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 17,000 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 25 x0.21 44 x0.36 69 x0.58 100 x0.83 135 x1.12
130 29 x0.22 49 x0.37 75 x0.58 107 x0.83 143 x1.1
140 33 x0.23 54 x0.38 81 x0.58 114 x0.82 152 x1.08
150 36 x0.24 58 x0.39 87 x0.58 121 x0.81 159 x1.06
160 40 x0.25 63 x0.39 92 x0.58 128 x0.8 167 x1.04
170 43 x0.25 67 x0.4 98 x0.57 134 x0.79 174 x1.02
180 47 x0.26 71 x0.4 103 x0.57 140 x0.78 181 x1
190 50 x0.26 76 x0.4 108 x0.57 146 x0.77 188 x0.99
200 54 x0.27 80 x0.4 113 x0.56 152 x0.76 194 x0.97
210 57 x0.27 84 x0.4 118 x0.56 157 x0.75 200 x0.95
220 60 x0.27 88 x0.4 122 x0.56 162 x0.74 206 x0.94
230 63 x0.27 91 x0.4 127 x0.55 168 x0.73 212 x0.92
240 66 x0.28 95 x0.4 131 x0.55 173 x0.72 218 x0.91
250 69 x0.28 99 x0.4 135 x0.54 178 x0.71 223 x0.89
260 72 x0.28 102 x0.39 139 x0.54 182 x0.7 228 x0.88
270 75 x0.28 106 x0.39 144 x0.53 187 x0.69 234 x0.87
280 78 x0.28 109 x0.39 148 x0.53 191 x0.68 239 x0.85
290 81 x0.28 113 x0.39 151 x0.52 196 x0.68 244 x0.84
300 84 x0.28 116 x0.39 155 x0.52 200 x0.67 248 x0.83
310 87 x0.28 119 x0.38 159 x0.51 204 x0.66 253 x0.82

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 14 x0.14 26 x0.26 43 x0.43 65 x0.65 90 x0.9
110 14 x0.13 27 x0.24 44 x0.4 66 x0.6 91 x0.83
120 14 x0.12 27 x0.23 45 x0.37 67 x0.56 92 x0.77
130 15 x0.11 28 x0.21 46 x0.35 68 x0.52 93 x0.72
140 15 x0.11 28 x0.2 46 x0.33 69 x0.49 94 x0.67
150 16 x0.1 29 x0.19 47 x0.31 69 x0.46 95 x0.63
160 16 x0.1 29 x0.18 47 x0.3 70 x0.44 96 x0.6
170 16 x0.09 30 x0.17 48 x0.28 71 x0.42 96 x0.57
180 16 x0.09 30 x0.17 48 x0.27 71 x0.4 97 x0.54
190 17 x0.09 30 x0.16 49 x0.26 72 x0.38 98 x0.51
200 17 x0.08 31 x0.15 49 x0.25 72 x0.36 98 x0.49
210 17 x0.08 31 x0.15 50 x0.24 73 x0.35 99 x0.47
220 17 x0.08 31 x0.14 50 x0.23 73 x0.33 100 x0.45
230 18 x0.08 32 x0.14 50 x0.22 74 x0.32 100 x0.44
240 18 x0.07 32 x0.13 51 x0.21 74 x0.31 101 x0.42
250 18 x0.07 32 x0.13 51 x0.2 75 x0.3 101 x0.4
260 18 x0.07 32 x0.12 52 x0.2 75 x0.29 102 x0.39

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 2,779,000 lifts Squat 1,569,000 lifts Deadlift 1,669,000 lifts Shoulder Press 440,000 lifts Barbell Curl 239,000 lifts Bent Over Row 152,000 lifts Front Squat 153,000 lifts

Bodyweight

Pull Ups 145,000 lifts Dips 58,000 lifts

Olympic

Power Clean 160,000 lifts Clean & Jerk 35,000 lifts Clean 22,000 lifts Snatch 32,000 lifts Push Press 22,000 lifts Clean & Press 70,000 lifts

Dumbbell

Dumbbell Bench Press 17,000 lifts Dumbbell Curl 16,000 lifts Dumbbell Shoulder Press 10,000 lifts Dumbbell Row 5,000 lifts + More Exercises