Dumbbell Bench Press

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.

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

Male Dumbbell Bench Press Standards (lb)

Entire Community

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

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

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lb
lb
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Female Dumbbell Bench Press Standards (lb)

Entire Community

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

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

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lb
lb
years old

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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.