Incline Dumbbell Bench Press Standards (lb)

Incline dumbbell bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our incline dumbbell press standards are based on 88,000 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 Incline Dumbbell Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 21 x0.19 35 x0.32 52 x0.48 74 x0.67 97 x0.89
120 25 x0.21 40 x0.33 58 x0.49 81 x0.67 106 x0.88
130 29 x0.22 45 x0.34 64 x0.49 88 x0.67 113 x0.87
140 33 x0.23 49 x0.35 70 x0.5 94 x0.67 121 x0.86
150 37 x0.24 54 x0.36 75 x0.5 100 x0.67 128 x0.85
160 40 x0.25 58 x0.36 81 x0.5 107 x0.67 135 x0.84
170 44 x0.26 63 x0.37 86 x0.5 112 x0.66 141 x0.83
180 48 x0.26 67 x0.37 91 x0.5 118 x0.66 148 x0.82
190 51 x0.27 71 x0.37 96 x0.5 124 x0.65 154 x0.81
200 55 x0.27 75 x0.38 100 x0.5 129 x0.64 160 x0.8
210 58 x0.28 79 x0.38 105 x0.5 134 x0.64 165 x0.79
220 61 x0.28 83 x0.38 109 x0.5 139 x0.63 171 x0.78
230 64 x0.28 87 x0.38 114 x0.49 144 x0.63 176 x0.77
240 68 x0.28 90 x0.38 118 x0.49 149 x0.62 182 x0.76
250 71 x0.28 94 x0.38 122 x0.49 153 x0.61 187 x0.75
260 74 x0.28 98 x0.38 126 x0.48 158 x0.61 192 x0.74
270 77 x0.29 101 x0.37 130 x0.48 162 x0.6 197 x0.73
280 80 x0.29 105 x0.37 134 x0.48 167 x0.6 201 x0.72
290 83 x0.29 108 x0.37 138 x0.47 171 x0.59 206 x0.71
300 86 x0.29 111 x0.37 141 x0.47 175 x0.58 211 x0.7
310 89 x0.29 114 x0.37 145 x0.47 179 x0.58 215 x0.69
All 41 62 87 118 151

These male standards were last updated a week ago and are based on 31,000 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 Incline Dumbbell Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 7 x0.08 16 x0.18 29 x0.32 46 x0.51 65 x0.72
100 9 x0.09 19 x0.19 32 x0.32 50 x0.5 70 x0.7
110 11 x0.1 21 x0.19 35 x0.32 53 x0.49 74 x0.67
120 12 x0.1 23 x0.19 38 x0.32 57 x0.47 78 x0.65
130 14 x0.11 25 x0.19 41 x0.31 60 x0.46 82 x0.63
140 15 x0.11 27 x0.19 43 x0.31 63 x0.45 86 x0.61
150 17 x0.11 29 x0.19 46 x0.31 66 x0.44 89 x0.6
160 18 x0.11 31 x0.19 48 x0.3 69 x0.43 93 x0.58
170 20 x0.12 33 x0.19 50 x0.3 72 x0.42 96 x0.56
180 21 x0.12 35 x0.19 53 x0.29 74 x0.41 99 x0.55
190 22 x0.12 36 x0.19 55 x0.29 77 x0.41 102 x0.54
200 24 x0.12 38 x0.19 57 x0.28 79 x0.4 104 x0.52
210 25 x0.12 40 x0.19 59 x0.28 82 x0.39 107 x0.51
220 26 x0.12 41 x0.19 61 x0.28 84 x0.38 110 x0.5
230 27 x0.12 43 x0.19 63 x0.27 86 x0.37 112 x0.49
240 29 x0.12 44 x0.18 64 x0.27 88 x0.37 115 x0.48
250 30 x0.12 46 x0.18 66 x0.26 90 x0.36 117 x0.47
260 31 x0.12 47 x0.18 68 x0.26 92 x0.36 119 x0.46
All 15 27 45 66 90

These female standards were last updated a week ago and are based on 1,000 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.

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Dumbbell

Dumbbell Bench Press 413,000 lifts Dumbbell Curl 390,000 lifts Dumbbell Shoulder Press 219,000 lifts Incline Dumbbell Press 88,000 lifts Dumbbell Row 98,000 lifts Dumbbell Lateral Raise 65,000 lifts Dumbbell Hammer Curl 6,000 lifts Dumbbell Shrug 32,000 lifts Goblet Squat 1,000 lifts Dumbbell Tricep Extension 20,000 lifts Dumbbell Lunge 23,000 lifts Dumbbell Front Raise 25,000 lifts Arnold Press 875 lifts Dumbbell Fly 28,000 lifts Dumbbell Concentration Curl 18,000 lifts Dumbbell Bulgarian Split Squat 2,000 lifts Dumbbell Pullover 511 lifts Lying Dumbbell Tricep Extension 9,000 lifts Incline Dumbbell Fly 11,000 lifts Decline Dumbbell Bench Press 693 lifts Incline Dumbbell Curl 536 lifts Dumbbell Reverse Fly 297 lifts

Machine

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Cable

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Exercise Comparisons

Compare incline dumbbell press versus one of the following exercises:

Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Dumbbell Row Dumbbell Lateral Raise Dumbbell Hammer Curl Dumbbell Shrug Goblet Squat Dumbbell Tricep Extension Dumbbell Lunge Dumbbell Front Raise Arnold Press Dumbbell Fly Dumbbell Concentration Curl Dumbbell Bulgarian Split Squat Dumbbell Pullover Lying Dumbbell Tricep Extension Incline Dumbbell Fly Decline Dumbbell Bench Press Incline Dumbbell Curl Dumbbell Reverse Fly

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