Incline dumbbell bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Our incline dumbbell bench press standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.
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.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
120 | 25 x0.21 | 40 x0.33 | 59 x0.49 | 81 x0.68 | 106 x0.89 |
130 | 29 x0.22 | 45 x0.34 | 65 x0.5 | 88 x0.68 | 114 x0.88 |
140 | 33 x0.24 | 49 x0.35 | 70 x0.5 | 95 x0.68 | 122 x0.87 |
150 | 37 x0.25 | 54 x0.36 | 76 x0.51 | 102 x0.68 | 129 x0.86 |
160 | 41 x0.25 | 59 x0.37 | 82 x0.51 | 108 x0.68 | 137 x0.85 |
170 | 45 x0.26 | 63 x0.37 | 87 x0.51 | 114 x0.67 | 144 x0.84 |
180 | 48 x0.27 | 68 x0.38 | 92 x0.51 | 120 x0.67 | 150 x0.83 |
190 | 52 x0.27 | 72 x0.38 | 97 x0.51 | 126 x0.66 | 157 x0.82 |
200 | 56 x0.28 | 77 x0.38 | 102 x0.51 | 131 x0.66 | 163 x0.81 |
210 | 59 x0.28 | 81 x0.38 | 107 x0.51 | 137 x0.65 | 169 x0.8 |
220 | 63 x0.28 | 85 x0.39 | 112 x0.51 | 142 x0.65 | 175 x0.79 |
230 | 66 x0.29 | 89 x0.39 | 116 x0.51 | 147 x0.64 | 180 x0.78 |
240 | 69 x0.29 | 93 x0.39 | 121 x0.5 | 152 x0.63 | 186 x0.78 |
250 | 73 x0.29 | 96 x0.39 | 125 x0.5 | 157 x0.63 | 191 x0.77 |
260 | 76 x0.29 | 100 x0.39 | 129 x0.5 | 162 x0.62 | 197 x0.76 |
270 | 79 x0.29 | 104 x0.38 | 133 x0.49 | 167 x0.62 | 202 x0.75 |
280 | 82 x0.29 | 107 x0.38 | 137 x0.49 | 171 x0.61 | 207 x0.74 |
290 | 85 x0.29 | 111 x0.38 | 141 x0.49 | 176 x0.61 | 212 x0.73 |
300 | 88 x0.29 | 114 x0.38 | 145 x0.48 | 180 x0.6 | 216 x0.72 |
310 | 91 x0.29 | 118 x0.38 | 149 x0.48 | 184 x0.59 | 221 x0.71 |
All | 42 | 62 | 89 | 120 | 154 |
These male standards were last updated 6 days ago and are based on 7,000 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.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
100 | 11 x0.11 | 21 x0.21 | 35 x0.35 | 53 x0.53 | 73 x0.73 |
110 | 12 x0.11 | 23 x0.21 | 38 x0.34 | 56 x0.51 | 77 x0.7 |
120 | 14 x0.11 | 25 x0.21 | 40 x0.33 | 59 x0.49 | 80 x0.67 |
130 | 15 x0.11 | 26 x0.2 | 42 x0.32 | 61 x0.47 | 83 x0.64 |
140 | 16 x0.12 | 28 x0.2 | 44 x0.32 | 64 x0.46 | 86 x0.61 |
150 | 17 x0.12 | 30 x0.2 | 46 x0.31 | 66 x0.44 | 89 x0.59 |
160 | 19 x0.12 | 31 x0.2 | 48 x0.3 | 68 x0.43 | 91 x0.57 |
170 | 20 x0.12 | 33 x0.19 | 50 x0.29 | 71 x0.42 | 94 x0.55 |
180 | 21 x0.12 | 34 x0.19 | 52 x0.29 | 73 x0.4 | 96 x0.53 |
190 | 22 x0.11 | 35 x0.19 | 53 x0.28 | 75 x0.39 | 98 x0.52 |
200 | 23 x0.11 | 37 x0.18 | 55 x0.27 | 76 x0.38 | 101 x0.5 |
210 | 24 x0.11 | 38 x0.18 | 56 x0.27 | 78 x0.37 | 103 x0.49 |
220 | 25 x0.11 | 39 x0.18 | 58 x0.26 | 80 x0.36 | 105 x0.48 |
230 | 26 x0.11 | 40 x0.18 | 59 x0.26 | 82 x0.36 | 107 x0.46 |
240 | 27 x0.11 | 42 x0.17 | 61 x0.25 | 83 x0.35 | 108 x0.45 |
250 | 28 x0.11 | 43 x0.17 | 62 x0.25 | 85 x0.34 | 110 x0.44 |
260 | 29 x0.11 | 44 x0.17 | 63 x0.24 | 87 x0.33 | 112 x0.43 |
All | 16 | 28 | 45 | 65 | 89 |
These female standards were last updated 6 days ago and are based on 508 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.
The Strength Level Calculator can show your exact level of strength at any bodyweight.
Compare incline dumbbell press versus one of the following exercises:
Dumbbell Curl Dumbbell Bench Press Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Row Dumbbell Front Raise Dumbbell Shrug Dumbbell Lunge Dumbbell Concentration Curl Incline Dumbbell Fly Lying Dumbbell Tricep Extension Dumbbell Tricep Extension Dumbbell Fly