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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 based on 5,000 lifts by Strength Level users.

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.

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Male Decline Dumbbell Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 14 x0.13 31 x0.28 56 x0.51 88 x0.8 124 x1.13
120 17 x0.14 35 x0.29 61 x0.51 94 x0.78 132 x1.1
130 20 x0.15 39 x0.3 66 x0.51 100 x0.77 139 x1.07
140 22 x0.16 43 x0.3 71 x0.5 106 x0.76 146 x1.04
150 25 x0.17 46 x0.31 75 x0.5 111 x0.74 152 x1.02
160 28 x0.17 50 x0.31 80 x0.5 117 x0.73 159 x0.99
170 30 x0.18 53 x0.31 84 x0.49 122 x0.72 164 x0.97
180 32 x0.18 56 x0.31 88 x0.49 127 x0.7 170 x0.95
190 35 x0.18 59 x0.31 92 x0.48 131 x0.69 176 x0.92
200 37 x0.19 62 x0.31 96 x0.48 136 x0.68 181 x0.9
210 40 x0.19 65 x0.31 99 x0.47 140 x0.67 186 x0.89
220 42 x0.19 68 x0.31 103 x0.47 145 x0.66 191 x0.87
230 44 x0.19 71 x0.31 106 x0.46 149 x0.65 196 x0.85
240 46 x0.19 74 x0.31 110 x0.46 153 x0.64 200 x0.83
250 49 x0.19 77 x0.31 113 x0.45 157 x0.63 205 x0.82
260 51 x0.19 79 x0.31 116 x0.45 160 x0.62 209 x0.8
270 53 x0.2 82 x0.3 120 x0.44 164 x0.61 213 x0.79
280 55 x0.2 85 x0.3 123 x0.44 168 x0.6 217 x0.78
290 57 x0.2 87 x0.3 126 x0.43 171 x0.59 222 x0.76
300 59 x0.2 90 x0.3 129 x0.43 175 x0.58 225 x0.75
310 61 x0.2 92 x0.3 131 x0.42 178 x0.57 229 x0.74
All 28 51 84 123 169

These male standards were last updated 2 days ago and 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.

Female Decline Dumbbell Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 5 x0.06 15 x0.17 31 x0.35 53 x0.59 79 x0.88
100 7 x0.07 18 x0.18 35 x0.35 57 x0.57 85 x0.85
110 8 x0.07 20 x0.18 38 x0.34 61 x0.56 89 x0.81
120 9 x0.08 22 x0.18 41 x0.34 65 x0.54 94 x0.78
130 11 x0.08 24 x0.19 44 x0.34 69 x0.53 98 x0.76
140 12 x0.09 26 x0.19 46 x0.33 72 x0.52 102 x0.73
150 14 x0.09 28 x0.19 49 x0.33 75 x0.5 106 x0.71
160 15 x0.09 30 x0.19 51 x0.32 78 x0.49 110 x0.69
170 16 x0.09 32 x0.19 54 x0.32 81 x0.48 113 x0.67
180 17 x0.1 34 x0.19 56 x0.31 84 x0.47 116 x0.65
190 19 x0.1 35 x0.19 58 x0.31 87 x0.46 120 x0.63
200 20 x0.1 37 x0.18 60 x0.3 90 x0.45 123 x0.61
210 21 x0.1 39 x0.18 62 x0.3 92 x0.44 126 x0.6
220 22 x0.1 40 x0.18 64 x0.29 94 x0.43 128 x0.58
230 23 x0.1 42 x0.18 66 x0.29 97 x0.42 131 x0.57
240 25 x0.1 43 x0.18 68 x0.28 99 x0.41 134 x0.56
250 26 x0.1 45 x0.18 70 x0.28 101 x0.41 136 x0.55
260 27 x0.1 46 x0.18 72 x0.28 103 x0.4 139 x0.53
All 11 26 46 74 105

These female standards were last updated 2 days ago and are based on 255 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.

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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 Press 11,935,000 lifts Squat 6,897,000 lifts Deadlift 7,022,000 lifts Shoulder Press 1,768,000 lifts Military Press 249,000 lifts Barbell Curl 846,000 lifts Incline Bench Press 364,000 lifts Hex Bar Deadlift 279,000 lifts Front Squat 592,000 lifts Bent Over Row 554,000 lifts Sumo Deadlift 102,000 lifts Hip Thrust 139,000 lifts Romanian Deadlift 146,000 lifts EZ Bar Curl 15,000 lifts Close Grip Bench Press 45,000 lifts Box Squat 22,000 lifts Rack Pull 35,000 lifts Decline Bench Press 70,000 lifts Barbell Shrug 99,000 lifts Pendlay Row 48,000 lifts T-Bar Row 69,000 lifts Seated Shoulder Press 35,000 lifts Preacher Curl 31,000 lifts Lying Tricep Extension 61,000 lifts Floor Press 14,000 lifts Tricep Extension 47,000 lifts Upright Row 45,000 lifts Reverse Barbell Curl 1,000 lifts Barbell Lunge 12,000 lifts Wrist Curl 10,000 lifts Good Morning 27,000 lifts Bulgarian Split Squat 11,000 lifts Zercher Squat 10,000 lifts Stiff Legged Deadlift 16,000 lifts Landmine Squat 3,000 lifts Split Squat 5,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts

Bodyweight

Pull Ups 973,000 lifts Push Ups 473,000 lifts Dips 390,000 lifts Chin Ups 219,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Single Leg Squat 18,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts Handstand Push Ups 11,000 lifts Hanging Leg Raise 1,000 lifts One Arm Push Ups 14,000 lifts Back Extension 1,000 lifts Crunches 31,000 lifts Burpees 11,000 lifts One Arm Pull Ups 3,000 lifts Neutral Grip Pull Ups 2,000 lifts Inverted Row 1,000 lifts Lying Leg Raise 1,000 lifts Lunge 8,000 lifts Toes To Bar 1,000 lifts Glute Bridge 1,000 lifts Russian Twist 1,000 lifts Glute Ham Raise 609 lifts

Olympic

Power Clean 447,000 lifts Snatch 187,000 lifts Clean and Jerk 183,000 lifts Push Press 135,000 lifts Clean 150,000 lifts Hang Clean 31,000 lifts Overhead Squat 42,000 lifts Thruster 45,000 lifts Power Snatch 33,000 lifts Clean and Press 132,000 lifts Push Jerk 40,000 lifts

Dumbbell

Dumbbell Bench Press 854,000 lifts Dumbbell Curl 668,000 lifts Dumbbell Shoulder Press 421,000 lifts Incline Dumbbell Bench Press 207,000 lifts Dumbbell Row 164,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 197,000 lifts Arnold Press 18,000 lifts Goblet Squat 29,000 lifts Dumbbell Fly 52,000 lifts Dumbbell Bulgarian Split Squat 19,000 lifts Dumbbell Lunge 43,000 lifts Dumbbell Shrug 54,000 lifts Dumbbell Tricep Extension 42,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Pullover 9,000 lifts Incline Dumbbell Curl 10,000 lifts Dumbbell Tricep Kickback 2,000 lifts Decline Dumbbell Bench Press 5,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 341,000 lifts Horizontal Leg Press 191,000 lifts Chest Press 75,000 lifts Leg Extension 116,000 lifts Machine Shoulder Press 33,000 lifts Calf Raise 65,000 lifts Lying Leg Curl 36,000 lifts Pec Deck Fly 23,000 lifts Seated Leg Curl 46,000 lifts Hack Squat 17,000 lifts Vertical Leg Press 20,000 lifts Seated Calf Raise 12,000 lifts Hip Abduction 11,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 265,000 lifts Seated Cable Row 48,000 lifts Tricep Pushdown 81,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Face Pull 14,000 lifts Cable Curl 4,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 749 lifts One Arm Cable Curl 1,000 lifts + More Exercises

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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 Hammer Curl Dumbbell Lateral Raise Arnold Press Goblet Squat Dumbbell Fly Dumbbell Bulgarian Split Squat Dumbbell Lunge Dumbbell Shrug Dumbbell Tricep Extension Dumbbell Front Raise Dumbbell Romanian Deadlift Dumbbell Floor Press Dumbbell Pullover Incline Dumbbell Curl Dumbbell Tricep Kickback Lying Dumbbell Tricep Extension Dumbbell Concentration Curl Dumbbell Reverse Fly Incline Dumbbell Fly Chest Supported Dumbbell Row