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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 974,000 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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Male Dumbbell Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 16 x0.15 31 x0.29 53 x0.48 80 x0.73 112 x1.02
120 19 x0.16 36 x0.3 59 x0.49 88 x0.73 120 x1
130 23 x0.17 41 x0.31 65 x0.5 95 x0.73 128 x0.99
140 26 x0.19 45 x0.32 70 x0.5 101 x0.72 136 x0.97
150 29 x0.19 49 x0.33 76 x0.5 108 x0.72 144 x0.96
160 33 x0.2 53 x0.33 81 x0.5 114 x0.71 151 x0.94
170 36 x0.21 57 x0.34 86 x0.5 120 x0.7 157 x0.93
180 39 x0.22 61 x0.34 91 x0.5 125 x0.7 164 x0.91
190 42 x0.22 65 x0.34 95 x0.5 131 x0.69 170 x0.9
200 45 x0.23 69 x0.35 100 x0.5 136 x0.68 176 x0.88
210 48 x0.23 73 x0.35 104 x0.5 142 x0.67 182 x0.87
220 51 x0.23 77 x0.35 109 x0.49 147 x0.67 188 x0.86
230 54 x0.23 80 x0.35 113 x0.49 152 x0.66 194 x0.84
240 57 x0.24 84 x0.35 117 x0.49 156 x0.65 199 x0.83
250 60 x0.24 87 x0.35 121 x0.48 161 x0.64 204 x0.82
260 62 x0.24 90 x0.35 125 x0.48 166 x0.64 210 x0.81
270 65 x0.24 94 x0.35 129 x0.48 170 x0.63 214 x0.79
280 68 x0.24 97 x0.35 133 x0.47 174 x0.62 219 x0.78
290 71 x0.24 100 x0.34 136 x0.47 179 x0.62 224 x0.77
300 73 x0.24 103 x0.34 140 x0.47 183 x0.61 229 x0.76
310 76 x0.24 106 x0.34 144 x0.46 187 x0.6 233 x0.75
All 33 56 87 124 166

These male standards were last updated yesterday and are based on 217,000 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 5 x0.06 14 x0.16 29 x0.33 50 x0.55 74 x0.82
100 6 x0.06 17 x0.17 33 x0.33 54 x0.54 79 x0.79
110 8 x0.07 19 x0.17 36 x0.33 58 x0.53 84 x0.76
120 9 x0.08 21 x0.18 39 x0.32 62 x0.51 88 x0.74
130 11 x0.08 23 x0.18 41 x0.32 65 x0.5 93 x0.71
140 12 x0.09 25 x0.18 44 x0.32 68 x0.49 97 x0.69
150 13 x0.09 27 x0.18 47 x0.31 72 x0.48 100 x0.67
160 15 x0.09 29 x0.18 49 x0.31 75 x0.47 104 x0.65
170 16 x0.09 31 x0.18 52 x0.3 78 x0.46 107 x0.63
180 17 x0.1 33 x0.18 54 x0.3 80 x0.45 111 x0.61
190 19 x0.1 34 x0.18 56 x0.29 83 x0.44 114 x0.6
200 20 x0.1 36 x0.18 58 x0.29 86 x0.43 117 x0.58
210 21 x0.1 38 x0.18 60 x0.29 88 x0.42 120 x0.57
220 22 x0.1 39 x0.18 62 x0.28 91 x0.41 123 x0.56
230 23 x0.1 41 x0.18 64 x0.28 93 x0.4 125 x0.54
240 24 x0.1 42 x0.18 66 x0.28 95 x0.4 128 x0.53
250 26 x0.1 44 x0.18 68 x0.27 97 x0.39 131 x0.52
260 27 x0.1 45 x0.17 70 x0.27 100 x0.38 133 x0.51
All 12 25 45 71 101

These female standards were last updated yesterday 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.

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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.

More Exercises

Barbell

Bench Press 13,201,000 lifts Squat 7,572,000 lifts Deadlift 7,651,000 lifts Shoulder Press 1,897,000 lifts Barbell Curl 907,000 lifts Military Press 314,000 lifts Bent Over Row 598,000 lifts Front Squat 639,000 lifts Incline Bench Press 435,000 lifts Hex Bar Deadlift 317,000 lifts Sumo Deadlift 162,000 lifts Romanian Deadlift 186,000 lifts EZ Bar Curl 58,000 lifts Hip Thrust 185,000 lifts Close Grip Bench Press 83,000 lifts Barbell Shrug 108,000 lifts Tricep Extension 73,000 lifts Seated Shoulder Press 43,000 lifts Box Squat 51,000 lifts T-Bar Row 74,000 lifts Floor Press 45,000 lifts Rack Pull 67,000 lifts Lying Tricep Extension 66,000 lifts Stiff Legged Deadlift 44,000 lifts Barbell Lunge 39,000 lifts Preacher Curl 69,000 lifts Pendlay Row 81,000 lifts Decline Bench Press 96,000 lifts Zercher Squat 40,000 lifts Upright Row 72,000 lifts Wrist Curl 37,000 lifts Bulgarian Split Squat 38,000 lifts Landmine Squat 29,000 lifts Split Squat 30,000 lifts Good Morning 53,000 lifts Reverse Wrist Curl 28,000 lifts Reverse Barbell Curl 24,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,082,000 lifts Push Ups 554,000 lifts Dips 429,000 lifts Chin Ups 252,000 lifts Sit Ups 63,000 lifts Bodyweight Squat 52,000 lifts Diamond Pushups 9,000 lifts Muscle Ups 59,000 lifts Single Leg Squat 24,000 lifts One Arm Push Ups 19,000 lifts Handstand Push Ups 15,000 lifts Toes To Bar 2,000 lifts Neutral Grip Pull Ups 5,000 lifts Burpees 14,000 lifts One Arm Pull Ups 6,000 lifts Hanging Leg Raise 4,000 lifts Crunches 35,000 lifts Inverted Row 3,000 lifts Russian Twist 3,000 lifts Lunge 11,000 lifts Lying Leg Raise 2,000 lifts Glute Bridge 3,000 lifts Back Extension 3,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 473,000 lifts Clean and Jerk 195,000 lifts Snatch 198,000 lifts Push Press 143,000 lifts Clean 157,000 lifts Push Jerk 42,000 lifts Hang Clean 37,000 lifts Overhead Squat 46,000 lifts Power Snatch 36,000 lifts Clean and Press 135,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Curl 767,000 lifts Dumbbell Bench Press 974,000 lifts Dumbbell Shoulder Press 479,000 lifts Incline Dumbbell Bench Press 261,000 lifts Dumbbell Row 210,000 lifts Goblet Squat 67,000 lifts Dumbbell Lateral Raise 212,000 lifts Dumbbell Fly 84,000 lifts Dumbbell Tricep Extension 72,000 lifts Dumbbell Hammer Curl 88,000 lifts Dumbbell Shrug 84,000 lifts Dumbbell Floor Press 33,000 lifts Dumbbell Bulgarian Split Squat 51,000 lifts Dumbbell Romanian Deadlift 34,000 lifts Lying Dumbbell Tricep Extension 42,000 lifts Dumbbell Concentration Curl 58,000 lifts Arnold Press 47,000 lifts Dumbbell Lunge 75,000 lifts Dumbbell Reverse Fly 30,000 lifts Dumbbell Pullover 34,000 lifts Dumbbell Tricep Kickback 28,000 lifts Dumbbell Front Raise 63,000 lifts Incline Dumbbell Curl 38,000 lifts Chest Supported Dumbbell Row 25,000 lifts Decline Dumbbell Bench Press 30,000 lifts Incline Dumbbell Fly 43,000 lifts

Machine

Sled Leg Press 435,000 lifts Horizontal Leg Press 235,000 lifts Chest Press 115,000 lifts Leg Extension 155,000 lifts Lying Leg Curl 66,000 lifts Pec Deck Fly 54,000 lifts Calf Raise 97,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 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

Cable

Lat Pulldown 314,000 lifts Tricep Pushdown 113,000 lifts Seated Cable Row 84,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Crunch 26,000 lifts One Arm Cable Curl 23,000 lifts Cable Curl 28,000 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 25,000 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 Goblet Squat Dumbbell Lateral Raise Dumbbell Fly Dumbbell Tricep Extension Dumbbell Hammer Curl Dumbbell Shrug Dumbbell Floor Press Dumbbell Bulgarian Split Squat Dumbbell Romanian Deadlift Lying Dumbbell Tricep Extension Dumbbell Concentration Curl Arnold Press Dumbbell Lunge Dumbbell Reverse Fly Dumbbell Pullover Dumbbell Tricep Kickback Dumbbell Front Raise Incline Dumbbell Curl Chest Supported Dumbbell Row Decline Dumbbell Bench Press Incline Dumbbell Fly

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