Arnold press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Our arnold press standards are based on 15,000 lifts by Strength Level users.
Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 10 x0.09 | 22 x0.2 | 38 x0.35 | 60 x0.54 | 84 x0.77 |
120 | 12 x0.1 | 24 x0.2 | 42 x0.35 | 64 x0.53 | 89 x0.74 |
130 | 14 x0.11 | 27 x0.21 | 45 x0.35 | 68 x0.52 | 94 x0.72 |
140 | 16 x0.11 | 29 x0.21 | 48 x0.34 | 72 x0.51 | 99 x0.7 |
150 | 17 x0.12 | 32 x0.21 | 51 x0.34 | 75 x0.5 | 103 x0.69 |
160 | 19 x0.12 | 34 x0.21 | 54 x0.34 | 79 x0.49 | 107 x0.67 |
170 | 21 x0.12 | 36 x0.21 | 57 x0.33 | 82 x0.48 | 111 x0.65 |
180 | 22 x0.12 | 38 x0.21 | 59 x0.33 | 85 x0.47 | 115 x0.64 |
190 | 24 x0.13 | 40 x0.21 | 62 x0.33 | 89 x0.47 | 118 x0.62 |
200 | 25 x0.13 | 42 x0.21 | 65 x0.32 | 92 x0.46 | 122 x0.61 |
210 | 27 x0.13 | 44 x0.21 | 67 x0.32 | 94 x0.45 | 125 x0.6 |
220 | 29 x0.13 | 46 x0.21 | 69 x0.32 | 97 x0.44 | 128 x0.58 |
230 | 30 x0.13 | 48 x0.21 | 72 x0.31 | 100 x0.43 | 131 x0.57 |
240 | 31 x0.13 | 50 x0.21 | 74 x0.31 | 103 x0.43 | 134 x0.56 |
250 | 33 x0.13 | 52 x0.21 | 76 x0.3 | 105 x0.42 | 137 x0.55 |
260 | 34 x0.13 | 54 x0.21 | 78 x0.3 | 108 x0.41 | 140 x0.54 |
270 | 36 x0.13 | 55 x0.2 | 80 x0.3 | 110 x0.41 | 143 x0.53 |
280 | 37 x0.13 | 57 x0.2 | 82 x0.29 | 113 x0.4 | 146 x0.52 |
290 | 38 x0.13 | 59 x0.2 | 84 x0.29 | 115 x0.4 | 148 x0.51 |
300 | 40 x0.13 | 60 x0.2 | 86 x0.29 | 117 x0.39 | 151 x0.5 |
310 | 41 x0.13 | 62 x0.2 | 88 x0.28 | 119 x0.39 | 153 x0.49 |
All | 20 | 35 | 57 | 84 | 114 |
These male standards were last updated 4 days ago and are based on 6,000 filtered lifts.
Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 7 x0.07 | 13 x0.14 | 21 x0.23 | 31 x0.35 | 43 x0.48 |
100 | 8 x0.08 | 14 x0.14 | 23 x0.23 | 34 x0.34 | 46 x0.46 |
110 | 9 x0.08 | 15 x0.14 | 24 x0.22 | 36 x0.32 | 48 x0.44 |
120 | 10 x0.08 | 17 x0.14 | 26 x0.22 | 37 x0.31 | 50 x0.42 |
130 | 10 x0.08 | 18 x0.14 | 27 x0.21 | 39 x0.3 | 52 x0.4 |
140 | 11 x0.08 | 19 x0.13 | 29 x0.21 | 41 x0.29 | 54 x0.39 |
150 | 12 x0.08 | 20 x0.13 | 30 x0.2 | 42 x0.28 | 56 x0.37 |
160 | 13 x0.08 | 21 x0.13 | 31 x0.2 | 44 x0.27 | 58 x0.36 |
170 | 14 x0.08 | 22 x0.13 | 33 x0.19 | 45 x0.27 | 59 x0.35 |
180 | 15 x0.08 | 23 x0.13 | 34 x0.19 | 47 x0.26 | 61 x0.34 |
190 | 15 x0.08 | 24 x0.13 | 35 x0.18 | 48 x0.25 | 62 x0.33 |
200 | 16 x0.08 | 25 x0.12 | 36 x0.18 | 49 x0.25 | 64 x0.32 |
210 | 17 x0.08 | 26 x0.12 | 37 x0.18 | 50 x0.24 | 65 x0.31 |
220 | 17 x0.08 | 26 x0.12 | 38 x0.17 | 52 x0.23 | 67 x0.3 |
230 | 18 x0.08 | 27 x0.12 | 39 x0.17 | 53 x0.23 | 68 x0.3 |
240 | 19 x0.08 | 28 x0.12 | 40 x0.17 | 54 x0.22 | 69 x0.29 |
250 | 19 x0.08 | 29 x0.12 | 41 x0.16 | 55 x0.22 | 70 x0.28 |
260 | 20 x0.08 | 30 x0.11 | 42 x0.16 | 56 x0.22 | 71 x0.27 |
All | 11 | 18 | 29 | 41 | 55 |
These female standards were last updated 4 days ago and are based on 1,000 filtered lifts.
Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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Compare arnold press versus one of the following exercises:
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