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Decline Dumbbell Bench Press Standards (lb)

Decline dumbbell bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our decline 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.

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

BW Beg. Nov. Int. Adv. Elite
110 20 x0.18 39 x0.35 66 x0.6 100 x0.9 138 x1.26
120 22 x0.18 42 x0.35 69 x0.58 104 x0.87 143 x1.19
130 24 x0.18 44 x0.34 73 x0.56 108 x0.83 148 x1.14
140 26 x0.18 47 x0.33 76 x0.54 112 x0.8 153 x1.09
150 27 x0.18 49 x0.33 79 x0.52 115 x0.77 157 x1.04
160 29 x0.18 51 x0.32 82 x0.51 119 x0.74 161 x1
170 31 x0.18 53 x0.31 84 x0.5 122 x0.72 165 x0.97
180 32 x0.18 56 x0.31 87 x0.48 125 x0.7 168 x0.93
190 34 x0.18 58 x0.3 89 x0.47 128 x0.67 172 x0.9
200 35 x0.18 59 x0.3 92 x0.46 131 x0.65 175 x0.87
210 37 x0.17 61 x0.29 94 x0.45 134 x0.64 178 x0.85
220 38 x0.17 63 x0.29 96 x0.44 136 x0.62 181 x0.82
230 39 x0.17 65 x0.28 98 x0.43 139 x0.6 184 x0.8
240 41 x0.17 67 x0.28 101 x0.42 141 x0.59 187 x0.78
250 42 x0.17 68 x0.27 103 x0.41 144 x0.58 190 x0.76
260 43 x0.17 70 x0.27 105 x0.4 146 x0.56 192 x0.74
270 44 x0.16 71 x0.26 106 x0.39 148 x0.55 195 x0.72
280 46 x0.16 73 x0.26 108 x0.39 151 x0.54 197 x0.71
290 47 x0.16 74 x0.26 110 x0.38 153 x0.53 200 x0.69
300 48 x0.16 76 x0.25 112 x0.37 155 x0.52 202 x0.67
310 49 x0.16 77 x0.25 114 x0.37 157 x0.51 205 x0.66
All 30 53 84 122 166

These male standards were last updated 2 days ago and are based on 565 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 Decline Dumbbell Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 7 x0.08 16 x0.18 30 x0.33 47 x0.52 67 x0.74
100 9 x0.09 19 x0.19 33 x0.33 51 x0.51 72 x0.72
110 11 x0.1 21 x0.19 36 x0.33 55 x0.5 76 x0.69
120 12 x0.1 23 x0.19 39 x0.32 58 x0.48 80 x0.67
130 14 x0.11 25 x0.2 41 x0.32 61 x0.47 84 x0.65
140 15 x0.11 28 x0.2 44 x0.32 65 x0.46 88 x0.63
150 17 x0.11 30 x0.2 47 x0.31 68 x0.45 91 x0.61
160 18 x0.11 31 x0.2 49 x0.31 71 x0.44 95 x0.59
170 20 x0.12 33 x0.2 51 x0.3 73 x0.43 98 x0.58
180 21 x0.12 35 x0.2 54 x0.3 76 x0.42 101 x0.56
190 22 x0.12 37 x0.19 56 x0.29 79 x0.41 104 x0.55
200 24 x0.12 39 x0.19 58 x0.29 81 x0.41 107 x0.53
210 25 x0.12 40 x0.19 60 x0.29 84 x0.4 110 x0.52
220 26 x0.12 42 x0.19 62 x0.28 86 x0.39 112 x0.51
230 28 x0.12 43 x0.19 64 x0.28 88 x0.38 115 x0.5
240 29 x0.12 45 x0.19 66 x0.27 90 x0.38 117 x0.49
250 30 x0.12 47 x0.19 68 x0.27 92 x0.37 120 x0.48
260 31 x0.12 48 x0.18 69 x0.27 95 x0.36 122 x0.47
All 15 28 45 67 92

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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 is my exact level?

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

Strength Level Calculator

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.

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Exercise Comparisons

Compare decline dumbbell bench press versus one of the following exercises:

Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Incline Dumbbell Bench Press Dumbbell Row Dumbbell Lateral Raise Dumbbell Hammer Curl Dumbbell Fly Dumbbell Shrug Goblet Squat Dumbbell Tricep Extension Dumbbell Lunge Dumbbell Front Raise Arnold Press Dumbbell Bulgarian Split Squat Dumbbell Concentration Curl Dumbbell Pullover Lying Dumbbell Tricep Extension Dumbbell Reverse Fly Incline Dumbbell Curl Incline Dumbbell Fly