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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 3,000 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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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 14 x0.12 31 x0.28 55 x0.5 88 x0.8 125 x1.14
120 16 x0.14 34 x0.29 61 x0.51 94 x0.79 133 x1.11
130 19 x0.15 38 x0.29 66 x0.51 101 x0.77 141 x1.08
140 22 x0.15 42 x0.3 71 x0.5 106 x0.76 148 x1.05
150 24 x0.16 46 x0.3 75 x0.5 112 x0.75 154 x1.03
160 27 x0.17 49 x0.31 80 x0.5 118 x0.73 161 x1
170 29 x0.17 53 x0.31 84 x0.49 123 x0.72 167 x0.98
180 32 x0.18 56 x0.31 88 x0.49 128 x0.71 173 x0.96
190 34 x0.18 59 x0.31 92 x0.49 133 x0.7 178 x0.94
200 37 x0.18 62 x0.31 96 x0.48 137 x0.69 184 x0.92
210 39 x0.19 65 x0.31 100 x0.48 142 x0.68 189 x0.9
220 41 x0.19 68 x0.31 104 x0.47 146 x0.67 194 x0.88
230 44 x0.19 71 x0.31 107 x0.47 151 x0.66 199 x0.87
240 46 x0.19 74 x0.31 111 x0.46 155 x0.65 204 x0.85
250 48 x0.19 77 x0.31 114 x0.46 159 x0.64 208 x0.83
260 50 x0.19 80 x0.31 118 x0.45 163 x0.63 213 x0.82
270 52 x0.19 82 x0.3 121 x0.45 167 x0.62 217 x0.8
280 55 x0.19 85 x0.3 124 x0.44 170 x0.61 222 x0.79
290 57 x0.2 87 x0.3 127 x0.44 174 x0.6 226 x0.78
300 59 x0.2 90 x0.3 130 x0.43 178 x0.59 230 x0.77
310 61 x0.2 92 x0.3 133 x0.43 181 x0.58 234 x0.75
All 27 51 84 125 171

These male standards were last updated yesterday and 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.

Female Decline Dumbbell Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 4 x0.05 14 x0.16 31 x0.35 54 x0.6 82 x0.91
100 6 x0.06 17 x0.17 34 x0.34 58 x0.58 87 x0.87
110 7 x0.06 19 x0.17 38 x0.34 62 x0.57 92 x0.84
120 8 x0.07 21 x0.18 41 x0.34 66 x0.55 97 x0.81
130 10 x0.07 23 x0.18 43 x0.33 70 x0.54 101 x0.78
140 11 x0.08 25 x0.18 46 x0.33 73 x0.52 105 x0.75
150 12 x0.08 27 x0.18 49 x0.32 77 x0.51 109 x0.73
160 14 x0.08 29 x0.18 51 x0.32 80 x0.5 113 x0.71
170 15 x0.09 31 x0.18 54 x0.32 83 x0.49 117 x0.69
180 16 x0.09 32 x0.18 56 x0.31 86 x0.48 120 x0.67
190 17 x0.09 34 x0.18 58 x0.31 89 x0.47 123 x0.65
200 18 x0.09 36 x0.18 60 x0.3 91 x0.46 127 x0.63
210 20 x0.09 37 x0.18 62 x0.3 94 x0.45 130 x0.62
220 21 x0.09 39 x0.18 64 x0.29 96 x0.44 132 x0.6
230 22 x0.09 41 x0.18 66 x0.29 99 x0.43 135 x0.59
240 23 x0.1 42 x0.18 68 x0.28 101 x0.42 138 x0.58
250 24 x0.1 44 x0.17 70 x0.28 103 x0.41 141 x0.56
260 25 x0.1 45 x0.17 72 x0.28 105 x0.41 143 x0.55
All 10 25 47 76 110

These female standards were last updated yesterday and are based on 182 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 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.

More Exercises

Barbell

Bench Press 10,194,000 lifts Deadlift 6,025,000 lifts Squat 5,945,000 lifts Shoulder Press 1,511,000 lifts Military Press 146,000 lifts Barbell Curl 746,000 lifts Incline Bench Press 299,000 lifts Front Squat 505,000 lifts Bent Over Row 473,000 lifts Hex Bar Deadlift 199,000 lifts Sumo Deadlift 61,000 lifts Hip Thrust 111,000 lifts Romanian Deadlift 123,000 lifts Close Grip Bench Press 28,000 lifts Box Squat 14,000 lifts Barbell Shrug 68,000 lifts Barbell Lunge 7,000 lifts Pendlay Row 39,000 lifts Stiff Legged Deadlift 11,000 lifts Floor Press 8,000 lifts Decline Bench Press 59,000 lifts Preacher Curl 22,000 lifts T-Bar Row 46,000 lifts Rack Pull 23,000 lifts Lying Tricep Extension 32,000 lifts Upright Row 40,000 lifts Tricep Extension 41,000 lifts Good Morning 23,000 lifts Bulgarian Split Squat 7,000 lifts Zercher Squat 6,000 lifts Landmine Squat 2,000 lifts Split Squat 3,000 lifts Reverse Wrist Curl 2,000 lifts Wrist Curl 7,000 lifts

Bodyweight

Pull Ups 852,000 lifts Push Ups 406,000 lifts Dips 343,000 lifts Chin Ups 185,000 lifts Bodyweight Squat 24,000 lifts Single Leg Squat 13,000 lifts Muscle Ups 45,000 lifts Sit Ups 47,000 lifts Lunge 5,000 lifts One Arm Push Ups 10,000 lifts Handstand Push Ups 8,000 lifts Crunches 27,000 lifts Burpees 8,000 lifts

Olympic

Power Clean 387,000 lifts Clean and Jerk 141,000 lifts Snatch 146,000 lifts Push Press 98,000 lifts Clean and Press 103,000 lifts Clean 113,000 lifts Overhead Squat 11,000 lifts Push Jerk 13,000 lifts Power Snatch 6,000 lifts Thruster 16,000 lifts

Dumbbell

Dumbbell Bench Press 668,000 lifts Dumbbell Curl 550,000 lifts Dumbbell Shoulder Press 328,000 lifts Incline Dumbbell Bench Press 160,000 lifts Dumbbell Row 139,000 lifts Dumbbell Hammer Curl 32,000 lifts Dumbbell Lateral Raise 94,000 lifts Dumbbell Lunge 35,000 lifts Dumbbell Shrug 46,000 lifts Dumbbell Fly 43,000 lifts Dumbbell Tricep Extension 34,000 lifts Arnold Press 11,000 lifts Goblet Squat 18,000 lifts Lying Dumbbell Tricep Extension 15,000 lifts Dumbbell Bulgarian Split Squat 13,000 lifts Dumbbell Front Raise 34,000 lifts Dumbbell Concentration Curl 27,000 lifts Incline Dumbbell Curl 7,000 lifts Dumbbell Reverse Fly 4,000 lifts Decline Dumbbell Bench Press 3,000 lifts Dumbbell Pullover 6,000 lifts Incline Dumbbell Fly 15,000 lifts

Machine

Sled Leg Press 270,000 lifts Horizontal Leg Press 157,000 lifts Chest Press 45,000 lifts Leg Extension 96,000 lifts Calf Raise 55,000 lifts Seated Leg Curl 38,000 lifts Machine Shoulder Press 20,000 lifts Lying Leg Curl 30,000 lifts Vertical Leg Press 12,000 lifts Pec Deck Fly 14,000 lifts Hack Squat 11,000 lifts Hip Abduction 7,000 lifts Seated Calf Raise 7,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 223,000 lifts Seated Cable Row 31,000 lifts Tricep Pushdown 66,000 lifts Tricep Rope Pushdown 47,000 lifts Face Pull 10,000 lifts Cable Fly 9,000 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 Dumbbell Lunge Dumbbell Shrug Dumbbell Fly Dumbbell Tricep Extension Arnold Press Goblet Squat Lying Dumbbell Tricep Extension Dumbbell Bulgarian Split Squat Dumbbell Front Raise Dumbbell Concentration Curl Incline Dumbbell Curl Dumbbell Reverse Fly Dumbbell Pullover Incline Dumbbell Fly