Dumbbell Bench Press Standards

Measured in kg

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 985,000 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.

Male Dumbbell Bench Press Standards (kg)

BW Beg. Nov. Int. Adv. Elite
50 7 x0.15 14 x0.29 24 x0.48 37 x0.73 51 x1.02
55 9 x0.16 17 x0.3 27 x0.49 40 x0.73 55 x1
60 11 x0.18 19 x0.31 30 x0.5 44 x0.73 59 x0.98
65 12 x0.19 21 x0.32 33 x0.5 47 x0.72 63 x0.97
70 14 x0.2 23 x0.33 35 x0.5 50 x0.71 66 x0.95
75 16 x0.21 25 x0.34 38 x0.5 53 x0.71 70 x0.93
80 17 x0.21 27 x0.34 40 x0.5 56 x0.7 73 x0.92
85 19 x0.22 29 x0.34 43 x0.5 59 x0.69 77 x0.9
90 20 x0.22 31 x0.35 45 x0.5 61 x0.68 80 x0.88
95 22 x0.23 33 x0.35 47 x0.5 64 x0.67 83 x0.87
100 23 x0.23 35 x0.35 49 x0.49 67 x0.67 85 x0.85
105 25 x0.24 37 x0.35 52 x0.49 69 x0.66 88 x0.84
110 26 x0.24 38 x0.35 54 x0.49 71 x0.65 91 x0.83
115 28 x0.24 40 x0.35 56 x0.48 74 x0.64 94 x0.81
120 29 x0.24 42 x0.35 58 x0.48 76 x0.63 96 x0.8
125 30 x0.24 43 x0.35 59 x0.48 78 x0.63 99 x0.79
130 32 x0.24 45 x0.35 61 x0.47 80 x0.62 101 x0.78
135 33 x0.24 46 x0.34 63 x0.47 82 x0.61 103 x0.76
140 34 x0.24 48 x0.34 65 x0.46 84 x0.6 106 x0.75
All 15 25 39 56 75

These male standards were last updated a month ago and are based on 219,000 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.

kg
kg

Female Dumbbell Bench Press Standards (kg)

BW Beg. Nov. Int. Adv. Elite
40 2 x0.05 6 x0.16 13 x0.33 22 x0.55 33 x0.83
45 3 x0.06 7 x0.17 15 x0.33 24 x0.54 36 x0.79
50 4 x0.07 9 x0.17 16 x0.32 26 x0.53 38 x0.76
55 4 x0.08 10 x0.18 18 x0.32 28 x0.51 40 x0.73
60 5 x0.08 11 x0.18 19 x0.32 30 x0.5 42 x0.71
65 6 x0.09 12 x0.18 20 x0.31 32 x0.49 44 x0.68
70 6 x0.09 13 x0.18 22 x0.31 33 x0.47 46 x0.66
75 7 x0.09 14 x0.18 23 x0.31 35 x0.46 48 x0.64
80 8 x0.1 15 x0.18 24 x0.3 36 x0.45 50 x0.62
85 8 x0.1 15 x0.18 25 x0.3 37 x0.44 51 x0.6
90 9 x0.1 16 x0.18 26 x0.29 39 x0.43 53 x0.59
95 10 x0.1 17 x0.18 27 x0.29 40 x0.42 54 x0.57
100 10 x0.1 18 x0.18 28 x0.28 41 x0.41 56 x0.56
105 11 x0.1 19 x0.18 29 x0.28 42 x0.4 57 x0.54
110 11 x0.1 19 x0.18 30 x0.28 44 x0.4 58 x0.53
115 12 x0.1 20 x0.18 31 x0.27 45 x0.39 60 x0.52
120 12 x0.1 21 x0.17 32 x0.27 46 x0.38 61 x0.51
All 5 11 20 32 46

These female standards were last updated a month ago and are based on 22,000 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.

kg
kg

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.

More Exercises

Barbell

Bench Press 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Leg Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts Barbell Calf Raise Pin Squat Strict Curl Spider Curl Pause Deadlift JM Press Wide Grip Bench Press Snatch Deadlift Shoulder Pin Press Bench Pin Press Behind The Neck Press Barbell Pullover Barbell Front Raise Wall Ball Neck Extension Neck Curl Barbell Reverse Lunge Barbell Glute Bridge Bodyweight Calf Raise Ab Wheel Rollout Single Leg Romanian Deadlift Paused Bench Press Single Leg Deadlift Z Press Belt Squat Reverse Curl Pause Squat Sumo Squat Barbell Hack Squat Bench Pull Yates Row Landmine Press Jefferson Deadlift Snatch Grip Deadlift Safety Bar Squat Deficit Deadlift Log Press

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts Pistol Squat Nordic Hamstring Curl Hanging Knee Raise Australian Pull Ups Ring Muscle Ups Reverse Lunge Reverse Crunches Bench Dips Ring Dips

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts Muscle Snatch Hang Power Clean Snatch Pull Clean High Pull Clean Pull Dumbbell Snatch Split Jerk

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts Incline Hammer Curl Tate Press Dumbbell Wrist Curl Dumbbell Side Bend Dumbbell Calf Raise Close Grip Dumbbell Bench Press Dumbbell Upright Row Zottman Curl Dumbbell Preacher Curl Dumbbell Z Press Renegade Row Dumbbell Bench Pull Dumbbell Deadlift Dumbbell Squat

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Machine Calf Raise 98,000 lifts Machine Chest Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts Machine Lateral Raise Sled Press Calf Raise Close Grip Lat Pulldown Viking Press Smith Machine Bench Press Single Leg Press Machine Reverse Fly Standing Leg Curl Machine Tricep Press Machine Back Extension Smith Machine Squat Machine Seated Crunch Machine Bicep Curl Machine Row Seated Dip Machine

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Bicep Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Bicep Curl 23,000 lifts Reverse Grip Tricep Pushdown Reverse Grip Lat Pulldown Cable Reverse Fly Cable Kickback Cable Crunches Cable Overhead Tricep Extension Cable Crossover Straight Arm Pulldown Cable Woodchoppers + More Exercises

Can't find the exercise you want?

Suggest an exercise