What Is the Average Dumbbell Shoulder Press?
The average (median) man aged 19–29 who logs dumbbell shoulder press in Liftoff lifts about 45 lb per dumbbell for one rep; the average woman about 20 lb. The chart below shows every age group.
Updated October 9, 2026 · Based on 64,988 Liftoff users
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Average dumbbell shoulder press by age
The chart and table below show the median estimated one rep max for each age group, split by sex, among Liftoff users who log the dumbbell shoulder press. An estimated one rep max is the most weight a lifter could press once, worked out from the sets they log.
| Age | Men, per dumbbell (lb) | Women, per dumbbell (lb) | Population |
|---|---|---|---|
| 13–15 | 25 | 15 | 14,164 |
| 16–18 | 40 | 20 | 18,316 |
| 19–29 | 45 | 20 | 28,133 |
| 30–39 | 45 | 20 | 3,679 |
| 40–49 | 45 | – | 696 |
Median means half of lifters in each group lift more and half lift less.
Weights here are per dumbbell: the weight of one dumbbell, not the pair added together.
Dumbbell shoulder press by experience level
For male lifters, the average one rep max on the dumbbell shoulder press is 71 lb per hand, which falls in the intermediate range.
- Beginner: around 29 lb per hand
- Intermediate: roughly 71 lb per hand
- Advanced: 90 lb or more per hand
- Elite: 100 lb or more per hand
You can also rate your press by the combined weight of both dumbbells relative to your bodyweight:
- Average: 50 to 60% of your bodyweight
- Above average: 61 to 70%
- Strong: 71 to 80%
- Master level: 81 to 100% or more
Seated vs standing dumbbell shoulder press
Liftoff tracks Dumbbell Shoulder Press and Seated Dumbbell Shoulder Press as separate exercises, and this page covers the first.
The difference matters when you compare numbers. A bench with back support takes balance out of the lift, so most people press more seated. Standing asks your core and legs to keep you steady, which usually costs some weight.
The Dumbbell Shoulder Press form guide shows the movement with video.
What changes your dumbbell shoulder press
- Bodyweight and muscle mass. Heavier lifters with more muscle usually press more.
- Training age. Pressing two separate weights overhead takes coordination, so early progress comes partly from control.
- Sex. Men press more on average because of differences in upper-body muscle mass. Progress follows the same pattern for everyone.
- Technique. Forearms vertical, ribs down and a full range of motion let you use the strength you have.
- Seated or standing. Back support usually lets you press more.
- Equipment. Dumbbell jumps differ between gyms, and getting heavy dumbbells into position is a skill of its own.
How to improve your dumbbell shoulder press
- Pick a weight you can control. Form beats load for building shoulders. If the dumbbells drift or your back arches hard, go lighter.
- Set your base. Plant your feet, brace your core and keep your ribs down before the first rep.
- Use the full range. Lower the dumbbells to shoulder height on every rep instead of stopping halfway.
- Keep your forearms vertical. Elbows under wrists puts the load on the shoulders.
- Don't clank the dumbbells together at the top. It takes tension off the muscle. Keep them close and controlled.
- Breathe with the rep. Breathe in and brace at the bottom, breathe out as you press through the sticking point.
- Add reps first, then weight. The jump to the next dumbbells is a big one on this lift, so earn it with extra reps.
Keep reading: Dumbbell Shoulder Press form guide, how Liftoff builds its strength standards, average bench press by age, average incline dumbbell press by age.
How we calculated this
These figures are the median estimated one rep max among Liftoff users who logged dumbbell shoulder press from Jul 10 to Oct 8, 2026. Each lifter counts once, at their strongest set of 12 reps or fewer, converted with the Epley formula and rounded to 5 lb.
Frequently asked questions
A good weight is one you can press for controlled reps through a full range of motion without leaning back. For a comparison point, find your age group in the table, which shows the median among Liftoff users.
For men who log dumbbell shoulder press in Liftoff, the median estimated one rep max is about 45 lb per dumbbell at 19–29, about 45 lb per dumbbell at 30–39, about 45 lb per dumbbell at 40–49. The table above has every age group.
For women who log dumbbell shoulder press in Liftoff, the median estimated one rep max is about 20 lb per dumbbell at 19–29, about 20 lb per dumbbell at 30–39. The table above has every age group.
Both work. Seated with back support lets you load the shoulders with more weight. Standing trains balance and your core as well, usually with a bit less weight.
Wondering where your dumbbell shoulder press stands?
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