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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 638,000 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 18 x0.16 34 x0.31 56 x0.51 84 x0.77 116 x1.06
120 21 x0.18 39 x0.32 62 x0.52 92 x0.76 125 x1.04
130 25 x0.19 43 x0.33 68 x0.52 99 x0.76 133 x1.02
140 28 x0.2 48 x0.34 74 x0.53 105 x0.75 141 x1.01
150 32 x0.21 52 x0.35 79 x0.53 112 x0.75 148 x0.99
160 35 x0.22 56 x0.35 84 x0.53 118 x0.74 155 x0.97
170 38 x0.23 61 x0.36 90 x0.53 124 x0.73 162 x0.95
180 42 x0.23 65 x0.36 94 x0.52 130 x0.72 169 x0.94
190 45 x0.24 69 x0.36 99 x0.52 135 x0.71 175 x0.92
200 48 x0.24 72 x0.36 104 x0.52 141 x0.7 181 x0.91
210 51 x0.24 76 x0.36 108 x0.52 146 x0.69 187 x0.89
220 54 x0.24 80 x0.36 113 x0.51 151 x0.69 193 x0.88
230 57 x0.25 84 x0.36 117 x0.51 156 x0.68 198 x0.86
240 60 x0.25 87 x0.36 121 x0.5 161 x0.67 204 x0.85
250 63 x0.25 90 x0.36 125 x0.5 165 x0.66 209 x0.84
260 65 x0.25 94 x0.36 129 x0.5 170 x0.65 214 x0.82
270 68 x0.25 97 x0.36 133 x0.49 174 x0.65 219 x0.81
280 71 x0.25 100 x0.36 137 x0.49 179 x0.64 224 x0.8
290 74 x0.25 104 x0.36 140 x0.48 183 x0.63 229 x0.79
300 76 x0.25 107 x0.36 144 x0.48 187 x0.62 233 x0.78
310 79 x0.25 110 x0.35 148 x0.48 191 x0.62 238 x0.77
All 36 59 91 128 171

These male standards were last updated 7 hours ago and are based on 199,000 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 6 x0.07 16 x0.18 30 x0.34 50 x0.55 72 x0.8
100 8 x0.08 18 x0.18 34 x0.34 54 x0.54 77 x0.77
110 9 x0.08 20 x0.19 37 x0.33 57 x0.52 82 x0.74
120 11 x0.09 23 x0.19 39 x0.33 61 x0.51 86 x0.72
130 12 x0.09 25 x0.19 42 x0.32 64 x0.49 90 x0.69
140 14 x0.1 27 x0.19 45 x0.32 67 x0.48 94 x0.67
150 15 x0.1 28 x0.19 47 x0.31 70 x0.47 97 x0.65
160 16 x0.1 30 x0.19 50 x0.31 73 x0.46 100 x0.63
170 18 x0.1 32 x0.19 52 x0.3 76 x0.45 104 x0.61
180 19 x0.11 34 x0.19 54 x0.3 79 x0.44 107 x0.59
190 20 x0.11 36 x0.19 56 x0.3 81 x0.43 110 x0.58
200 22 x0.11 37 x0.19 58 x0.29 84 x0.42 113 x0.56
210 23 x0.11 39 x0.18 60 x0.29 86 x0.41 115 x0.55
220 24 x0.11 40 x0.18 62 x0.28 88 x0.4 118 x0.54
230 25 x0.11 42 x0.18 64 x0.28 91 x0.39 121 x0.52
240 26 x0.11 43 x0.18 66 x0.27 93 x0.39 123 x0.51
250 27 x0.11 45 x0.18 68 x0.27 95 x0.38 126 x0.5
260 28 x0.11 46 x0.18 69 x0.27 97 x0.37 128 x0.49
All 13 27 46 70 97

These female standards were last updated 7 hours ago and are based on 19,000 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 Press 9,916,000 lifts Squat 5,798,000 lifts Deadlift 5,879,000 lifts Shoulder Press 1,480,000 lifts Military Press 130,000 lifts Barbell Curl 731,000 lifts Incline Bench Press 287,000 lifts Front Squat 495,000 lifts Bent Over Row 463,000 lifts Sumo Deadlift 55,000 lifts Hex Bar Deadlift 190,000 lifts Hip Thrust 106,000 lifts Close Grip Bench Press 25,000 lifts Romanian Deadlift 119,000 lifts Decline Bench Press 57,000 lifts Rack Pull 21,000 lifts Preacher Curl 20,000 lifts Barbell Shrug 66,000 lifts Pendlay Row 37,000 lifts Stiff Legged Deadlift 9,000 lifts T-Bar Row 44,000 lifts Tricep Extension 39,000 lifts Floor Press 7,000 lifts Box Squat 12,000 lifts Barbell Lunge 6,000 lifts Bulgarian Split Squat 6,000 lifts Upright Row 39,000 lifts Lying Tricep Extension 31,000 lifts Good Morning 22,000 lifts Zercher Squat 5,000 lifts Split Squat 3,000 lifts Wrist Curl 6,000 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 829,000 lifts Push Ups 393,000 lifts Dips 334,000 lifts Chin Ups 178,000 lifts Bodyweight Squat 22,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts One Arm Push Ups 9,000 lifts Lunge 5,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts Burpees 7,000 lifts Handstand Push Ups 7,000 lifts

Olympic

Power Clean 381,000 lifts Clean 111,000 lifts Snatch 143,000 lifts Push Press 96,000 lifts Clean and Jerk 139,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Power Snatch 5,000 lifts Clean and Press 102,000 lifts Push Jerk 13,000 lifts

Dumbbell

Dumbbell Bench Press 638,000 lifts Dumbbell Curl 532,000 lifts Dumbbell Shoulder Press 315,000 lifts Incline Dumbbell Bench Press 152,000 lifts Dumbbell Row 134,000 lifts Dumbbell Hammer Curl 29,000 lifts Dumbbell Lateral Raise 90,000 lifts Goblet Squat 15,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Tricep Extension 32,000 lifts Dumbbell Shrug 45,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Arnold Press 10,000 lifts Dumbbell Concentration Curl 26,000 lifts Dumbbell Lunge 34,000 lifts Incline Dumbbell Curl 6,000 lifts Dumbbell Front Raise 33,000 lifts Dumbbell Pullover 5,000 lifts Dumbbell Reverse Fly 3,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Incline Dumbbell Fly 14,000 lifts Decline Dumbbell Bench Press 3,000 lifts

Machine

Sled Leg Press 258,000 lifts Horizontal Leg Press 151,000 lifts Chest Press 40,000 lifts Leg Extension 92,000 lifts Machine Shoulder Press 17,000 lifts Pec Deck Fly 12,000 lifts Vertical Leg Press 11,000 lifts Calf Raise 53,000 lifts Hack Squat 9,000 lifts Seated Leg Curl 37,000 lifts Seated Calf Raise 7,000 lifts Lying Leg Curl 28,000 lifts Hip Adduction 4,000 lifts Hip Abduction 6,000 lifts

Cable

Lat Pulldown 216,000 lifts Tricep Pushdown 63,000 lifts Seated Cable Row 28,000 lifts Tricep Rope Pushdown 46,000 lifts Cable Fly 8,000 lifts Face Pull 9,000 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 Bench Press Dumbbell Row Dumbbell Hammer Curl Dumbbell Lateral Raise Goblet Squat Dumbbell Fly Dumbbell Tricep Extension Dumbbell Shrug Dumbbell Bulgarian Split Squat Arnold Press Dumbbell Concentration Curl Dumbbell Lunge Incline Dumbbell Curl Dumbbell Front Raise Dumbbell Pullover Dumbbell Reverse Fly Lying Dumbbell Tricep Extension Incline Dumbbell Fly Decline Dumbbell Bench Press

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