.2 kg | 158 / 272 lb 71.7 / 123.4 kg |
| 230 lb 104.3 kg | 76 / 119 lb 34.5 / 54 kg | 98 / 173 lb 44.5 / 78.5 kg | 119 / 227 lb 54 / 103 kg | 162 / 281 lb 73.5 / 127.5 kg |
| 240 lb 108.9 kg | 78 / 123 lb 35.4 / 55.8 kg | 100 / 178 lb 45.4 / 80.7 kg | 123 / 234 lb 55.8 / 106.1 kg | 167 / 289 lb 75.7 / 131.1 kg |
| 250 lb 113.4 kg | 80 / 126 lb 36.3 / 57.2 kg | 103 / 183 lb 46.7 / 83 kg | 126 / 240 lb 57.2 / 108.9 kg | 172 / 297 lb 78 / 134.7 kg |
| 260 lb 117.9 kg | 83 / 129 lb 37.6 / 58.5 kg | 106 / 187 lb 48.1 / 84.8 kg | 129 / 247 lb 58.5 / 112 kg | 176 / 304 lb 79.8 / 137.9 kg |
| 270 lb 122.5 kg | 85 / 133 lb 38.6 / 60.3 kg | 109 / 192 lb 49.4 / 87.1 kg | 133 / 253 lb 60.3 / 114.8 kg | 181 / 312 lb 82.1 / 141.5 kg |
| 280 lb 127 kg | 87 / 136 lb 39.5 / 61.7 kg | 111 / 197 lb 50.3 / 89.4 kg | 136 / 259 lb 61.7 / 117.5 kg | 185 / 320 lb 83.9 / 145.1 kg |
| 290 lb 131.5 kg | 89 / 139 lb 40.4 / 63 kg | 114 / 201 lb 51.7 / 91.2 kg | 139 / 265 lb 63 / 120.2 kg | 190 / 327 lb 86.2 / 148.3 kg |
| 300 lb 136.1 kg | 91 / 142 lb 41.3 / 64.4 kg | 117 / 206 lb 53.1 / 93.4 kg | 142 / 271 lb 64.4 / 122.9 kg | 194 / 335 lb 88 / 152 kg |
Women’s Seated Dumbbell Overhead Press vs Standing Log Overhead Press Standards
How to read the table: The first number is Seated Dumbbell Overhead Press; the second is Standing Log 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 | 23 / 37 lb 10.4 / 16.8 kg | 34 / 57 lb 15.4 / 25.9 kg | 40 / 80 lb 18.1 / 36.3 kg | 57 / 103 lb 25.9 / 46.7 kg |
| 110 lb 49.9 kg | 24 / 39 lb 10.9 / 17.7 kg | 37 / 61 lb 16.8 / 27.7 kg | 43 / 85 lb 19.5 / 38.6 kg | 61 / 110 lb 27.7 / 49.9 kg |
| 120 lb 54.4 kg | 26 / 41 lb 11.8 / 18.6 kg | 39 / 65 lb 17.7 / 29.5 kg | 46 / 90 lb 20.9 / 40.8 kg | 65 / 116 lb 29.5 / 52.6 kg |
| 130 lb 59 kg | 27 / 44 lb 12.2 / 20 kg | 41 / 68 lb 18.6 / 30.8 kg | 48 / 95 lb 21.8 / 43.1 kg | 68 / 123 lb 30.8 / 55.8 kg |
| 140 lb 63.5 kg | 29 / 46 lb 13.2 / 20.9 kg | 43 / 72 lb 19.5 / 32.7 kg | 51 / 100 lb 23.1 / 45.4 kg | 72 / 129 lb 32.7 / 58.5 kg |
| 150 lb 68 kg | 30 / 48 lb 13.6 / 21.8 kg | 45 / 75 lb 20.4 / 34 kg | 53 / 105 lb 24 / 47.6 kg | 75 / 135 lb 34 / 61.2 kg |
| 160 lb 72.6 kg | 31 / 50 lb 14.1 / 22.7 kg | 47 / 78 lb 21.3 / 35.4 kg | 55 / 110 lb 24.9 / 49.9 kg | 78 / 141 lb 35.4 / 64 kg |
| 170 lb 77.1 kg | 33 / 52 lb 15 / 23.6 kg | 49 / 82 lb 22.2 / 37.2 kg | 58 / 114 lb 26.3 / 51.7 kg | 82 / 147 lb 37.2 / 66.7 kg |
| 180 lb 81.6 kg | 34 / 54 lb 15.4 / 24.5 kg | 51 / 85 lb 23.1 / 38.6 kg | 60 / 119 lb 27.2 / 54 kg | 85 / 152 lb 38.6 / 68.9 kg |
| 190 lb 86.2 kg | 35 / 56 lb 15.9 / 25.4 kg | 53 / 88 lb 24 / 39.9 kg | 62 / 123 lb 28.1 / 55.8 kg | 88 / 158 lb 39.9 / 71.7 kg |
| 200 lb 90.7 kg | 36 / 58 lb 16.3 / 26.3 kg | 55 / 91 lb 24.9 / 41.3 kg | 64 / 127 lb 29 / 57.6 kg | 91 / 164 lb 41.3 / 74.4 kg |
| 210 lb 95.3 kg | 38 / 60 lb 17.2 / 27.2 kg | 56 / 94 lb 25.4 / 42.6 kg | 66 / 131 lb 29.9 / 59.4 kg | 94 / 169 lb 42.6 / 76.7 kg |
| 220 lb 99.8 kg | 39 / 62 lb 17.7 / 28.1 kg | 58 / 97 lb 26.3 / 44 kg | 68 / 136 lb 30.8 / 61.7 kg | 97 / 174 lb 44 / 78.9 kg |
| 230 lb 104.3 kg | 40 / 64 lb 18.1 / 29 kg | 60 / 100 lb 27.2 / 45.4 kg | 70 / 140 lb 31.8 / 63.5 kg | 100 / 180 lb 45.4 / 81.6 kg |
| 240 lb 108.9 kg | 41 / 66 lb 18.6 / 29.9 kg | 62 / 103 lb 28.1 / 46.7 kg | 73 / 144 lb 33.1 / 65.3 kg | 103 / 185 lb 46.7 / 83.9 kg |
How Your Seated Dumbbell Overhead Press vs Standing Log 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
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)
Use recent Seated Dumbbell Overhead Press and Standing Log 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 dumbbell overhead press strength level
For seated 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.
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 standing log overhead press strength level
The standing log 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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.
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 seated dumbbell overhead press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the standing log 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 Dumbbell Overhead Press and Standing Log 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 standing log overhead press standard is higher; below zero means the seated dumbbell 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.
At Elite, the difference is 35 kg at 120 lb and 64 kg at 300 lb.
How to read the table: Every number is the standing log overhead press standard minus the seated dumbbell overhead press standard. A plus sign means the standing log overhead press standard is higher. A minus sign means the seated dumbbell overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +28 lb +12.7 kg | +49 lb +22.2 kg | +70 lb +31.8 kg | +77 lb +35 kg |
| 130 lb 59 kg | +30 lb +13.6 kg | +51 lb +23.1 kg | +73 lb +33.1 kg | +81 lb +36.8 kg |
| 140 lb 63.5 kg | +31 lb +14.1 kg | +54 lb +24.4 kg | +77 lb +34.9 kg | +85 lb +38.5 kg |
| 150 lb 68 kg | +33 lb +14.9 kg | +57 lb +25.9 kg | +81 lb +36.8 kg | +89 lb +40.4 kg |
| 160 lb 72.6 kg | +34 lb +15.4 kg | +59 lb +26.8 kg | +84 lb +38.1 kg | +92 lb +41.7 kg |
| 170 lb 77.1 kg | +35 lb +15.9 kg | +61 lb +27.7 kg | +89 lb +40.4 kg | +96 lb +43.6 kg |
| 180 lb 81.6 kg | +36 lb +16.3 kg | +64 lb +29.1 kg | +92 lb +41.7 kg | +100 lb +45.4 kg |
| 190 lb 86.2 kg | +38 lb +17.2 kg | +66 lb +29.9 kg | +95 lb +43.1 kg | +104 lb +47.1 kg |
| 200 lb 90.7 kg | +40 lb +18.1 kg | +68 lb +30.8 kg | +98 lb +44.5 kg | +108 lb +49 kg |
| 210 lb 95.3 kg | +40 lb +18.1 kg | +70 lb +31.8 kg | +102 lb +46.3 kg | +111 lb +50.3 kg |
| 220 lb 99.8 kg | +42 lb +19 kg | +73 lb +33.1 kg | +105 lb +47.6 kg | +114 lb +51.7 kg |
| 230 lb 104.3 kg | +43 lb +19.5 kg | +75 lb +34 kg | +108 lb +49 kg | +119 lb +54 kg |
| 240 lb 108.9 kg | +45 lb +20.4 kg | +78 lb +35.3 kg | +111 lb +50.3 kg | +122 lb +55.4 kg |
| 250 lb 113.4 kg | +46 lb +20.9 kg | +80 lb +36.3 kg | +114 lb +51.7 kg | +125 lb +56.7 kg |
| 260 lb 117.9 kg | +46 lb +20.9 kg | +81 lb +36.7 kg | +118 lb +53.5 kg | +128 lb +58.1 kg |
| 270 lb 122.5 kg | +48 lb +21.7 kg | +83 lb +37.7 kg | +120 lb +54.5 kg | +131 lb +59.4 kg |
| 280 lb 127 kg | +49 lb +22.2 kg | +86 lb +39.1 kg | +123 lb +55.8 kg | +135 lb +61.2 kg |
| 290 lb 131.5 kg | +50 lb +22.6 kg | +87 lb +39.5 kg | +126 lb +57.2 kg | +137 lb +62.1 kg |
| 300 lb 136.1 kg | +51 lb +23.1 kg | +89 lb +40.3 kg | +129 lb +58.5 kg | +141 lb +64 kg |
How Women’s Seated Dumbbell Overhead Press and Standing Log Overhead Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 100–240 lb bodyweight, the Elite gap changes from 20.8 to 37.2 kg.
How to read the table: Every number is the standing log overhead press standard minus the seated dumbbell overhead press standard. A plus sign means the standing log overhead press standard is higher. A minus sign means the seated dumbbell overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +14 lb +6.4 kg | +23 lb +10.5 kg | +40 lb +18.2 kg | +46 lb +20.8 kg |
| 110 lb 49.9 kg | +15 lb +6.8 kg | +24 lb +10.9 kg | +42 lb +19.1 kg | +49 lb +22.2 kg |
| 120 lb 54.4 kg | +15 lb +6.8 kg | +26 lb +11.8 kg | +44 lb +19.9 kg | +51 lb +23.1 kg |
| 130 lb 59 kg | +17 lb +7.8 kg | +27 lb +12.2 kg | +47 lb +21.3 kg | +55 lb +25 kg |
| 140 lb 63.5 kg | +17 lb +7.7 kg | +29 lb +13.2 kg | +49 lb +22.3 kg | +57 lb +25.8 kg |
| 150 lb 68 kg | +18 lb +8.2 kg | +30 lb +13.6 kg | +52 lb +23.6 kg | +60 lb +27.2 kg |
| 160 lb 72.6 kg | +19 lb +8.6 kg | +31 lb +14.1 kg | +55 lb +25 kg | +63 lb +28.6 kg |
| 170 lb 77.1 kg | +19 lb +8.6 kg | +33 lb +15 kg | +56 lb +25.4 kg | +65 lb +29.5 kg |
| 180 lb 81.6 kg | +20 lb +9.1 kg | +34 lb +15.5 kg | +59 lb +26.8 kg | +67 lb +30.3 kg |
| 190 lb 86.2 kg | +21 lb +9.5 kg | +35 lb +15.9 kg | +61 lb +27.7 kg | +70 lb +31.8 kg |
| 200 lb 90.7 kg | +22 lb +10 kg | +36 lb +16.4 kg | +63 lb +28.6 kg | +73 lb +33.1 kg |
| 210 lb 95.3 kg | +22 lb +10 kg | +38 lb +17.2 kg | +65 lb +29.5 kg | +75 lb +34.1 kg |
| 220 lb 99.8 kg | +23 lb +10.4 kg | +39 lb +17.7 kg | +68 lb +30.9 kg | +77 lb +34.9 kg |
| 230 lb 104.3 kg | +24 lb +10.9 kg | +40 lb +18.2 kg | +70 lb +31.7 kg | +80 lb +36.2 kg |
| 240 lb 108.9 kg | +25 lb +11.3 kg | +41 lb +18.6 kg | +71 lb +32.2 kg | +82 lb +37.2 kg |
Seated Dumbbell Overhead Press and Standing Log Overhead Press Exercises Used by This Calculator
For a useful comparison, perform a strict seated dumbbell overhead press and a strict standing log overhead press using the setup and load rules below. Use strict, repeatable Seated Dumbbell Overhead Press and Standing Log 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 Dumbbell Overhead Press setup and load convention
Weight entered is weight per dumbbell and must be consistent across tests. Performed seated on a flat or upright bench with back support and a near-vertical torso position. Feet remain flat on the ground for stability. Dumbbells start at shoulder level with palms facing forward or slightly neutral. Both dumbbells are pressed overhead simultaneously on each rep. Each rep reaches full lockout overhead with elbows extended and dumbbells stacked over shoulders. Dumbbells are lowered under control back to shoulder level. No leg drive or lower-body assistance is allowed. Torso remains upright with minimal back arch; excessive leaning invalidates the rep. Each repetition must be performed with consistent technique and range of motion across tests. Raw lifting only. Allowed equipment: matched dumbbells, bench (flat or upright with back support), optional belt, optional wrist wraps. Disallowed variations: standing dumbbell overhead press, push press (leg drive), single-arm dumbbell press, machine shoulder press, smith machine press, partial reps or incomplete lockout, and assisted reps. Estimated 1RM is calculated from bilateral load (weight per dumbbell × 2) and entered reps for this seated press.
Use the Standing Log Overhead Press setup and load convention
Standing Log Overhead Press only. Press a strongman log from a stable standing rack position to controlled overhead lockout with balanced feet and no second dip unless the entered variation explicitly allows push press. Do not enter barbell overhead press substitution, axle substitution, push jerk, split jerk, unstable layback, failed lockout, rack bounce, machine pressing, or assistance.
Enter one recent Seated Dumbbell Overhead Press result and one recent Standing Log 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 Dumbbell Overhead Press — View the individual Seated Dumbbell Overhead Press standards and next strength-level target.
- Standing Log Overhead Press — View the individual Standing Log Overhead Press standards and next strength-level target.
- Standing Strict Barbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Push 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.
- Clean And Press (Barbell) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.