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 3,524,723 lifts by Strength Level users

Male Dumbbell Bench Press Standards (lb)

Entire Community

Strength LevelWeight
Beginner35 lb
Novice59 lb
Intermediate90 lb
Advanced129 lb
Elite171 lb

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

BWBeg.Nov.Int.Adv.Elite
11018345785118
12021386292126
13024436899134
140284774106142
150315279112149
160345684118156
170376089124163
180406494130170
190446899135176
2004771103141182
2105075108146188
2205379112151194
2305582116156199
2405886120161204
2506189124165210
2606492128170215
2706696132174220
2806999136178224
29072102139182229
30074105143186234
31077108146190238

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 9%
4x10 8%
4x8 5%

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Recommended Program

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

Boostcamp is the last lifting app you'll ever need. Follow proven programs, build custom routines, track workouts, and measure training results.

Get Boostcamp for free on iOS and Android.

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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.