Standing Dumbbell Shoulder Press

Progression Highlights

Starting Suggestions

Primer Sets22.5 lbs

Ease back in after 7 days away.

  • • Last session opened with 4 sets.
  • • 41% of Modern Era PR.
Steady Opener25 lbs

Match your last starting set to groove technique.

  • • Last top set: 40 lbs × 12 reps.
  • • 45% of Modern Era PR.
Progression Push27 lbs

Nudge the load forward while staying crisp.

  • • 49% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -5.5%
Days Since Last Session7
% of Modern Era PR72.7%
Days Since PR552

Recent Workouts

LastJan 16(7d ago)
25→40 lbs
4 sets · 48 reps · 1,560 vol
-1Nov 22, 2025(62d ago)
20→35 lbs
4 sets · 48 reps · 1,320 vol
-2Sep 22, 2025(123d ago)
20→35 lbs
4 sets · 48 reps · 1,320 vol
-3Sep 12, 2025(133d ago)
15→25 lbs
4 sets · 48 reps · 1,020 vol
-4Jan 27, 2025(361d ago)
20→35 lbs
5 sets · 60 reps · 1,650 vol

PR Progression (Modern Era)

55 lbJul 20, 2024(552d ago)
1 set7 reps385 vol
50 lbJul 11, 2024(561d ago)
1 set6 reps300 vol
45 lbApr 13, 2024(650d ago)
1 set8 reps360 vol
40 lbMar 15, 2024(679d ago)
1 set8 reps320 vol
35 lbJul 9, 2022(1294d ago)
1 set10 reps350 vol
27.5 lbJul 12, 2021(1656d ago)
1 set10 reps275 vol

Rep Range Records

1RM68 lbs · 7 repsJul 20, 2024 (552d ago)(from 55 lbs)
3RM—
5RM50 lbs · 6 repsJul 11, 2024 (561d ago)
8RM50 lbs · 9 repsJul 20, 2024 (552d ago)
10RM50 lbs · 10 repsAug 30, 2024 (511d ago)
12RM45 lbs · 12 repsJul 11, 2024 (561d ago)

Frequently Paired

  1. 1.
    Dumbbell Side Lateral Raise
    41% of sessions
  2. 2.
    Front Dumbbell Raise
    28% of sessions
  3. 3.
    Dumbbell Bicep Curl
    28% of sessions
  4. 4.
    Dumbbell Shrug
    12% of sessions
  5. 5.
    Exercise Ball Crunch
    44% of sessions
  6. 6.
    Reverse Flyes
    20% of sessions
  7. 7.
    Lat Pulldown
    10% of sessions
  8. 8.
    Rotary Torso Machine
    10% of sessions
  9. 9.
    Dumbbell Bench Press
    10% of sessions
  10. 10.
    Front Cable Raise
    6% of sessions
Action: Try 45 lbs for working sets
(30 days)40 lbsF1-162026-01-16
(60 days)40 lbsF1-162026-01-16
(90 days)40 lbsF1-162026-01-16
(180 days)40 lbsF1-162026-01-16
(365 days)40 lbsF1-162026-01-16
(Modern Era)55 lbsS7-20-242024-07-20
Exercise Type
Strength - Weight (lbs), Reps
Equipment
Dumbbell
Avg. Weight Lifted
37.7
Avg. Improvement
0.22
Highest Weight (Modern Era)
55 lbs 2024-07-20
Latest Weight
40 lbs 2026-01-16
Lowest Weight
5 lbs 2020-06-13 22:56:25
Days
91
Sets
292
Gap
30
Highest Volume (Modern Era)
540 2024-07-11 11:25:48
Reps avg. improvement
0.1

Workout History

F1-164 sets
25 lb
12
30 lb
12
35 lb
12
40 lb
12
PR: 55 × 7 (552 days ago) [73%]
S11-224 sets
20 lb
12
25 lb
12
30 lb
12
35 lb
12
PR: 55 × 7 (552 days ago) [64%]
M9-224 sets
20 lb
12
25 lb
12
30 lb
12
35 lb
12
PR: 55 × 7 (552 days ago) [64%]
F9-124 sets
15 lb
12
20 lb
12
25 lb
12
25 lb
12
PR: 55 × 7 (552 days ago) [45%]
M1-275 sets
20 lb
12
25 lb
12
27.5 lb
12
30 lb
12
35 lb
12
PR: 55 × 7 (552 days ago) [64%]
S1-254 sets
25 lb
12
30 lb
12
30 lb
12
30 lb
12
PR: 55 × 7 (552 days ago) [55%]