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 2,127,000 lifts by Strength Level users

Male Dumbbell Bench Press Standards (lb)

Entire Community

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

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%

Calculate Your Strength Level

lb
lb
years old

Female Dumbbell Bench Press Standards (lb)

Entire Community

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

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%

Calculate Your Strength Level

lb
lb
years old

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.

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.