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 413,000 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 Dumbbell Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 19 x0.18 35 x0.32 57 x0.52 84 x0.76 114 x1.04
120 23 x0.19 40 x0.33 63 x0.53 91 x0.76 123 x1.02
130 27 x0.21 45 x0.34 69 x0.53 98 x0.76 131 x1.01
140 30 x0.22 49 x0.35 75 x0.53 105 x0.75 139 x0.99
150 34 x0.22 54 x0.36 80 x0.53 111 x0.74 146 x0.97
160 37 x0.23 58 x0.36 85 x0.53 118 x0.73 153 x0.96
170 41 x0.24 62 x0.37 90 x0.53 124 x0.73 160 x0.94
180 44 x0.24 67 x0.37 95 x0.53 129 x0.72 167 x0.92
190 47 x0.25 71 x0.37 100 x0.53 135 x0.71 173 x0.91
200 50 x0.25 75 x0.37 105 x0.52 140 x0.7 179 x0.89
210 54 x0.26 78 x0.37 109 x0.52 146 x0.69 185 x0.88
220 57 x0.26 82 x0.37 114 x0.52 151 x0.68 191 x0.87
230 60 x0.26 86 x0.37 118 x0.51 156 x0.68 196 x0.85
240 63 x0.26 89 x0.37 122 x0.51 160 x0.67 202 x0.84
250 66 x0.26 93 x0.37 126 x0.51 165 x0.66 207 x0.83
260 69 x0.26 96 x0.37 130 x0.5 170 x0.65 212 x0.82
270 71 x0.26 100 x0.37 134 x0.5 174 x0.64 217 x0.8
280 74 x0.27 103 x0.37 138 x0.49 178 x0.64 222 x0.79
290 77 x0.27 106 x0.37 142 x0.49 183 x0.63 226 x0.78
300 80 x0.27 109 x0.36 146 x0.49 187 x0.62 231 x0.77
310 82 x0.27 112 x0.36 149 x0.48 191 x0.62 236 x0.76
All 38 61 91 128 168

These male standards were last updated a week ago and are based on 128,000 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
90 7 x0.08 16 x0.18 31 x0.34 49 x0.55 72 x0.79
100 8 x0.08 19 x0.19 34 x0.34 53 x0.53 76 x0.76
110 10 x0.09 21 x0.19 37 x0.33 57 x0.52 81 x0.73
120 11 x0.09 23 x0.19 40 x0.33 61 x0.5 85 x0.71
130 13 x0.1 25 x0.19 42 x0.32 64 x0.49 89 x0.68
140 14 x0.1 27 x0.19 45 x0.32 67 x0.48 92 x0.66
150 16 x0.1 29 x0.19 47 x0.32 70 x0.47 96 x0.64
160 17 x0.11 31 x0.19 50 x0.31 73 x0.46 99 x0.62
170 18 x0.11 33 x0.19 52 x0.31 76 x0.44 102 x0.6
180 20 x0.11 34 x0.19 54 x0.3 78 x0.43 106 x0.59
190 21 x0.11 36 x0.19 56 x0.3 81 x0.43 108 x0.57
200 22 x0.11 38 x0.19 58 x0.29 83 x0.42 111 x0.56
210 23 x0.11 39 x0.19 60 x0.29 86 x0.41 114 x0.54
220 25 x0.11 41 x0.19 62 x0.28 88 x0.4 117 x0.53
230 26 x0.11 42 x0.18 64 x0.28 90 x0.39 119 x0.52
240 27 x0.11 44 x0.18 66 x0.27 92 x0.38 122 x0.51
250 28 x0.11 45 x0.18 67 x0.27 94 x0.38 124 x0.5
260 29 x0.11 47 x0.18 69 x0.27 96 x0.37 126 x0.49
All 14 27 46 69 96

These female standards were last updated a week ago and are based on 12,000 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 7,839,000 lifts Deadlift 4,703,000 lifts Squat 4,601,000 lifts Shoulder Press 1,239,000 lifts Barbell Curl 614,000 lifts Military Press 10,000 lifts Front Squat 413,000 lifts Incline Bench Press 196,000 lifts Bent Over Row 386,000 lifts Hex Bar Deadlift 130,000 lifts Sumo Deadlift 12,000 lifts Hip Thrust 70,000 lifts Romanian Deadlift 86,000 lifts Close Grip Bench Press 4,000 lifts Decline Bench Press 41,000 lifts Rack Pull 3,000 lifts Preacher Curl 5,000 lifts Pendlay Row 23,000 lifts Barbell Shrug 51,000 lifts Box Squat 2,000 lifts T-Bar Row 30,000 lifts Floor Press 649 lifts Zercher Squat 663 lifts Stiff Legged Deadlift 839 lifts Wrist Curl 568 lifts Lying Tricep Extension 22,000 lifts Bulgarian Split Squat 1,000 lifts Upright Row 31,000 lifts Barbell Lunge 625 lifts Tricep Extension 29,000 lifts Reverse Wrist Curl 253 lifts Good Morning 17,000 lifts Landmine Squat 233 lifts Split Squat 307 lifts

Bodyweight

Pull Ups 657,000 lifts Push Ups 296,000 lifts Dips 266,000 lifts Chin Ups 125,000 lifts Bodyweight Squat 1,000 lifts Sit Ups 32,000 lifts Muscle Ups 31,000 lifts One Arm Push Ups 964 lifts Crunches 18,000 lifts Single Leg Squat 4,000 lifts Handstand Push Ups 722 lifts Burpees 1,000 lifts Lunge 474 lifts

Olympic

Power Clean 331,000 lifts Snatch 122,000 lifts Clean & Jerk 118,000 lifts Clean 93,000 lifts Push Press 80,000 lifts Clean & Press 96,000 lifts Overhead Squat 3,000 lifts Thruster 11,000 lifts Power Snatch 1,000 lifts Push Jerk 9,000 lifts

Dumbbell

Dumbbell Bench Press 413,000 lifts Dumbbell Curl 390,000 lifts Dumbbell Shoulder Press 219,000 lifts Incline Dumbbell Press 88,000 lifts Dumbbell Row 98,000 lifts Dumbbell Lateral Raise 65,000 lifts Dumbbell Hammer Curl 6,000 lifts Dumbbell Shrug 32,000 lifts Goblet Squat 1,000 lifts Dumbbell Tricep Extension 20,000 lifts Dumbbell Lunge 23,000 lifts Dumbbell Front Raise 25,000 lifts Arnold Press 875 lifts Dumbbell Fly 28,000 lifts Dumbbell Concentration Curl 18,000 lifts Dumbbell Bulgarian Split Squat 2,000 lifts Dumbbell Pullover 511 lifts Lying Dumbbell Tricep Extension 9,000 lifts Incline Dumbbell Fly 11,000 lifts Decline Dumbbell Bench Press 693 lifts Incline Dumbbell Curl 536 lifts Dumbbell Reverse Fly 297 lifts

Machine

Sled Leg Press 176,000 lifts Horizontal Leg Press 106,000 lifts Chest Press 3,000 lifts Leg Extension 66,000 lifts Calf Raise 38,000 lifts Seated Leg Curl 26,000 lifts Machine Shoulder Press 1,000 lifts Pec Deck Fly 1,000 lifts Vertical Leg Press 2,000 lifts Hack Squat 2,000 lifts Lying Leg Curl 20,000 lifts Seated Calf Raise 654 lifts Hip Abduction 1,000 lifts Hip Adduction 869 lifts

Cable

Lat Pulldown 160,000 lifts Tricep Pushdown 41,000 lifts Seated Cable Row 5,000 lifts Tricep Rope Pushdown 33,000 lifts Cable Fly 859 lifts Face Pull 1,000 lifts + More Exercises

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Exercise Comparisons

Compare dumbbell bench press versus one of the following exercises:

Dumbbell Curl Dumbbell Shoulder Press Incline Dumbbell Press Dumbbell Row Dumbbell Lateral Raise Dumbbell Hammer Curl Dumbbell Shrug Goblet Squat Dumbbell Tricep Extension Dumbbell Lunge Dumbbell Front Raise Arnold Press Dumbbell Fly Dumbbell Concentration Curl Dumbbell Bulgarian Split Squat Dumbbell Pullover Lying Dumbbell Tricep Extension Incline Dumbbell Fly Decline Dumbbell Bench Press Incline Dumbbell Curl Dumbbell Reverse Fly

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