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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 522,000 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 19 x0.17 35 x0.32 57 x0.52 85 x0.77 116 x1.05
120 22 x0.19 40 x0.33 63 x0.52 92 x0.77 124 x1.04
130 26 x0.2 44 x0.34 69 x0.53 99 x0.76 133 x1.02
140 29 x0.21 49 x0.35 74 x0.53 105 x0.75 140 x1
150 33 x0.22 53 x0.35 80 x0.53 112 x0.75 148 x0.98
160 36 x0.22 57 x0.36 85 x0.53 118 x0.74 155 x0.97
170 39 x0.23 61 x0.36 90 x0.53 124 x0.73 161 x0.95
180 43 x0.24 65 x0.36 95 x0.53 130 x0.72 168 x0.93
190 46 x0.24 69 x0.37 100 x0.52 135 x0.71 174 x0.92
200 49 x0.24 73 x0.37 104 x0.52 141 x0.7 180 x0.9
210 52 x0.25 77 x0.37 109 x0.52 146 x0.69 186 x0.89
220 55 x0.25 81 x0.37 113 x0.51 151 x0.69 192 x0.87
230 58 x0.25 84 x0.37 117 x0.51 156 x0.68 197 x0.86
240 61 x0.25 88 x0.37 121 x0.51 160 x0.67 203 x0.84
250 64 x0.25 91 x0.37 125 x0.5 165 x0.66 208 x0.83
260 67 x0.26 95 x0.36 129 x0.5 170 x0.65 213 x0.82
270 69 x0.26 98 x0.36 133 x0.49 174 x0.64 218 x0.81
280 72 x0.26 101 x0.36 137 x0.49 178 x0.64 223 x0.8
290 75 x0.26 104 x0.36 141 x0.49 183 x0.63 227 x0.78
300 77 x0.26 107 x0.36 144 x0.48 187 x0.62 232 x0.77
310 80 x0.26 110 x0.36 148 x0.48 191 x0.61 237 x0.76
All 37 60 91 128 170

These male standards were last updated yesterday and are based on 165,000 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 7 x0.07 16 x0.18 31 x0.34 50 x0.55 73 x0.81
100 8 x0.08 18 x0.18 34 x0.34 54 x0.54 77 x0.77
110 10 x0.09 21 x0.19 37 x0.33 58 x0.52 82 x0.74
120 11 x0.09 23 x0.19 40 x0.33 61 x0.51 86 x0.71
130 12 x0.1 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 93 x0.67
150 15 x0.1 29 x0.19 47 x0.31 70 x0.47 97 x0.64
160 16 x0.1 30 x0.19 49 x0.31 73 x0.46 100 x0.62
170 18 x0.1 32 x0.19 52 x0.3 76 x0.45 103 x0.61
180 19 x0.11 34 x0.19 54 x0.3 78 x0.44 106 x0.59
190 20 x0.11 35 x0.19 56 x0.29 81 x0.43 109 x0.57
200 21 x0.11 37 x0.19 58 x0.29 83 x0.42 112 x0.56
210 23 x0.11 39 x0.18 60 x0.28 86 x0.41 114 x0.54
220 24 x0.11 40 x0.18 62 x0.28 88 x0.4 117 x0.53
230 25 x0.11 42 x0.18 63 x0.28 90 x0.39 120 x0.52
240 26 x0.11 43 x0.18 65 x0.27 92 x0.38 122 x0.51
250 27 x0.11 44 x0.18 67 x0.27 94 x0.38 124 x0.5
260 28 x0.11 46 x0.18 69 x0.26 96 x0.37 127 x0.49
All 13 27 46 69 97

These female standards were last updated yesterday and are based on 16,000 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 8,896,000 lifts Deadlift 5,327,000 lifts Squat 5,237,000 lifts Shoulder Press 1,361,000 lifts Barbell Curl 673,000 lifts Military Press 72,000 lifts Front Squat 455,000 lifts Bent Over Row 425,000 lifts Incline Bench Press 243,000 lifts Hex Bar Deadlift 161,000 lifts Hip Thrust 88,000 lifts Sumo Deadlift 34,000 lifts Romanian Deadlift 103,000 lifts Decline Bench Press 49,000 lifts Close Grip Bench Press 14,000 lifts Preacher Curl 12,000 lifts Barbell Shrug 59,000 lifts Rack Pull 12,000 lifts Pendlay Row 30,000 lifts T-Bar Row 37,000 lifts Wrist Curl 4,000 lifts Box Squat 7,000 lifts Stiff Legged Deadlift 5,000 lifts Zercher Squat 3,000 lifts Tricep Extension 34,000 lifts Lying Tricep Extension 26,000 lifts Upright Row 36,000 lifts Barbell Lunge 3,000 lifts Good Morning 19,000 lifts Floor Press 4,000 lifts Bulgarian Split Squat 4,000 lifts Reverse Wrist Curl 1,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 742,000 lifts Push Ups 345,000 lifts Chin Ups 151,000 lifts Dips 300,000 lifts Bodyweight Squat 11,000 lifts Sit Ups 39,000 lifts Muscle Ups 37,000 lifts One Arm Push Ups 5,000 lifts Handstand Push Ups 4,000 lifts Single Leg Squat 8,000 lifts Lunge 2,000 lifts Burpees 4,000 lifts Crunches 22,000 lifts

Olympic

Power Clean 358,000 lifts Snatch 132,000 lifts Clean and Jerk 128,000 lifts Clean 102,000 lifts Push Press 88,000 lifts Clean and Press 99,000 lifts Overhead Squat 7,000 lifts Thruster 13,000 lifts Power Snatch 3,000 lifts Push Jerk 11,000 lifts

Dumbbell

Dumbbell Bench Press 522,000 lifts Dumbbell Curl 459,000 lifts Dumbbell Shoulder Press 266,000 lifts Incline Dumbbell Bench Press 119,000 lifts Dumbbell Row 116,000 lifts Dumbbell Lateral Raise 78,000 lifts Dumbbell Hammer Curl 17,000 lifts Dumbbell Concentration Curl 22,000 lifts Dumbbell Tricep Extension 26,000 lifts Goblet Squat 8,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Dumbbell Lunge 28,000 lifts Dumbbell Shrug 39,000 lifts Incline Dumbbell Curl 3,000 lifts Dumbbell Fly 35,000 lifts Dumbbell Front Raise 29,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Reverse Fly 2,000 lifts Arnold Press 5,000 lifts Dumbbell Pullover 2,000 lifts Decline Dumbbell Bench Press 2,000 lifts Incline Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 217,000 lifts Horizontal Leg Press 128,000 lifts Leg Extension 79,000 lifts Chest Press 20,000 lifts Machine Shoulder Press 9,000 lifts Calf Raise 45,000 lifts Lying Leg Curl 24,000 lifts Vertical Leg Press 6,000 lifts Pec Deck Fly 6,000 lifts Seated Calf Raise 3,000 lifts Seated Leg Curl 31,000 lifts Hack Squat 5,000 lifts Hip Adduction 2,000 lifts Hip Abduction 4,000 lifts

Cable

Lat Pulldown 188,000 lifts Tricep Pushdown 52,000 lifts Seated Cable Row 16,000 lifts Tricep Rope Pushdown 39,000 lifts Cable Fly 4,000 lifts Face Pull 5,000 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 Concentration Curl Dumbbell Tricep Extension Goblet Squat Dumbbell Bulgarian Split Squat Dumbbell Lunge Dumbbell Shrug Incline Dumbbell Curl Dumbbell Fly Dumbbell Front Raise Lying Dumbbell Tricep Extension Dumbbell Reverse Fly Arnold Press Dumbbell Pullover Decline Dumbbell Bench Press Incline Dumbbell Fly

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