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 3,276,733 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
Strength LevelBodyweight Ratio
Beginner0.20x
Novice0.35x
Intermediate0.50x
Advanced0.75x
Elite1.00x

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

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
AgeBeg.Nov.Int.Adv.Elite
15305077110146
20345788125167
25355990129171
30355990129171
35355990129171
40355990129171
45335686122163
50315280115153
55294874106141
6026446897129
6524406187116
7021365578104
751932497093
801729446384
851526395675
901423365168

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%

Calculate Your Strength Level

lb
lb
years old

Female Dumbbell Bench Press Standards (lb)

Entire Community

Strength LevelWeight
Beginner12 lb
Novice26 lb
Intermediate46 lb
Advanced71 lb
Elite101 lb
Strength LevelBodyweight Ratio
Beginner0.10x
Novice0.20x
Intermediate0.30x
Advanced0.50x
Elite0.70x

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

BWBeg.Nov.Int.Adv.Elite
90615305074
100717335479
110820365884
1201022396289
1301124426693
1401326456997
15014284872101
16016305075104
17017325278108
18018345581111
19020355784114
20021375986117
21022396189120
22023406391123
23025426594126
24026446796128
25027456998131
260284771101134
AgeBeg.Nov.Int.Adv.Elite
151022396186
201225457098
2512264671101
3012264671101
3512264671101
4012264671101
451225446896
501123416490
551021385983
60920355476
65818314969
70716284462
75714253955
80613223549
85511203144
90510182840

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 12%
3x8 9%
4x10 9%
4x12 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 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.

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.