Dumbbell Bench Press Standards (lb)

These dumbbell bench press strength standards allow you to grade your one-rep max performance and compare it with other lifters at your bodyweight. We have standards for men and women.

Our dumbbell bench press standards are based on 87,000 lifts collected from users of Strength Level.

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.

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Dumbbell Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 23 x0.2 41 x0.34 65 x0.54 93 x0.78 126 x1.05
130 27 x0.21 46 x0.35 71 x0.54 101 x0.78 135 x1.04
140 31 x0.22 51 x0.36 77 x0.55 108 x0.77 143 x1.02
150 35 x0.23 56 x0.37 83 x0.55 115 x0.77 151 x1.01
160 39 x0.24 60 x0.38 89 x0.55 122 x0.76 159 x0.99
170 42 x0.25 65 x0.38 94 x0.55 128 x0.76 166 x0.98
180 46 x0.26 70 x0.39 99 x0.55 135 x0.75 173 x0.96
190 50 x0.26 74 x0.39 105 x0.55 141 x0.74 180 x0.95
200 53 x0.27 78 x0.39 110 x0.55 147 x0.73 187 x0.93
210 57 x0.27 82 x0.39 115 x0.55 152 x0.73 193 x0.92
220 60 x0.27 86 x0.39 119 x0.54 158 x0.72 199 x0.91
230 63 x0.28 90 x0.39 124 x0.54 163 x0.71 205 x0.89
240 67 x0.28 94 x0.39 129 x0.54 168 x0.7 211 x0.88
250 70 x0.28 98 x0.39 133 x0.53 174 x0.69 217 x0.87
260 73 x0.28 102 x0.39 138 x0.53 179 x0.69 223 x0.86
270 76 x0.28 106 x0.39 142 x0.53 183 x0.68 228 x0.84
280 79 x0.28 109 x0.39 146 x0.52 188 x0.67 233 x0.83
290 82 x0.28 113 x0.39 150 x0.52 193 x0.66 238 x0.82
300 85 x0.28 116 x0.39 154 x0.51 197 x0.66 243 x0.81
310 88 x0.28 120 x0.39 158 x0.51 202 x0.65 248 x0.8

These male standards are based on 26,000 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.

Female Dumbbell Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 10 x0.1 21 x0.21 36 x0.36 56 x0.56 80 x0.8
110 11 x0.1 22 x0.2 39 x0.35 59 x0.54 83 x0.76
120 12 x0.1 24 x0.2 41 x0.34 62 x0.52 87 x0.72
130 14 x0.1 26 x0.2 43 x0.33 65 x0.5 90 x0.69
140 15 x0.11 28 x0.2 45 x0.32 68 x0.48 93 x0.66
150 16 x0.11 29 x0.19 47 x0.32 70 x0.47 96 x0.64
160 17 x0.11 31 x0.19 49 x0.31 72 x0.45 99 x0.62
170 18 x0.11 32 x0.19 51 x0.3 75 x0.44 101 x0.59
180 19 x0.11 34 x0.19 53 x0.29 77 x0.43 104 x0.58
190 20 x0.11 35 x0.18 55 x0.29 79 x0.41 106 x0.56
200 21 x0.11 36 x0.18 56 x0.28 81 x0.4 108 x0.54
210 22 x0.11 38 x0.18 58 x0.28 83 x0.39 110 x0.53
220 23 x0.11 39 x0.18 59 x0.27 84 x0.38 113 x0.51
230 24 x0.1 40 x0.17 61 x0.26 86 x0.37 115 x0.5
240 25 x0.1 41 x0.17 62 x0.26 88 x0.37 116 x0.49
250 26 x0.1 42 x0.17 64 x0.25 90 x0.36 118 x0.47
260 27 x0.1 43 x0.17 65 x0.25 91 x0.35 120 x0.46

These female standards are based on 2,000 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.

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.

More Exercises

Barbell

Bench 3,724,000 lifts Deadlift 2,224,000 lifts Squat 2,136,000 lifts Shoulder Press 594,000 lifts Front Squat 208,000 lifts Barbell Curl 323,000 lifts Bent Over Row 203,000 lifts Incline Bench Press 8,000 lifts Romanian Deadlift 14,000 lifts Hex Bar Deadlift 15,000 lifts Barbell Shrug (experimental) Hip Thrust 8,000 lifts Upright Row 6,000 lifts Decline Bench Press (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 265,000 lifts Push Ups 56,000 lifts Dips 106,000 lifts Chin Ups 5,000 lifts

Olympic

Snatch 52,000 lifts Power Clean 197,000 lifts Clean & Jerk 54,000 lifts Clean 38,000 lifts Push Press 37,000 lifts Clean & Press 76,000 lifts

Dumbbell

Dumbbell Bench Press 87,000 lifts Dumbbell Curl 83,000 lifts Dumbbell Shoulder Press 49,000 lifts Dumbbell Row 25,000 lifts Dumbbell Lateral Raise 12,000 lifts Dumbbell Shrug (experimental) Dumbbell Front Raise 5,000 lifts

Machine

Sled Leg Press 22,000 lifts Lat Pulldown 30,000 lifts Horizontal Leg Press 15,000 lifts Leg Extension (experimental) Seated Leg Curl (experimental) Lying Leg Curl (experimental) + More Exercises