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.

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Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Dumbbell Bench Press standards are based on 2,379,718 lifts by Strength Level users

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♂ Male
♀ Female

Male Dumbbell Bench Press Standards (lb)

Strength Level	Weight
Beginner	35 lb
Novice	59 lb
Intermediate	90 lb
Advanced	129 lb
Elite	171 lb

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.50x
Advanced	0.75x
Elite	1.00x

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 90 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 35 lb (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

BW	Beg.	Nov.	Int.	Adv.	Elite
110	18	34	57	85	118
120	21	38	62	92	126
130	24	43	68	99	134
140	28	47	74	106	142
150	31	52	79	112	149
160	34	56	84	118	156
170	37	60	89	124	163
180	40	64	94	130	170
190	44	68	99	135	176
200	47	71	103	141	182
210	50	75	108	146	188
220	53	79	112	151	194
230	55	82	116	156	199
240	58	86	120	161	204
250	61	89	124	165	210
260	64	92	128	170	215
270	66	96	132	174	220
280	69	99	136	178	224
290	72	102	139	182	229
300	74	105	143	186	234
310	77	108	146	190	238

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	50	77	110	146
20	34	57	88	125	167
25	35	59	90	129	171
30	35	59	90	129	171
35	35	59	90	129	171
40	35	59	90	129	171
45	33	56	86	122	163
50	31	52	80	115	153
55	29	48	74	106	141
60	26	44	68	97	129
65	24	40	61	87	116
70	21	36	55	78	104
75	19	32	49	70	93
80	17	29	44	63	84
85	15	26	39	56	75
90	14	23	36	51	68

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

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

3x10 17%

3x8 11%

3x12 8%

4x10 7%

4x8 5%

3x5 4%

3x6 4%

4x12 4%

5x5 4%

2x10 4%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	2428
2	3	8	11%	1553
3	3	12	8%	1204
4	4	10	7%	1015
5	4	8	5%	703
6	3	5	4%	569
7	3	6	4%	563
8	4	12	4%	536
9	5	5	4%	522
10	2	10	4%	518

Calculate Your Strength Level

Female Dumbbell Bench Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	12 lb
Novice	26 lb
Intermediate	46 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 46 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.

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

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	15	30	50	74
100	7	17	33	54	79
110	8	20	36	58	84
120	10	22	39	62	89
130	11	24	42	66	93
140	13	26	45	69	97
150	14	28	48	72	101
160	16	30	50	75	104
170	17	32	52	78	108
180	18	34	55	81	111
190	20	35	57	84	114
200	21	37	59	86	117
210	22	39	61	89	120
220	23	40	63	91	123
230	25	42	65	94	126
240	26	44	67	96	128
250	27	45	69	98	131
260	28	47	71	101	134

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	22	39	61	86
20	12	25	45	70	98
25	12	26	46	71	101
30	12	26	46	71	101
35	12	26	46	71	101
40	12	26	46	71	101
45	12	25	44	68	96
50	11	23	41	64	90
55	10	21	38	59	83
60	9	20	35	54	76
65	8	18	31	49	69
70	7	16	28	44	62
75	7	14	25	39	55
80	6	13	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

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

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

3x10 23%

3x12 11%

4x10 9%

3x8 9%

4x8 5%

4x12 4%

2x10 4%

3x15 4%

5x10 3%

3x6 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	717
2	3	12	11%	356
3	4	10	9%	281
4	3	8	9%	276
5	4	8	5%	147
6	4	12	4%	135
7	2	10	4%	133
8	3	15	4%	118
9	5	10	3%	91
10	3	6	2%	72

Calculate Your Strength Level

Recommended Program

For Dumbbell Bench Press we recommend following the Dumbbell PPL program on Boostcamp.

Boostcamp is a free fitness app with the world's greatest workout programs to help you build strength and muscle.

Download Boostcamp for free on iOS and Android.

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Rate Your Lifts Against Other People

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

Calculate Your Strength

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.

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.

Male Dumbbell Bench Press Standards (lb)

Entire Community

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

By Weight and Age

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

Calculate Your Strength Level

Female Dumbbell Bench Press Standards (lb)

Entire Community

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

By Weight and Age

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

Calculate Your Strength Level

Recommended Program

Rate Your Lifts Against Other People

What do the strength standards mean?

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	18	34	57	85	118
120	21	38	62	92	126
130	24	43	68	99	134
140	28	47	74	106	142
150	31	52	79	112	149
160	34	56	84	118	156
170	37	60	89	124	163
180	40	64	94	130	170
190	44	68	99	135	176
200	47	71	103	141	182
210	50	75	108	146	188
220	53	79	112	151	194
230	55	82	116	156	199
240	58	86	120	161	204
250	61	89	124	165	210
260	64	92	128	170	215
270	66	96	132	174	220
280	69	99	136	178	224
290	72	102	139	182	229
300	74	105	143	186	234
310	77	108	146	190	238

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	50	77	110	146
20	34	57	88	125	167
25	35	59	90	129	171
30	35	59	90	129	171
35	35	59	90	129	171
40	35	59	90	129	171
45	33	56	86	122	163
50	31	52	80	115	153
55	29	48	74	106	141
60	26	44	68	97	129
65	24	40	61	87	116
70	21	36	55	78	104
75	19	32	49	70	93
80	17	29	44	63	84
85	15	26	39	56	75
90	14	23	36	51	68

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	15	30	50	74
100	7	17	33	54	79
110	8	20	36	58	84
120	10	22	39	62	89
130	11	24	42	66	93
140	13	26	45	69	97
150	14	28	48	72	101
160	16	30	50	75	104
170	17	32	52	78	108
180	18	34	55	81	111
190	20	35	57	84	114
200	21	37	59	86	117
210	22	39	61	89	120
220	23	40	63	91	123
230	25	42	65	94	126
240	26	44	67	96	128
250	27	45	69	98	131
260	28	47	71	101	134

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	22	39	61	86
20	12	25	45	70	98
25	12	26	46	71	101
30	12	26	46	71	101
35	12	26	46	71	101
40	12	26	46	71	101
45	12	25	44	68	96
50	11	23	41	64	90
55	10	21	38	59	83
60	9	20	35	54	76
65	8	18	31	49	69
70	7	16	28	44	62
75	7	14	25	39	55
80	6	13	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	717
2	3	12	11%	356
3	4	10	9%	281
4	3	8	9%	276
5	4	8	5%	147
6	4	12	4%	135
7	2	10	4%	133
8	3	15	4%	118
9	5	10	3%	91
10	3	6	2%	72

BW	Beg.	Nov.	Int.	Adv.	Elite
110	18	34	57	85	118
120	21	38	62	92	126
130	24	43	68	99	134
140	28	47	74	106	142
150	31	52	79	112	149
160	34	56	84	118	156
170	37	60	89	124	163
180	40	64	94	130	170
190	44	68	99	135	176
200	47	71	103	141	182
210	50	75	108	146	188
220	53	79	112	151	194
230	55	82	116	156	199
240	58	86	120	161	204
250	61	89	124	165	210
260	64	92	128	170	215
270	66	96	132	174	220
280	69	99	136	178	224
290	72	102	139	182	229
300	74	105	143	186	234
310	77	108	146	190	238

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	50	77	110	146
20	34	57	88	125	167
25	35	59	90	129	171
30	35	59	90	129	171
35	35	59	90	129	171
40	35	59	90	129	171
45	33	56	86	122	163
50	31	52	80	115	153
55	29	48	74	106	141
60	26	44	68	97	129
65	24	40	61	87	116
70	21	36	55	78	104
75	19	32	49	70	93
80	17	29	44	63	84
85	15	26	39	56	75
90	14	23	36	51	68

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	15	30	50	74
100	7	17	33	54	79
110	8	20	36	58	84
120	10	22	39	62	89
130	11	24	42	66	93
140	13	26	45	69	97
150	14	28	48	72	101
160	16	30	50	75	104
170	17	32	52	78	108
180	18	34	55	81	111
190	20	35	57	84	114
200	21	37	59	86	117
210	22	39	61	89	120
220	23	40	63	91	123
230	25	42	65	94	126
240	26	44	67	96	128
250	27	45	69	98	131
260	28	47	71	101	134

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	22	39	61	86
20	12	25	45	70	98
25	12	26	46	71	101
30	12	26	46	71	101
35	12	26	46	71	101
40	12	26	46	71	101
45	12	25	44	68	96
50	11	23	41	64	90
55	10	21	38	59	83
60	9	20	35	54	76
65	8	18	31	49	69
70	7	16	28	44	62
75	7	14	25	39	55
80	6	13	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	717
2	3	12	11%	356
3	4	10	9%	281
4	3	8	9%	276
5	4	8	5%	147
6	4	12	4%	135
7	2	10	4%	133
8	3	15	4%	118
9	5	10	3%	91
10	3	6	2%	72

BW	Beg.	Nov.	Int.	Adv.	Elite
110	18	34	57	85	118
120	21	38	62	92	126
130	24	43	68	99	134
140	28	47	74	106	142
150	31	52	79	112	149
160	34	56	84	118	156
170	37	60	89	124	163
180	40	64	94	130	170
190	44	68	99	135	176
200	47	71	103	141	182
210	50	75	108	146	188
220	53	79	112	151	194
230	55	82	116	156	199
240	58	86	120	161	204
250	61	89	124	165	210
260	64	92	128	170	215
270	66	96	132	174	220
280	69	99	136	178	224
290	72	102	139	182	229
300	74	105	143	186	234
310	77	108	146	190	238

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	50	77	110	146
20	34	57	88	125	167
25	35	59	90	129	171
30	35	59	90	129	171
35	35	59	90	129	171
40	35	59	90	129	171
45	33	56	86	122	163
50	31	52	80	115	153
55	29	48	74	106	141
60	26	44	68	97	129
65	24	40	61	87	116
70	21	36	55	78	104
75	19	32	49	70	93
80	17	29	44	63	84
85	15	26	39	56	75
90	14	23	36	51	68

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	15	30	50	74
100	7	17	33	54	79
110	8	20	36	58	84
120	10	22	39	62	89
130	11	24	42	66	93
140	13	26	45	69	97
150	14	28	48	72	101
160	16	30	50	75	104
170	17	32	52	78	108
180	18	34	55	81	111
190	20	35	57	84	114
200	21	37	59	86	117
210	22	39	61	89	120
220	23	40	63	91	123
230	25	42	65	94	126
240	26	44	67	96	128
250	27	45	69	98	131
260	28	47	71	101	134

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	22	39	61	86
20	12	25	45	70	98
25	12	26	46	71	101
30	12	26	46	71	101
35	12	26	46	71	101
40	12	26	46	71	101
45	12	25	44	68	96
50	11	23	41	64	90
55	10	21	38	59	83
60	9	20	35	54	76
65	8	18	31	49	69
70	7	16	28	44	62
75	7	14	25	39	55
80	6	13	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	717
2	3	12	11%	356
3	4	10	9%	281
4	3	8	9%	276
5	4	8	5%	147
6	4	12	4%	135
7	2	10	4%	133
8	3	15	4%	118
9	5	10	3%	91
10	3	6	2%	72