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 new and we will be refining them over the next six months as we collect more data from lifters using 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)
Apply age bonus:

Male Dumbbell Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 27 x0.23 48 x0.4 76 x0.64 111 x0.93 150 x1.25
130 31 x0.24 53 x0.41 83 x0.64 119 x0.91 159 x1.22
140 35 x0.25 58 x0.41 88 x0.63 126 x0.9 167 x1.19
150 38 x0.25 62 x0.42 94 x0.63 132 x0.88 175 x1.17
160 42 x0.26 67 x0.42 100 x0.62 139 x0.87 182 x1.14
170 45 x0.27 71 x0.42 105 x0.62 145 x0.85 189 x1.11
180 48 x0.27 75 x0.42 110 x0.61 151 x0.84 196 x1.09
190 52 x0.27 79 x0.42 115 x0.6 157 x0.82 203 x1.07
200 55 x0.27 83 x0.42 120 x0.6 162 x0.81 209 x1.05
210 58 x0.28 87 x0.42 124 x0.59 168 x0.8 215 x1.02
220 61 x0.28 91 x0.41 129 x0.58 173 x0.79 221 x1
230 64 x0.28 95 x0.41 133 x0.58 178 x0.77 227 x0.99
240 67 x0.28 98 x0.41 137 x0.57 183 x0.76 232 x0.97
250 70 x0.28 102 x0.41 141 x0.57 188 x0.75 238 x0.95
260 73 x0.28 105 x0.4 145 x0.56 192 x0.74 243 x0.93
270 76 x0.28 109 x0.4 149 x0.55 197 x0.73 248 x0.92
280 78 x0.28 112 x0.4 153 x0.55 201 x0.72 253 x0.9
290 81 x0.28 115 x0.4 157 x0.54 205 x0.71 258 x0.89
300 84 x0.28 118 x0.39 161 x0.54 210 x0.7 262 x0.87
310 86 x0.28 121 x0.39 164 x0.53 214 x0.69 267 x0.86

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 13 x0.13 24 x0.24 40 x0.4 58 x0.58 80 x0.8
110 15 x0.14 27 x0.24 43 x0.39 62 x0.56 84 x0.76
120 17 x0.14 29 x0.24 45 x0.38 65 x0.54 88 x0.73
130 19 x0.14 31 x0.24 48 x0.37 69 x0.53 92 x0.7
140 20 x0.14 33 x0.24 51 x0.36 72 x0.51 95 x0.68
150 22 x0.14 35 x0.24 53 x0.35 75 x0.5 98 x0.66
160 23 x0.14 37 x0.23 55 x0.35 77 x0.48 102 x0.64
170 25 x0.15 39 x0.23 58 x0.34 80 x0.47 105 x0.62
180 26 x0.14 41 x0.23 60 x0.33 83 x0.46 108 x0.6
190 27 x0.14 43 x0.22 62 x0.33 85 x0.45 110 x0.58
200 29 x0.14 44 x0.22 64 x0.32 87 x0.44 113 x0.56
210 30 x0.14 46 x0.22 66 x0.31 90 x0.43 116 x0.55
220 31 x0.14 47 x0.22 68 x0.31 92 x0.42 118 x0.54
230 33 x0.14 49 x0.21 70 x0.3 94 x0.41 120 x0.52
240 34 x0.14 50 x0.21 71 x0.3 96 x0.4 123 x0.51
250 35 x0.14 52 x0.21 73 x0.29 98 x0.39 125 x0.5
260 36 x0.14 53 x0.2 75 x0.29 100 x0.38 127 x0.49

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 2,590,000 lifts Deadlift 1,556,000 lifts Squat 1,454,000 lifts Shoulder Press 409,000 lifts Barbell Curl 222,000 lifts Bent Over Row 141,000 lifts Front Squat 142,000 lifts

Bodyweight

Pull Ups 119,000 lifts Dips 47,000 lifts

Olympic

Power Clean 153,000 lifts Clean & Jerk 31,000 lifts Clean 19,000 lifts Snatch 29,000 lifts Push Press 19,000 lifts Clean & Press 68,000 lifts

Dumbbell

Dumbbell Bench Press (experimental) Dumbbell Curl (experimental) Dumbbell Shoulder Press (experimental) Dumbbell Row (experimental) + More Exercises