Decline Dumbbell Bench Press Standards (kg)

The average Decline Dumbbell Bench Press is 36 kg for men and 21 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Decline Dumbbell Bench Press strength standards are based on 143,133 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Decline Dumbbell Bench Press Standards (kg)

Weight

Strength Level	Weight
Beginner	14 kg
Novice	24 kg
Intermediate	36 kg
Advanced	52 kg
Elite	69 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.30x
Intermediate	0.45x
Advanced	0.65x
Elite	0.90x

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 36 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 14 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	8	14	24	36	50
55	9	16	27	39	53
60	10	18	29	42	57
65	12	20	31	45	60
70	13	22	33	47	63
75	15	24	36	50	66
80	16	25	38	52	69
85	17	27	40	55	71
90	18	29	42	57	74
95	20	30	43	59	76
100	21	32	45	61	79
105	22	33	47	63	81
110	23	34	49	65	83
115	24	36	50	67	85
120	25	37	52	69	88
125	27	39	53	71	90
130	28	40	55	72	92
135	29	41	56	74	93
140	30	42	58	76	95

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	20	31	44	59
20	14	23	36	51	68
25	14	24	36	52	69
30	14	24	36	52	69
35	14	24	36	52	69
40	14	24	36	52	69
45	13	22	35	49	66
50	12	21	32	46	61
55	11	19	30	43	57
60	10	18	27	39	52
65	9	16	25	35	47
70	9	14	22	32	42
75	8	13	20	28	38
80	7	12	18	25	34
85	6	10	16	23	30
90	5	9	14	20	27

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

Female

Female Decline Dumbbell Bench Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	6 kg
Novice	13 kg
Intermediate	21 kg
Advanced	33 kg
Elite	46 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.35x
Advanced	0.50x
Elite	0.70x

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 6 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	3	7	14	23	33
45	4	9	16	25	36
50	4	10	17	27	38
55	5	11	19	29	40
60	6	12	20	30	42
65	7	13	21	32	44
70	7	14	23	34	46
75	8	15	24	35	48
80	9	16	25	37	49
85	10	17	26	38	51
90	10	18	27	39	53
95	11	18	28	40	54
100	11	19	29	42	55
105	12	20	30	43	57
110	13	21	31	44	58
115	13	21	32	45	59
120	14	22	33	46	60

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	11	18	28	39
20	6	12	21	32	44
25	6	13	21	33	46
30	6	13	21	33	46
35	6	13	21	33	46
40	6	13	21	33	46
45	6	12	20	31	43
50	6	11	19	29	40
55	5	10	17	27	37
60	5	9	16	24	34
65	4	8	14	22	31
70	4	8	13	20	28
75	3	7	12	18	25
80	3	6	10	16	22
85	3	5	9	14	20
90	2	5	8	13	18

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

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Decline Dumbbell Bench Press strength standards

Strength Level analysed 8,342 qualifying results from 143,133 community lifts to produce our Decline Dumbbell Bench Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	143,133
Qualifying results	8,342
Male results	7,754
Female results	588
Data start	5 January 2019
Data cutoff	4 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	8	14	24	36	50
55	9	16	27	39	53
60	10	18	29	42	57
65	12	20	31	45	60
70	13	22	33	47	63
75	15	24	36	50	66
80	16	25	38	52	69
85	17	27	40	55	71
90	18	29	42	57	74
95	20	30	43	59	76
100	21	32	45	61	79
105	22	33	47	63	81
110	23	34	49	65	83
115	24	36	50	67	85
120	25	37	52	69	88
125	27	39	53	71	90
130	28	40	55	72	92
135	29	41	56	74	93
140	30	42	58	76	95

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	20	31	44	59
20	14	23	36	51	68
25	14	24	36	52	69
30	14	24	36	52	69
35	14	24	36	52	69
40	14	24	36	52	69
45	13	22	35	49	66
50	12	21	32	46	61
55	11	19	30	43	57
60	10	18	27	39	52
65	9	16	25	35	47
70	9	14	22	32	42
75	8	13	20	28	38
80	7	12	18	25	34
85	6	10	16	23	30
90	5	9	14	20	27

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	3	7	14	23	33
45	4	9	16	25	36
50	4	10	17	27	38
55	5	11	19	29	40
60	6	12	20	30	42
65	7	13	21	32	44
70	7	14	23	34	46
75	8	15	24	35	48
80	9	16	25	37	49
85	10	17	26	38	51
90	10	18	27	39	53
95	11	18	28	40	54
100	11	19	29	42	55
105	12	20	30	43	57
110	13	21	31	44	58
115	13	21	32	45	59
120	14	22	33	46	60

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	11	18	28	39
20	6	12	21	32	44
25	6	13	21	33	46
30	6	13	21	33	46
35	6	13	21	33	46
40	6	13	21	33	46
45	6	12	20	31	43
50	6	11	19	29	40
55	5	10	17	27	37
60	5	9	16	24	34
65	4	8	14	22	31
70	4	8	13	20	28
75	3	7	12	18	25
80	3	6	10	16	22
85	3	5	9	14	20
90	2	5	8	13	18

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	8	14	24	36	50
55	9	16	27	39	53
60	10	18	29	42	57
65	12	20	31	45	60
70	13	22	33	47	63
75	15	24	36	50	66
80	16	25	38	52	69
85	17	27	40	55	71
90	18	29	42	57	74
95	20	30	43	59	76
100	21	32	45	61	79
105	22	33	47	63	81
110	23	34	49	65	83
115	24	36	50	67	85
120	25	37	52	69	88
125	27	39	53	71	90
130	28	40	55	72	92
135	29	41	56	74	93
140	30	42	58	76	95

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	20	31	44	59
20	14	23	36	51	68
25	14	24	36	52	69
30	14	24	36	52	69
35	14	24	36	52	69
40	14	24	36	52	69
45	13	22	35	49	66
50	12	21	32	46	61
55	11	19	30	43	57
60	10	18	27	39	52
65	9	16	25	35	47
70	9	14	22	32	42
75	8	13	20	28	38
80	7	12	18	25	34
85	6	10	16	23	30
90	5	9	14	20	27

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	3	7	14	23	33
45	4	9	16	25	36
50	4	10	17	27	38
55	5	11	19	29	40
60	6	12	20	30	42
65	7	13	21	32	44
70	7	14	23	34	46
75	8	15	24	35	48
80	9	16	25	37	49
85	10	17	26	38	51
90	10	18	27	39	53
95	11	18	28	40	54
100	11	19	29	42	55
105	12	20	30	43	57
110	13	21	31	44	58
115	13	21	32	45	59
120	14	22	33	46	60

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	11	18	28	39
20	6	12	21	32	44
25	6	13	21	33	46
30	6	13	21	33	46
35	6	13	21	33	46
40	6	13	21	33	46
45	6	12	20	31	43
50	6	11	19	29	40
55	5	10	17	27	37
60	5	9	16	24	34
65	4	8	14	22	31
70	4	8	13	20	28
75	3	7	12	18	25
80	3	6	10	16	22
85	3	5	9	14	20
90	2	5	8	13	18

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

Decline Dumbbell Bench Press Standards (kg)

Male

Male Decline Dumbbell Bench Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Decline Dumbbell Bench Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Decline Dumbbell Bench Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	8	14	24	36	50
55	9	16	27	39	53
60	10	18	29	42	57
65	12	20	31	45	60
70	13	22	33	47	63
75	15	24	36	50	66
80	16	25	38	52	69
85	17	27	40	55	71
90	18	29	42	57	74
95	20	30	43	59	76
100	21	32	45	61	79
105	22	33	47	63	81
110	23	34	49	65	83
115	24	36	50	67	85
120	25	37	52	69	88
125	27	39	53	71	90
130	28	40	55	72	92
135	29	41	56	74	93
140	30	42	58	76	95

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	20	31	44	59
20	14	23	36	51	68
25	14	24	36	52	69
30	14	24	36	52	69
35	14	24	36	52	69
40	14	24	36	52	69
45	13	22	35	49	66
50	12	21	32	46	61
55	11	19	30	43	57
60	10	18	27	39	52
65	9	16	25	35	47
70	9	14	22	32	42
75	8	13	20	28	38
80	7	12	18	25	34
85	6	10	16	23	30
90	5	9	14	20	27

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	3	7	14	23	33
45	4	9	16	25	36
50	4	10	17	27	38
55	5	11	19	29	40
60	6	12	20	30	42
65	7	13	21	32	44
70	7	14	23	34	46
75	8	15	24	35	48
80	9	16	25	37	49
85	10	17	26	38	51
90	10	18	27	39	53
95	11	18	28	40	54
100	11	19	29	42	55
105	12	20	30	43	57
110	13	21	31	44	58
115	13	21	32	45	59
120	14	22	33	46	60

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	11	18	28	39
20	6	12	21	32	44
25	6	13	21	33	46
30	6	13	21	33	46
35	6	13	21	33	46
40	6	13	21	33	46
45	6	12	20	31	43
50	6	11	19	29	40
55	5	10	17	27	37
60	5	9	16	24	34
65	4	8	14	22	31
70	4	8	13	20	28
75	3	7	12	18	25
80	3	6	10	16	22
85	3	5	9	14	20
90	2	5	8	13	18

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