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What Is The Average Dumbbell Shoulder Press?
Have you ever found yourself stuck in a workout rut? You get to the gym, but your usual routine isn’t cutting it. Your deadlift is stuck, and you need something to break up the monotony to hit your goal. One way to tackle this is to improve your shoulder strength, as it can help stabilize your lifts and assist in getting the weight up off the ground. The average dumbbell shoulder press can help you build strength and break through plateaus. This article discusses the average dumbbell shoulder press to help you identify your goals and get back on track. Understanding the Average Deadlift Weight can also give you perspective on your progress and help set realistic targets.
As you work to improve your average dumbbell shoulder press, Liftoff can help you track your progress. Our workout tracker app can help you set goals, record your workouts, and get detailed insights on your performance to keep you motivated.
What is the Average Dumbbell Shoulder Press?
For male lifters, the average one-rep max (1RM) on the dumbbell shoulder press is 71 pounds per hand. That’s a solid lift. At this level, you’d fall into the Intermediate category, meaning you’ve consistently worked at the gym and developed a decent amount of upper body strength, especially in your shoulders, triceps, and stabilizing core muscles.
What’s Considered “Good”?
If you’re just starting and wondering what’s realistic to aim for, here’s a quick guide:
Beginner: Around 29 pounds per hand (1RM). That might not sound like much, but it’s still better than most of the general population, especially if you lift with good form.
Intermediate: Roughly 71 pounds per hand. That’s where most gym-goers land after consistently training for some time.
Advanced: Anything above 90+ pounds per hand is substantial and above average.
Elite: Pressing 100+ pounds per hand is a rare feat. This is the domain of competitive strength athletes and experienced bodybuilders.
Remember that these numbers reflect 1RM, the heaviest you can lift once, with proper technique. If you’re doing sets of 6–10 reps, your working weight will be lower than your one-rep max.
Other Factors That Affect Your “Average”
Of course, strength levels vary depending on:
Body weight: Heavier lifters often press more since they generally have more mass and leverage.
Experience level: Newbies shouldn’t worry about matching intermediate or advanced numbers immediately.
Training consistency: The more you train the movement with good form and progression, the faster you climb the strength ladder.
Why It Matters
Is the dumbbell shoulder press a good benchmark of strength? Absolutely. It tests raw shoulder power and your ability to stabilize under load. Whether you’re pressing 25s or 95s, what matters most is good form, steady progression, and staying injury-free. Keep pushing forward literally.
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How to Test Your Dumbbell Shoulder Press Strength
Your body needs to be primed before you even touch a heavy dumbbell.
Spend 5-10 minutes doing dynamic stretches, focusing on your shoulders, triceps, and upper back.
Arm circles, band pull-aparts, and a few push-ups can do the trick.
Then, do two warm-up sets of shoulder presses using lightweights of about 65-75% of your max.
This preps your muscles and nervous system for the real deal.
Pick Your Starting Weight
As a general rule of thumb, start with dumbbells, each about 20-25% of your body weight. So if you weigh 160 lbs, try dumbbells in the 30-40 lb range per hand. That’s your baseline.
How heavy you go next depends on your experience:
Beginners should stick to lighter weights to focus on form.
Intermediate/advanced lifters can start closer to what they think is their one-rep max.
Perform a One-Rep Max (1RM) Test
Ready to test your limits?
Here’s how:
Sit down on a bench with good back support.
Hold the dumbbells at shoulder height with your palms facing forward.
Press them overhead with control until your arms are fully extended.
Lower them back down safely.
Add weight in small increments (5-10 lbs total) and repeat. Your 1RM is the heaviest weight you can lift once with perfect form.
Pro tip: Don’t rush. Rest 2-3 minutes between attempts to avoid fatigue affecting your results. Prefer not to max out? Try a rep-based test. If testing a 1RM sounds a little intense, especially if you’re new or training solo, do this instead:
Choose a weight you can lift for six solid reps (with good form).
Use a calculator or chart to estimate your 1RM.
For example, if you get six reps at 40 lbs per hand, your estimated 1RM might be around 48-50 lbs per hand. It’s safer, and still gives you a solid benchmark.
Rate Your Dumbbell Shoulder Press Strength
Here’s how to interpret your dumbbell shoulder press strength using combined dumbbell weight (both hands together) relative to your body weight:
Average: 50-60% of your body weight
Above Average: 61-70% Strong: 71-80%
Master Level: 81- 100%+
So if you weigh 150 lbs and press two 60 lb dumbbells (120 lbs total), that’s 80% of your body weight, powerful!
Track Your Progress
Strength isn’t built overnight. Write down your numbers, check in monthly, and aim for small, consistent increases over time. Whether it's more reps, more weight, or better form, progress is progress.
Testing is just a tool. Use it to motivate yourself, but always listen to your body, respect your limits, and never sacrifice form for bragging rights. Testing your dumbbell shoulder press strength gives you valuable insight into your upper-body power and shoulder stability. Keep it safe, bright, and steady; the gains will follow.
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9 Tips to Improve Your Dumbbell Shoulder Press
1. Lighten Up the Weight
One of the biggest mistakes people make is going too heavy. Form beats load whenever you're trying to build muscle in your shoulders. Drop your usual weight by about 25% and focus on tight, controlled movement.
Think about how you train your biceps: precise form, moderate weight. Shoulders respond the same way. You’ll be surprised how much more you feel the delts working when you stop trying to muscle through the reps.
2. Use a Preacher Bench for Better Support
Forget the straight-backed shoulder press bench for a second. Turn around and sit facing away on a preacher curl bench.
The angled pad supports your mid-back, not your upper back, which makes all the difference. It keeps your spine in a more natural position, especially for those with lower back tightness or stiffness.
No preacher bench?
Improvise by bracing against a barbell in a power rack.
3. Master the Dumbbell Setup
Getting the dumbbells into place can feel like half the workout. One efficient method is to lean forward, pick the dumbbells up from the floor, then use one powerful movement to bring them up and back into position. Keep a slight arch in your lower back and engage your core as soon as you're set. That’s your base for pressing with power and safety.
4. Dig Your Heels In
Pressing isn’t just an upper body move; your legs matter too. Drive your heels into the floor and push your hips slightly back to engage your legs and core.
This gives you stability and creates a solid base of power. If your legs are flailing or loose, you’ll lose that all-important core engagement, and your form will suffer.
5. Use Full Range of Motion
This is where shoulder gains are made (or missed). If you’re only pressing from halfway up,
you're cheating your delts out of the work. The dumbbells should touch your shoulders at the bottom, not rest, just make contact.
The deeper range builds more tension and keeps your shoulders fully activated. Yes, it’s more complicated. That’s the point.
6. Tilt the Dumbbells Down and In
The dumbbells are water pitchers, and you’re pouring water on your head at the top of each rep. That slight inward and downward tilt keeps the tension in your shoulders rather than letting it drift to your triceps. It’s a subtle change but can make a big difference in deltoid activation.
7. Don’t Bang the Dumbbells Together
Clanking your dumbbells at the top isn’t just noisy, it’s also ineffective. It takes the tension off the muscle and throws it onto your joints. Keep the dumbbells close but controlled. You want continuous tension, not a shoulder joint party.
8. Meet the Dumbbells on the Way Down
As you lower the dumbbells, actively raise your shoulders to meet them. Think of it like a mini shrug during the descent.
Inhale deeply, puff your chest, and elevate your shoulders slightly as the weights come down. This maintains deltoid tension during the eccentric (lowering) phase, often where the most muscle growth happens. Do this only on the way down, not up.
9. Nail Your Breathing
Breathing matters more than you think. At the bottom of the press, take a deep breath and hold it for a moment to brace your core.
As you push through the sticking point (usually halfway up), exhale with control. On the way down, breathe in again and expand your chest to help meet the dumbbells with your shoulders. This rhythmic breathing creates a more substantial base and enhances overall control.
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Benefits of Dumbbell Shoulder Press
The dumbbell shoulder press is an exercise that focuses on developing the shoulders and triceps muscles. It has multiple variations, using:
Dumbbells
Kettlebells
Barbell
It’s a compound movement that builds strength in more than one muscle group at once.
Unlike other shoulder exercises like flyes or lateral raises, the dumbbell shoulder press requires and develops huge quantities of core strength. So, if you’ve been looking for an exercise that’ll help build shoulder muscle, core strength, and balance simultaneously (all while improving posture), look no further than the dumbbell shoulder press.
Builds Shoulder Muscle
The dumbbell shoulder press builds muscle in the:
Shoulders
Triceps
Biceps
Upper back
Helping to improve your general and upper body physique. Each compound exercise uses many joints and multiple muscles at once to execute it, which makes it more effective at producing results than an isolation exercise.
Builds Shoulder Strength
The shoulder press is a compound exercise that works the:
Shoulders
Chest
Triceps
Back
It is great for building overall shoulder strength because it uses both the shoulders, chest, and triceps.
It’s an excellent lift for men and women of all ages. You can scale the movement up or down by adjusting the weights for different training levels and abilities.
Increases your Core Strength
If you’re unsure what the core is, the muscles surround your spine and midline, including the abs. These muscles stabilize your body, prevent injury, and improve posture. Since these motions are necessary for almost all sports, having strong core muscles can help you perform better on the field or court.
Many people neglect their core when working out because they assume it doesn’t need any more work beyond crunches and planks (which only target one part of the core). However, having a substantial middle section is crucial for everyday activities like carrying groceries or lifting a heavy object off the ground. The dumbbell shoulder press forces you to tense and stabilise your body as you control the weight overhead. This will significantly strengthen your core over time.
Builds Explosive Power
Explosive power is the ability to exert maximum force in a short period. It’s needed for many sports and activities, including:
Basketball
Baseball
Football
Tennis
The dumbbell shoulder press is one exercise that can help develop explosive power. As you raise the dumbbells overhead, tense your core before pushing through with your shoulders to complete the movement. This requires and develops strength as well as speed.
Builds Sturdy and Tough Shoulders
The shoulders are one of the body's most versatile and essential joints. They allow you to do more than just raise your arms over your head, they:
Extend
Flex
Abduct
Rotate
Your upper arms. The shoulders are key for all upper body exercises, including the dumbbell shoulder press.
This exercise works both your anterior (front) and medial (middle) deltoids to strengthen them from different angles. It also helps build overall strength in the muscles around your shoulders so you can hold heavy objects longer or lift more weight during exercises like bench presses or pull-ups. Sturdy, strong shoulders are also less likely to get injured.
Improves your Posture
The dumbbell shoulder press is a great way to improve your posture. It strengthens the muscles that support the spine and upper back, thus helping you maintain good alignment as you perform other tasks throughout the day.
By strengthening these key areas, you’ll notice significant improvements in your overall posture by strengthening and supporting each part of your body, including:
Shoulders
Upper back
Shoulder girdle (the area of muscles connecting from one side of your chest to another)
Core (your deep abdominal muscles)
Enhances Balance and Stability
The shoulder press is an excellent exercise for enhancing balance and stability. By forcing you to balance your body and the weight overhead, it helps to improve your sense of balance and prevent injury.
Because of the range of motion required by this movement, you can perform other overhead exercises more effectively.
The Dumbbell Shoulder Press can help you become Stronger in Many Ways
The Dumbbell Shoulder Press is a compound exercise that works many muscles. It’s an excellent exercise for building strength and endurance in the shoulders, but it also requires muscle involvement from your:
Chest
Back
Arms
Core
The primary benefit of this exercise is that it increases overall upper body strength by requiring you to use heavy weights for multiple repetitions. In addition to increasing your strength levels, this exercise can help improve the shape of your arms and shoulders.
When performed correctly with proper form throughout each repetition of this movement pattern, or “rep,” as it’s known among athletes, you can hold onto heavier loads without sacrificing form or compromising safety at any point during an intense workout session!
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The average dumbbell shoulder press will vary depending on several factors, including the lifter's sex, training experience, and strength level. A male novice with a training age of less than six months can expect to lift roughly 35 pounds per dumbbell (70 pounds total) for a set of 10 reps.
A male intermediate with a training age of 2-3 years may average 70-pound dumbbells (140 pounds total) for the same set and rep scheme. As you can see, one’s average dumbbell shoulder press will increase significantly with time and dedication.
Why the Average Dumbbell Shoulder Press Matters
Tracking your average dumbbell shoulder press can help you identify how much strength you’ve
gained over time. While the number itself is not the most critical metric, it can give you a general idea of your pressing strength, especially if you’ve been training for a while.
And if you want to increase your shoulder press numbers, tracking your performance can help you measure your progress as you work toward your goals.
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