Dumbbell Z Press

Dumbbell Z Press Standards

Measured in lb

Dumbbell Z Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Dumbbell Z Press standards are based on 17,000 lifts by Strength Level users
Dumbbell Z Press

Male Dumbbell Z Press Standards (lb)

Entire Community

Strength Level Weight
Beginner 19 lb
Novice 37 lb
Intermediate 61 lb
Advanced 91 lb
Elite 125 lb
Strength Level Bodyweight Ratio
Beginner 0.10x
Novice 0.20x
Intermediate 0.35x
Advanced 0.55x
Elite 0.75x

How much should I be able to Dumbbell Z Press? (lb)

What is the average Dumbbell Z Press? The average Dumbbell Z Press weight for a male lifter is 61 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Z Press? Male beginners should aim to lift 19 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 8 19 35 57 83
120 10 22 40 63 89
130 12 25 44 68 96
140 15 29 48 73 102
150 17 32 53 78 108
160 19 35 57 83 114
170 21 38 60 88 119
180 24 41 64 93 125
190 26 44 68 97 130
200 28 47 72 101 135
210 31 50 75 106 139
220 33 53 79 110 144
230 35 55 82 114 149
240 37 58 85 117 153
250 39 61 88 121 157
260 41 63 92 125 161
270 43 66 95 128 166
280 45 68 98 132 170
290 47 71 101 135 173
300 49 73 103 139 177
310 51 76 106 142 181
Age Beg. Nov. Int. Adv. Elite
15 16 31 52 77 106
20 19 36 59 88 122
25 19 37 61 91 125
30 19 37 61 91 125
35 19 37 61 91 125
40 19 37 61 91 125
45 18 35 58 86 118
50 17 33 54 81 111
55 16 30 50 75 103
60 15 28 46 68 94
65 13 25 41 62 85
70 12 22 37 55 76
75 11 20 33 49 68
80 9 18 30 44 61
85 8 16 26 40 55
90 8 14 24 36 49

How many sets and reps of Dumbbell Z Press should I do?

These are the most popular Dumbbell Z Press workouts done by male lifters:

3x10 17%
4x8 14%
3x12 11%
4x12 11%
5x10 9%

Calculate Your Strength Level

lb
lb
years old

Female Dumbbell Z Press Standards (lb)

Entire Community

Strength Level Weight
Beginner 10 lb
Novice 18 lb
Intermediate 31 lb
Advanced 46 lb
Elite 64 lb
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.15x
Intermediate 0.20x
Advanced 0.35x
Elite 0.45x

How much should I be able to Dumbbell Z Press? (lb)

What is the average Dumbbell Z Press? The average Dumbbell Z Press weight for a female lifter is 31 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Z Press? Female beginners should aim to lift 10 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 5 12 22 35 50
100 6 14 24 37 53
110 7 15 26 40 56
120 8 16 28 42 58
130 9 17 29 44 61
140 10 19 31 46 63
150 11 20 32 47 65
160 12 21 34 49 67
170 12 22 35 51 69
180 13 23 36 52 71
190 14 24 37 54 72
200 15 25 39 55 74
210 15 26 40 57 76
220 16 27 41 58 77
230 17 28 42 59 79
240 17 28 43 61 80
250 18 29 44 62 81
260 19 30 45 63 83
Age Beg. Nov. Int. Adv. Elite
15 8 16 26 40 55
20 9 18 30 45 63
25 10 18 31 46 64
30 10 18 31 46 64
35 10 18 31 46 64
40 10 18 31 46 64
45 9 17 29 44 61
50 9 16 27 41 57
55 8 15 25 38 53
60 7 14 23 35 48
65 6 13 21 32 44
70 6 11 19 28 39
75 5 10 17 25 35
80 5 9 15 23 31
85 4 8 13 20 28
90 4 7 12 18 25

How many sets and reps of Dumbbell Z Press should I do?

These are the most popular Dumbbell Z Press workouts done by female lifters:

3x8 36%
3x10 14%
2x15 7%
5x5 7%
4x9 7%

Calculate Your Strength Level

lb
lb
years old

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What do the strength standards mean?

Beginner Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.