Decline Dumbbell Bench Press Standards

Measured in kg

Decline Dumbbell Bench Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Decline Dumbbell Bench Press standards are based on 72,028 lifts by Strength Level users

Male
Female

Male

Male Decline Dumbbell Bench Press Standards (kg)

Weight

Strength Level	Weight
Beginner	13 kg
Novice	23 kg
Intermediate	38 kg
Advanced	55 kg
Elite	75 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.50x
Advanced	0.70x
Elite	0.95x

How much should I be able to Decline Dumbbell Bench Press? (kg)

What is the average Decline Dumbbell Bench Press? The average Decline Dumbbell Bench Press weight for a male lifter is 38 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Decline Dumbbell Bench Press? Male beginners should aim to lift 13 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	7	14	25	39	55
55	8	16	27	42	58
60	9	18	30	45	62
65	11	20	32	48	65
70	12	22	35	51	69
75	13	23	37	53	72
80	15	25	39	56	75
85	16	27	41	58	77
90	17	28	43	60	80
95	18	30	45	63	83
100	20	31	47	65	85
105	21	33	48	67	88
110	22	34	50	69	90
115	23	36	52	71	92
120	24	37	53	73	94
125	25	38	55	75	96
130	26	40	57	77	98
135	27	41	58	78	100
140	28	42	60	80	102

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	20	32	47	64
20	13	23	37	54	73
25	13	23	38	55	75
30	13	23	38	55	75
35	13	23	38	55	75
40	13	23	38	55	75
45	12	22	36	52	71
50	12	21	34	49	67
55	11	19	31	45	62
60	10	18	28	42	56
65	9	16	26	38	51
70	8	14	23	34	46
75	7	13	21	30	41
80	6	11	18	27	37
85	6	10	16	24	33
90	5	9	15	22	30

How many sets and reps of Decline Dumbbell Bench Press should I do?

These are the most popular Decline Dumbbell Bench Press workouts done by male lifters:

3x10 20%

3x8 12%

3x12 9%

4x10 6%

4x12 5%

4x8 4%

2x10 4%

3x15 4%

5x5 4%

2x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	188
2	3	8	12%	113
3	3	12	9%	89
4	4	10	6%	60
5	4	12	5%	45
6	4	8	4%	37
6	2	10	4%	37
8	3	15	4%	35
9	5	5	4%	34
10	2	12	3%	30

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Female

Female Decline Dumbbell Bench Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	5 kg
Novice	11 kg
Intermediate	21 kg
Advanced	34 kg
Elite	49 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.35x
Advanced	0.55x
Elite	0.75x

How much should I be able to Decline Dumbbell Bench Press? (kg)

What is the average Decline Dumbbell Bench Press? The average Decline Dumbbell Bench Press weight for a female lifter is 21 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Decline Dumbbell Bench Press? Female beginners should aim to lift 5 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	7	15	26	38
45	3	8	16	28	41
50	4	9	18	29	43
55	4	10	19	31	45
60	5	11	20	32	47
65	5	12	21	34	49
70	6	13	23	35	50
75	6	13	24	37	52
80	7	14	25	38	53
85	7	15	26	39	55
90	8	16	26	40	56
95	8	16	27	41	57
100	9	17	28	42	58
105	9	18	29	43	60
110	10	18	30	44	61
115	10	19	31	45	62
120	11	19	31	46	63

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	10	18	29	42
20	5	11	21	33	48
25	5	11	21	34	49
30	5	11	21	34	49
35	5	11	21	34	49
40	5	11	21	34	49
45	5	11	20	32	47
50	4	10	19	30	44
55	4	9	18	28	41
60	4	9	16	26	37
65	3	8	14	23	33
70	3	7	13	21	30
75	3	6	12	19	27
80	2	6	10	17	24
85	2	5	9	15	22
90	2	5	8	13	19

How many sets and reps of Decline Dumbbell Bench Press should I do?

These are the most popular Decline Dumbbell Bench Press workouts done by female lifters:

3x10 30%

3x8 15%

3x12 13%

4x10 10%

4x8 4%

3x14 4%

3x15 2%

3x6 2%

4x12 2%

2x10 2%

4x15 2%

2x15 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	30%	27
2	3	8	15%	13
3	3	12	13%	12
4	4	10	10%	9
5	4	8	4%	4
5	3	14	4%	4
7	3	15	2%	2
7	3	6	2%	2
7	4	12	2%	2
7	2	10	2%	2
7	4	15	2%	2
7	2	15	2%	2

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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.

Other Languages

Decline Dumbbell Bench Press (EN)
Negatives Bankdrücken mit Kurzhantel (DE)
Press de banca declinada con barra (ES)
Développé décliné avec haltères (FR)
Wyciskanie hantli na ławce skośnej głową w dół (PL)
Panca Declinata con Manubri (IT)
Supino de banco declinado com halteres (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	7	14	25	39	55
55	8	16	27	42	58
60	9	18	30	45	62
65	11	20	32	48	65
70	12	22	35	51	69
75	13	23	37	53	72
80	15	25	39	56	75
85	16	27	41	58	77
90	17	28	43	60	80
95	18	30	45	63	83
100	20	31	47	65	85
105	21	33	48	67	88
110	22	34	50	69	90
115	23	36	52	71	92
120	24	37	53	73	94
125	25	38	55	75	96
130	26	40	57	77	98
135	27	41	58	78	100
140	28	42	60	80	102

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	20	32	47	64
20	13	23	37	54	73
25	13	23	38	55	75
30	13	23	38	55	75
35	13	23	38	55	75
40	13	23	38	55	75
45	12	22	36	52	71
50	12	21	34	49	67
55	11	19	31	45	62
60	10	18	28	42	56
65	9	16	26	38	51
70	8	14	23	34	46
75	7	13	21	30	41
80	6	11	18	27	37
85	6	10	16	24	33
90	5	9	15	22	30

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	188
2	3	8	12%	113
3	3	12	9%	89
4	4	10	6%	60
5	4	12	5%	45
6	4	8	4%	37
6	2	10	4%	37
8	3	15	4%	35
9	5	5	4%	34
10	2	12	3%	30

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	7	15	26	38
45	3	8	16	28	41
50	4	9	18	29	43
55	4	10	19	31	45
60	5	11	20	32	47
65	5	12	21	34	49
70	6	13	23	35	50
75	6	13	24	37	52
80	7	14	25	38	53
85	7	15	26	39	55
90	8	16	26	40	56
95	8	16	27	41	57
100	9	17	28	42	58
105	9	18	29	43	60
110	10	18	30	44	61
115	10	19	31	45	62
120	11	19	31	46	63

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	10	18	29	42
20	5	11	21	33	48
25	5	11	21	34	49
30	5	11	21	34	49
35	5	11	21	34	49
40	5	11	21	34	49
45	5	11	20	32	47
50	4	10	19	30	44
55	4	9	18	28	41
60	4	9	16	26	37
65	3	8	14	23	33
70	3	7	13	21	30
75	3	6	12	19	27
80	2	6	10	17	24
85	2	5	9	15	22
90	2	5	8	13	19

Rank	Sets	Reps	Percent	Workouts
1	3	10	30%	27
2	3	8	15%	13
3	3	12	13%	12
4	4	10	10%	9
5	4	8	4%	4
5	3	14	4%	4
7	3	15	2%	2
7	3	6	2%	2
7	4	12	2%	2
7	2	10	2%	2
7	4	15	2%	2
7	2	15	2%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
50	7	14	25	39	55
55	8	16	27	42	58
60	9	18	30	45	62
65	11	20	32	48	65
70	12	22	35	51	69
75	13	23	37	53	72
80	15	25	39	56	75
85	16	27	41	58	77
90	17	28	43	60	80
95	18	30	45	63	83
100	20	31	47	65	85
105	21	33	48	67	88
110	22	34	50	69	90
115	23	36	52	71	92
120	24	37	53	73	94
125	25	38	55	75	96
130	26	40	57	77	98
135	27	41	58	78	100
140	28	42	60	80	102

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	20	32	47	64
20	13	23	37	54	73
25	13	23	38	55	75
30	13	23	38	55	75
35	13	23	38	55	75
40	13	23	38	55	75
45	12	22	36	52	71
50	12	21	34	49	67
55	11	19	31	45	62
60	10	18	28	42	56
65	9	16	26	38	51
70	8	14	23	34	46
75	7	13	21	30	41
80	6	11	18	27	37
85	6	10	16	24	33
90	5	9	15	22	30

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	188
2	3	8	12%	113
3	3	12	9%	89
4	4	10	6%	60
5	4	12	5%	45
6	4	8	4%	37
6	2	10	4%	37
8	3	15	4%	35
9	5	5	4%	34
10	2	12	3%	30

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	7	15	26	38
45	3	8	16	28	41
50	4	9	18	29	43
55	4	10	19	31	45
60	5	11	20	32	47
65	5	12	21	34	49
70	6	13	23	35	50
75	6	13	24	37	52
80	7	14	25	38	53
85	7	15	26	39	55
90	8	16	26	40	56
95	8	16	27	41	57
100	9	17	28	42	58
105	9	18	29	43	60
110	10	18	30	44	61
115	10	19	31	45	62
120	11	19	31	46	63

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	10	18	29	42
20	5	11	21	33	48
25	5	11	21	34	49
30	5	11	21	34	49
35	5	11	21	34	49
40	5	11	21	34	49
45	5	11	20	32	47
50	4	10	19	30	44
55	4	9	18	28	41
60	4	9	16	26	37
65	3	8	14	23	33
70	3	7	13	21	30
75	3	6	12	19	27
80	2	6	10	17	24
85	2	5	9	15	22
90	2	5	8	13	19

Rank	Sets	Reps	Percent	Workouts
1	3	10	30%	27
2	3	8	15%	13
3	3	12	13%	12
4	4	10	10%	9
5	4	8	4%	4
5	3	14	4%	4
7	3	15	2%	2
7	3	6	2%	2
7	4	12	2%	2
7	2	10	2%	2
7	4	15	2%	2
7	2	15	2%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
50	7	14	25	39	55
55	8	16	27	42	58
60	9	18	30	45	62
65	11	20	32	48	65
70	12	22	35	51	69
75	13	23	37	53	72
80	15	25	39	56	75
85	16	27	41	58	77
90	17	28	43	60	80
95	18	30	45	63	83
100	20	31	47	65	85
105	21	33	48	67	88
110	22	34	50	69	90
115	23	36	52	71	92
120	24	37	53	73	94
125	25	38	55	75	96
130	26	40	57	77	98
135	27	41	58	78	100
140	28	42	60	80	102

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	20	32	47	64
20	13	23	37	54	73
25	13	23	38	55	75
30	13	23	38	55	75
35	13	23	38	55	75
40	13	23	38	55	75
45	12	22	36	52	71
50	12	21	34	49	67
55	11	19	31	45	62
60	10	18	28	42	56
65	9	16	26	38	51
70	8	14	23	34	46
75	7	13	21	30	41
80	6	11	18	27	37
85	6	10	16	24	33
90	5	9	15	22	30

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	188
2	3	8	12%	113
3	3	12	9%	89
4	4	10	6%	60
5	4	12	5%	45
6	4	8	4%	37
6	2	10	4%	37
8	3	15	4%	35
9	5	5	4%	34
10	2	12	3%	30

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	7	15	26	38
45	3	8	16	28	41
50	4	9	18	29	43
55	4	10	19	31	45
60	5	11	20	32	47
65	5	12	21	34	49
70	6	13	23	35	50
75	6	13	24	37	52
80	7	14	25	38	53
85	7	15	26	39	55
90	8	16	26	40	56
95	8	16	27	41	57
100	9	17	28	42	58
105	9	18	29	43	60
110	10	18	30	44	61
115	10	19	31	45	62
120	11	19	31	46	63

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	10	18	29	42
20	5	11	21	33	48
25	5	11	21	34	49
30	5	11	21	34	49
35	5	11	21	34	49
40	5	11	21	34	49
45	5	11	20	32	47
50	4	10	19	30	44
55	4	9	18	28	41
60	4	9	16	26	37
65	3	8	14	23	33
70	3	7	13	21	30
75	3	6	12	19	27
80	2	6	10	17	24
85	2	5	9	15	22
90	2	5	8	13	19

Rank	Sets	Reps	Percent	Workouts
1	3	10	30%	27
2	3	8	15%	13
3	3	12	13%	12
4	4	10	10%	9
5	4	8	4%	4
5	3	14	4%	4
7	3	15	2%	2
7	3	6	2%	2
7	4	12	2%	2
7	2	10	2%	2
7	4	15	2%	2
7	2	15	2%	2