Dumbbell Bench Press Standards

Measured in lb

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

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Dumbbell Bench Press standards are based on 1,900,000 lifts by Strength Level users

How To Dumbbell Bench Press

♂ Male
♀ Female

Male Dumbbell Bench Press Standards (lb)

Strength Level	Weight
Beginner	33 lb
Novice	56 lb
Intermediate	87 lb
Advanced	124 lb
Elite	166 lb

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.50x
Advanced	0.70x
Elite	0.95x

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

What is the average Dumbbell Bench Press? The average Dumbbell Bench Press weight for a male lifter is 87 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Bench Press? Male beginners should aim to lift 33 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	16	31	53	80	112
120	19	36	59	88	120
130	23	41	65	95	128
140	26	45	70	101	136
150	29	49	76	108	143
160	33	53	81	114	151
170	36	57	86	120	157
180	39	61	91	125	164
190	42	65	95	131	170
200	45	69	100	136	176
210	48	73	104	142	182
220	51	77	109	147	188
230	54	80	113	152	194
240	57	84	117	156	199
250	60	87	121	161	204
260	62	90	125	166	209
270	65	94	129	170	214
280	68	97	133	174	219
290	71	100	137	179	224
300	73	103	140	183	229
310	76	106	144	187	233

Age	Beg.	Nov.	Int.	Adv.	Elite
15	28	48	74	106	141
20	32	55	85	121	162
25	33	56	87	124	166
30	33	56	87	124	166
35	33	56	87	124	166
40	33	56	87	124	166
45	31	53	82	118	157
50	30	50	77	110	148
55	27	46	71	102	137
60	25	42	65	93	125
65	23	38	59	84	113
70	20	34	53	76	101
75	18	31	47	68	90
80	16	27	42	60	81
85	14	25	38	54	72
90	13	22	34	49	65

Calculate Your Strength Level

Female Dumbbell Bench Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	12 lb
Novice	25 lb
Intermediate	45 lb
Advanced	71 lb
Elite	101 lb

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.50x
Elite	0.70x

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

What is the average Dumbbell Bench Press? The average Dumbbell Bench Press weight for a female lifter is 45 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Bench Press? Female beginners should aim to lift 12 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	14	29	50	74
100	6	17	33	54	79
110	8	19	36	58	84
120	9	21	39	62	88
130	11	23	41	65	93
140	12	25	44	68	97
150	13	27	47	72	100
160	15	29	49	75	104
170	16	31	52	78	107
180	17	33	54	80	111
190	19	34	56	83	114
200	20	36	58	86	117
210	21	38	60	88	120
220	22	39	62	91	123
230	23	41	64	93	126
240	25	42	66	95	128
250	26	44	68	98	131
260	27	45	70	100	133

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	21	38	60	86
20	11	25	44	69	98
25	12	25	45	71	101
30	12	25	45	71	101
35	12	25	45	71	101
40	12	25	45	71	101
45	11	24	43	67	96
50	10	22	40	63	90
55	10	21	37	58	83
60	9	19	34	53	76
65	8	17	31	48	69
70	7	15	28	43	61
75	6	14	25	39	55
80	6	12	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

Calculate Your Strength Level

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

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	16	31	53	80	112
120	19	36	59	88	120
130	23	41	65	95	128
140	26	45	70	101	136
150	29	49	76	108	143
160	33	53	81	114	151
170	36	57	86	120	157
180	39	61	91	125	164
190	42	65	95	131	170
200	45	69	100	136	176
210	48	73	104	142	182
220	51	77	109	147	188
230	54	80	113	152	194
240	57	84	117	156	199
250	60	87	121	161	204
260	62	90	125	166	209
270	65	94	129	170	214
280	68	97	133	174	219
290	71	100	137	179	224
300	73	103	140	183	229
310	76	106	144	187	233

Age	Beg.	Nov.	Int.	Adv.	Elite
15	28	48	74	106	141
20	32	55	85	121	162
25	33	56	87	124	166
30	33	56	87	124	166
35	33	56	87	124	166
40	33	56	87	124	166
45	31	53	82	118	157
50	30	50	77	110	148
55	27	46	71	102	137
60	25	42	65	93	125
65	23	38	59	84	113
70	20	34	53	76	101
75	18	31	47	68	90
80	16	27	42	60	81
85	14	25	38	54	72
90	13	22	34	49	65

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	14	29	50	74
100	6	17	33	54	79
110	8	19	36	58	84
120	9	21	39	62	88
130	11	23	41	65	93
140	12	25	44	68	97
150	13	27	47	72	100
160	15	29	49	75	104
170	16	31	52	78	107
180	17	33	54	80	111
190	19	34	56	83	114
200	20	36	58	86	117
210	21	38	60	88	120
220	22	39	62	91	123
230	23	41	64	93	126
240	25	42	66	95	128
250	26	44	68	98	131
260	27	45	70	100	133

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	21	38	60	86
20	11	25	44	69	98
25	12	25	45	71	101
30	12	25	45	71	101
35	12	25	45	71	101
40	12	25	45	71	101
45	11	24	43	67	96
50	10	22	40	63	90
55	10	21	37	58	83
60	9	19	34	53	76
65	8	17	31	48	69
70	7	15	28	43	61
75	6	14	25	39	55
80	6	12	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

BW	Beg.	Nov.	Int.	Adv.	Elite
110	16	31	53	80	112
120	19	36	59	88	120
130	23	41	65	95	128
140	26	45	70	101	136
150	29	49	76	108	143
160	33	53	81	114	151
170	36	57	86	120	157
180	39	61	91	125	164
190	42	65	95	131	170
200	45	69	100	136	176
210	48	73	104	142	182
220	51	77	109	147	188
230	54	80	113	152	194
240	57	84	117	156	199
250	60	87	121	161	204
260	62	90	125	166	209
270	65	94	129	170	214
280	68	97	133	174	219
290	71	100	137	179	224
300	73	103	140	183	229
310	76	106	144	187	233

Age	Beg.	Nov.	Int.	Adv.	Elite
15	28	48	74	106	141
20	32	55	85	121	162
25	33	56	87	124	166
30	33	56	87	124	166
35	33	56	87	124	166
40	33	56	87	124	166
45	31	53	82	118	157
50	30	50	77	110	148
55	27	46	71	102	137
60	25	42	65	93	125
65	23	38	59	84	113
70	20	34	53	76	101
75	18	31	47	68	90
80	16	27	42	60	81
85	14	25	38	54	72
90	13	22	34	49	65

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	14	29	50	74
100	6	17	33	54	79
110	8	19	36	58	84
120	9	21	39	62	88
130	11	23	41	65	93
140	12	25	44	68	97
150	13	27	47	72	100
160	15	29	49	75	104
170	16	31	52	78	107
180	17	33	54	80	111
190	19	34	56	83	114
200	20	36	58	86	117
210	21	38	60	88	120
220	22	39	62	91	123
230	23	41	64	93	126
240	25	42	66	95	128
250	26	44	68	98	131
260	27	45	70	100	133

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	21	38	60	86
20	11	25	44	69	98
25	12	25	45	71	101
30	12	25	45	71	101
35	12	25	45	71	101
40	12	25	45	71	101
45	11	24	43	67	96
50	10	22	40	63	90
55	10	21	37	58	83
60	9	19	34	53	76
65	8	17	31	48	69
70	7	15	28	43	61
75	6	14	25	39	55
80	6	12	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

BW	Beg.	Nov.	Int.	Adv.	Elite
110	16	31	53	80	112
120	19	36	59	88	120
130	23	41	65	95	128
140	26	45	70	101	136
150	29	49	76	108	143
160	33	53	81	114	151
170	36	57	86	120	157
180	39	61	91	125	164
190	42	65	95	131	170
200	45	69	100	136	176
210	48	73	104	142	182
220	51	77	109	147	188
230	54	80	113	152	194
240	57	84	117	156	199
250	60	87	121	161	204
260	62	90	125	166	209
270	65	94	129	170	214
280	68	97	133	174	219
290	71	100	137	179	224
300	73	103	140	183	229
310	76	106	144	187	233

Age	Beg.	Nov.	Int.	Adv.	Elite
15	28	48	74	106	141
20	32	55	85	121	162
25	33	56	87	124	166
30	33	56	87	124	166
35	33	56	87	124	166
40	33	56	87	124	166
45	31	53	82	118	157
50	30	50	77	110	148
55	27	46	71	102	137
60	25	42	65	93	125
65	23	38	59	84	113
70	20	34	53	76	101
75	18	31	47	68	90
80	16	27	42	60	81
85	14	25	38	54	72
90	13	22	34	49	65

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	14	29	50	74
100	6	17	33	54	79
110	8	19	36	58	84
120	9	21	39	62	88
130	11	23	41	65	93
140	12	25	44	68	97
150	13	27	47	72	100
160	15	29	49	75	104
170	16	31	52	78	107
180	17	33	54	80	111
190	19	34	56	83	114
200	20	36	58	86	117
210	21	38	60	88	120
220	22	39	62	91	123
230	23	41	64	93	126
240	25	42	66	95	128
250	26	44	68	98	131
260	27	45	70	100	133

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	21	38	60	86
20	11	25	44	69	98
25	12	25	45	71	101
30	12	25	45	71	101
35	12	25	45	71	101
40	12	25	45	71	101
45	11	24	43	67	96
50	10	22	40	63	90
55	10	21	37	58	83
60	9	19	34	53	76
65	8	17	31	48	69
70	7	15	28	43	61
75	6	14	25	39	55
80	6	12	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40