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Dumbbell Bench Press Standards (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 454,000 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 (kg)

BW Beg. Nov. Int. Adv. Elite
50 9 x0.17 16 x0.32 26 x0.52 38 x0.77 52 x1.05
55 10 x0.19 18 x0.33 29 x0.53 42 x0.76 57 x1.03
60 12 x0.2 21 x0.34 32 x0.53 45 x0.76 61 x1.01
65 14 x0.21 23 x0.35 35 x0.53 49 x0.75 64 x0.99
70 16 x0.22 25 x0.36 37 x0.53 52 x0.74 68 x0.97
75 17 x0.23 27 x0.36 40 x0.53 55 x0.73 71 x0.95
80 19 x0.24 29 x0.37 42 x0.53 58 x0.72 75 x0.94
85 21 x0.24 31 x0.37 45 x0.53 61 x0.71 78 x0.92
90 22 x0.25 33 x0.37 47 x0.52 63 x0.7 81 x0.9
95 24 x0.25 35 x0.37 49 x0.52 66 x0.69 84 x0.88
100 25 x0.25 37 x0.37 52 x0.52 68 x0.68 87 x0.87
105 27 x0.26 39 x0.37 54 x0.51 71 x0.68 90 x0.85
110 28 x0.26 41 x0.37 56 x0.51 73 x0.67 92 x0.84
115 30 x0.26 42 x0.37 58 x0.5 76 x0.66 95 x0.83
120 31 x0.26 44 x0.37 60 x0.5 78 x0.65 97 x0.81
125 33 x0.26 46 x0.36 62 x0.49 80 x0.64 100 x0.8
130 34 x0.26 47 x0.36 63 x0.49 82 x0.63 102 x0.79
135 35 x0.26 49 x0.36 65 x0.48 84 x0.62 105 x0.77
140 37 x0.26 50 x0.36 67 x0.48 86 x0.62 107 x0.76
All 17 27 41 58 77

These male standards were last updated yesterday and are based on 144,000 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 (kg)

BW Beg. Nov. Int. Adv. Elite
40 3 x0.07 7 x0.18 14 x0.34 22 x0.55 32 x0.81
45 4 x0.08 8 x0.18 15 x0.34 24 x0.54 35 x0.77
50 4 x0.09 9 x0.19 17 x0.33 26 x0.52 37 x0.74
55 5 x0.09 10 x0.19 18 x0.33 28 x0.5 39 x0.71
60 6 x0.1 11 x0.19 19 x0.32 29 x0.49 41 x0.68
65 7 x0.1 12 x0.19 21 x0.32 31 x0.48 43 x0.66
70 7 x0.1 13 x0.19 22 x0.31 32 x0.46 44 x0.64
75 8 x0.11 14 x0.19 23 x0.31 34 x0.45 46 x0.61
80 9 x0.11 15 x0.19 24 x0.3 35 x0.44 48 x0.6
85 9 x0.11 16 x0.19 25 x0.3 36 x0.43 49 x0.58
90 10 x0.11 17 x0.19 26 x0.29 38 x0.42 51 x0.56
95 10 x0.11 18 x0.19 27 x0.29 39 x0.41 52 x0.55
100 11 x0.11 18 x0.18 28 x0.28 40 x0.4 53 x0.53
105 12 x0.11 19 x0.18 29 x0.28 41 x0.39 55 x0.52
110 12 x0.11 20 x0.18 30 x0.27 42 x0.38 56 x0.51
115 13 x0.11 21 x0.18 31 x0.27 43 x0.38 57 x0.49
120 13 x0.11 21 x0.18 32 x0.26 44 x0.37 58 x0.48
All 6 12 21 31 44

These female standards were last updated yesterday and are based on 14,000 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 8,246,000 lifts Squat 4,845,000 lifts Deadlift 4,945,000 lifts Shoulder Press 1,285,000 lifts Incline Bench Press 214,000 lifts Barbell Curl 636,000 lifts Military Press 33,000 lifts Front Squat 428,000 lifts Bent Over Row 401,000 lifts Sumo Deadlift 20,000 lifts Hex Bar Deadlift 141,000 lifts Romanian Deadlift 93,000 lifts Hip Thrust 76,000 lifts Close Grip Bench Press 8,000 lifts Barbell Shrug 54,000 lifts Pendlay Row 26,000 lifts Preacher Curl 7,000 lifts Decline Bench Press 44,000 lifts Rack Pull 6,000 lifts Box Squat 4,000 lifts Lying Tricep Extension 24,000 lifts T-Bar Row 33,000 lifts Wrist Curl 1,000 lifts Barbell Lunge 1,000 lifts Stiff Legged Deadlift 2,000 lifts Upright Row 33,000 lifts Floor Press 1,000 lifts Tricep Extension 31,000 lifts Good Morning 18,000 lifts Bulgarian Split Squat 2,000 lifts Split Squat 913 lifts Reverse Wrist Curl 739 lifts Zercher Squat 1,000 lifts Landmine Squat 669 lifts

Bodyweight

Pull Ups 688,000 lifts Push Ups 315,000 lifts Dips 278,000 lifts Chin Ups 134,000 lifts Bodyweight Squat 5,000 lifts Muscle Ups 33,000 lifts Sit Ups 35,000 lifts One Arm Push Ups 2,000 lifts Burpees 2,000 lifts Single Leg Squat 5,000 lifts Crunches 20,000 lifts Handstand Push Ups 1,000 lifts Lunge 1,000 lifts

Olympic

Power Clean 342,000 lifts Snatch 126,000 lifts Clean 97,000 lifts Clean and Jerk 122,000 lifts Push Press 83,000 lifts Overhead Squat 4,000 lifts Clean and Press 97,000 lifts Power Snatch 1,000 lifts Push Jerk 9,000 lifts Thruster 12,000 lifts

Dumbbell

Dumbbell Bench Press 454,000 lifts Dumbbell Curl 415,000 lifts Dumbbell Shoulder Press 236,000 lifts Incline Dumbbell Bench Press 100,000 lifts Dumbbell Row 104,000 lifts Dumbbell Lateral Raise 70,000 lifts Dumbbell Hammer Curl 10,000 lifts Dumbbell Fly 30,000 lifts Dumbbell Shrug 35,000 lifts Goblet Squat 3,000 lifts Dumbbell Tricep Extension 22,000 lifts Dumbbell Lunge 25,000 lifts Dumbbell Front Raise 27,000 lifts Arnold Press 2,000 lifts Dumbbell Bulgarian Split Squat 3,000 lifts Dumbbell Concentration Curl 20,000 lifts Dumbbell Pullover 1,000 lifts Lying Dumbbell Tricep Extension 10,000 lifts Dumbbell Reverse Fly 951 lifts Decline Dumbbell Bench Press 1,000 lifts Incline Dumbbell Curl 1,000 lifts Incline Dumbbell Fly 12,000 lifts

Machine

Sled Leg Press 192,000 lifts Horizontal Leg Press 115,000 lifts Chest Press 9,000 lifts Leg Extension 71,000 lifts Machine Shoulder Press 4,000 lifts Calf Raise 41,000 lifts Seated Leg Curl 28,000 lifts Pec Deck Fly 3,000 lifts Lying Leg Curl 21,000 lifts Vertical Leg Press 3,000 lifts Hip Abduction 2,000 lifts Hack Squat 3,000 lifts Seated Calf Raise 1,000 lifts Hip Adduction 1,000 lifts

Cable

Lat Pulldown 171,000 lifts Seated Cable Row 9,000 lifts Tricep Pushdown 45,000 lifts Tricep Rope Pushdown 35,000 lifts Cable Fly 2,000 lifts Face Pull 3,000 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 Lateral Raise Dumbbell Hammer Curl Dumbbell Fly Dumbbell Shrug Goblet Squat Dumbbell Tricep Extension Dumbbell Lunge Dumbbell Front Raise Arnold Press Dumbbell Bulgarian Split Squat Dumbbell Concentration Curl Dumbbell Pullover Lying Dumbbell Tricep Extension Dumbbell Reverse Fly Decline Dumbbell Bench Press Incline Dumbbell Curl Incline Dumbbell Fly