Dumbbell Bench Press Standards (lb)

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

Our dumbbell bench press standards are based on 119,000 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.

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

BW Beg. Nov. Int. Adv. Elite
120 23 x0.2 41 x0.34 64 x0.53 92 x0.77 124 x1.03
130 27 x0.21 46 x0.35 70 x0.54 99 x0.76 132 x1.02
140 31 x0.22 50 x0.36 76 x0.54 106 x0.76 140 x1
150 35 x0.23 55 x0.37 82 x0.54 113 x0.75 148 x0.99
160 38 x0.24 60 x0.37 87 x0.54 120 x0.75 156 x0.97
170 42 x0.25 64 x0.38 92 x0.54 126 x0.74 163 x0.96
180 45 x0.25 68 x0.38 98 x0.54 132 x0.73 170 x0.94
190 49 x0.26 73 x0.38 103 x0.54 138 x0.73 176 x0.93
200 52 x0.26 77 x0.38 108 x0.54 144 x0.72 183 x0.91
210 56 x0.26 81 x0.38 112 x0.53 149 x0.71 189 x0.9
220 59 x0.27 85 x0.39 117 x0.53 154 x0.7 195 x0.89
230 62 x0.27 89 x0.39 121 x0.53 160 x0.69 201 x0.87
240 65 x0.27 92 x0.38 126 x0.52 165 x0.69 206 x0.86
250 68 x0.27 96 x0.38 130 x0.52 170 x0.68 212 x0.85
260 71 x0.27 100 x0.38 134 x0.52 174 x0.67 217 x0.84
270 74 x0.28 103 x0.38 139 x0.51 179 x0.66 222 x0.82
280 77 x0.28 107 x0.38 143 x0.51 184 x0.66 228 x0.81
290 80 x0.28 110 x0.38 146 x0.51 188 x0.65 233 x0.8
300 83 x0.28 113 x0.38 150 x0.5 192 x0.64 237 x0.79
310 86 x0.28 117 x0.38 154 x0.5 197 x0.63 242 x0.78
All 39 62 93 130 172

These male standards were last updated a week ago and are based on 63,000 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 Dumbbell Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 9 x0.09 20 x0.2 35 x0.35 54 x0.54 77 x0.77
110 11 x0.1 22 x0.2 38 x0.34 58 x0.53 81 x0.74
120 12 x0.1 24 x0.2 40 x0.34 61 x0.51 85 x0.71
130 14 x0.1 26 x0.2 43 x0.33 64 x0.49 88 x0.68
140 15 x0.11 28 x0.2 45 x0.32 67 x0.48 92 x0.66
150 16 x0.11 29 x0.2 48 x0.32 70 x0.47 95 x0.63
160 18 x0.11 31 x0.19 50 x0.31 72 x0.45 98 x0.61
170 19 x0.11 33 x0.19 52 x0.3 75 x0.44 101 x0.6
180 20 x0.11 34 x0.19 54 x0.3 77 x0.43 104 x0.58
190 21 x0.11 36 x0.19 56 x0.29 80 x0.42 107 x0.56
200 22 x0.11 38 x0.19 58 x0.29 82 x0.41 109 x0.55
210 24 x0.11 39 x0.19 60 x0.28 84 x0.4 112 x0.53
220 25 x0.11 40 x0.18 61 x0.28 86 x0.39 114 x0.52
230 26 x0.11 42 x0.18 63 x0.27 88 x0.38 117 x0.51
240 27 x0.11 43 x0.18 65 x0.27 90 x0.38 119 x0.5
250 28 x0.11 45 x0.18 66 x0.26 92 x0.37 121 x0.48
260 29 x0.11 46 x0.18 68 x0.26 94 x0.36 123 x0.47
All 14 28 46 69 95

These female standards were last updated a week ago and are based on 6,000 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.

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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + More Exercises

Exercise Comparisons

Compare dumbbell bench press versus one of the following exercises:

Dumbbell Curl Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Row Dumbbell Front Raise Dumbbell Shrug Dumbbell Lunge Dumbbell Concentration Curl Incline Dumbbell Press Incline Dumbbell Fly Lying Dumbbell Tricep Extension Dumbbell Tricep Extension Dumbbell Fly