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 51,000 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 24 x0.2 42 x0.35 66 x0.55 96 x0.8 130 x1.08
130 28 x0.21 47 x0.36 72 x0.56 104 x0.8 139 x1.07
140 31 x0.22 52 x0.37 78 x0.56 111 x0.79 147 x1.05
150 35 x0.23 56 x0.38 84 x0.56 118 x0.78 155 x1.03
160 39 x0.24 61 x0.38 90 x0.56 124 x0.78 162 x1.01
170 42 x0.25 65 x0.39 95 x0.56 131 x0.77 170 x1
180 46 x0.25 70 x0.39 101 x0.56 137 x0.76 177 x0.98
190 49 x0.26 74 x0.39 106 x0.56 143 x0.75 183 x0.97
200 53 x0.26 78 x0.39 111 x0.55 149 x0.74 190 x0.95
210 56 x0.27 82 x0.39 116 x0.55 154 x0.73 196 x0.93
220 59 x0.27 86 x0.39 120 x0.55 160 x0.73 202 x0.92
230 63 x0.27 90 x0.39 125 x0.54 165 x0.72 208 x0.91
240 66 x0.27 94 x0.39 129 x0.54 170 x0.71 214 x0.89
250 69 x0.28 98 x0.39 134 x0.53 175 x0.7 220 x0.88
260 72 x0.28 102 x0.39 138 x0.53 180 x0.69 225 x0.87
270 75 x0.28 105 x0.39 142 x0.53 185 x0.68 231 x0.85
280 78 x0.28 109 x0.39 146 x0.52 189 x0.68 236 x0.84
290 81 x0.28 112 x0.39 150 x0.52 194 x0.67 241 x0.83
300 84 x0.28 115 x0.38 154 x0.51 198 x0.66 246 x0.82
310 87 x0.28 119 x0.38 158 x0.51 203 x0.65 251 x0.81

These male standards are based on 19,000 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 37 x0.37 57 x0.57 81 x0.81
110 11 x0.1 23 x0.21 39 x0.36 60 x0.55 84 x0.77
120 12 x0.1 24 x0.2 41 x0.35 63 x0.52 87 x0.73
130 13 x0.1 26 x0.2 43 x0.33 65 x0.5 90 x0.69
140 15 x0.1 27 x0.2 45 x0.32 68 x0.48 93 x0.66
150 16 x0.1 29 x0.19 47 x0.31 70 x0.46 95 x0.64
160 17 x0.1 30 x0.19 49 x0.3 72 x0.45 98 x0.61
170 17 x0.1 31 x0.18 50 x0.3 74 x0.43 100 x0.59
180 18 x0.1 33 x0.18 52 x0.29 76 x0.42 102 x0.57
190 19 x0.1 34 x0.18 53 x0.28 77 x0.41 104 x0.55
200 20 x0.1 35 x0.17 55 x0.27 79 x0.4 106 x0.53
210 21 x0.1 36 x0.17 56 x0.27 81 x0.38 108 x0.52
220 22 x0.1 37 x0.17 57 x0.26 82 x0.37 110 x0.5
230 23 x0.1 38 x0.17 59 x0.26 84 x0.36 112 x0.49
240 23 x0.1 39 x0.16 60 x0.25 85 x0.36 114 x0.47
250 24 x0.1 40 x0.16 61 x0.24 87 x0.35 115 x0.46
260 25 x0.1 41 x0.16 62 x0.24 88 x0.34 117 x0.45

These female standards are based on 1,000 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 3,218,000 lifts Squat 1,830,000 lifts Deadlift 1,923,000 lifts Shoulder Press 509,000 lifts Barbell Curl 279,000 lifts Bent Over Row 176,000 lifts Front Squat 176,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 203,000 lifts Push Ups 19,000 lifts Dips 81,000 lifts

Olympic

Power Clean 177,000 lifts Snatch 40,000 lifts Push Press 29,000 lifts Clean 30,000 lifts Clean & Jerk 43,000 lifts Clean & Press 73,000 lifts

Dumbbell

Dumbbell Curl 44,000 lifts Dumbbell Bench Press 51,000 lifts Dumbbell Shoulder Press 28,000 lifts Dumbbell Row 15,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown 10,000 lifts Horizontal Leg Press 5,000 lifts Sled Leg Press 7,000 lifts + More Exercises