Incline Dumbbell Bench Press Standards

Measured in kg

Incline Dumbbell Bench Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Incline Dumbbell Bench Press standards are based on 1,694,319 lifts by Strength Level users

How To

Male
Female

Male

Male Incline Dumbbell Bench Press Standards (kg)

Weight

Strength Level	Weight
Beginner	19 kg
Novice	28 kg
Intermediate	39 kg
Advanced	53 kg
Elite	68 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.35x
Intermediate	0.50x
Advanced	0.65x
Elite	0.85x

How much should I be able to Incline Dumbbell Bench Press? (kg)

What is the average Incline Dumbbell Bench Press? The average Incline Dumbbell Bench Press weight for a male lifter is 39 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Incline Dumbbell Bench Press? Male beginners should aim to lift 19 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	10	16	24	33	44
55	12	18	27	37	48
60	14	21	30	40	51
65	16	23	32	43	55
70	17	25	35	46	59
75	19	28	38	49	62
80	21	30	40	52	65
85	23	32	43	55	68
90	25	34	45	58	71
95	26	36	47	60	74
100	28	38	49	63	77
105	30	40	52	65	80
110	31	42	54	68	82
115	33	43	56	70	85
120	34	45	58	72	87
125	36	47	60	74	90
130	37	49	62	76	92
135	39	50	64	79	94
140	40	52	65	81	96

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	24	34	45	58
20	18	27	38	52	66
25	19	28	39	53	68
30	19	28	39	53	68
35	19	28	39	53	68
40	19	28	39	53	68
45	18	26	37	50	64
50	17	25	35	47	60
55	15	23	32	44	56
60	14	21	30	40	51
65	13	19	27	36	46
70	11	17	24	32	41
75	10	15	22	29	37
80	9	14	19	26	33
85	8	12	17	23	30
90	7	11	16	21	27

How many sets and reps of Incline Dumbbell Bench Press should I do?

These are the most popular Incline Dumbbell Bench Press workouts done by male lifters:

3x10 18%

3x8 15%

3x12 9%

4x10 8%

4x8 6%

3x6 4%

4x12 4%

2x10 3%

5x10 3%

2x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	3276
2	3	8	15%	2747
3	3	12	9%	1717
4	4	10	8%	1464
5	4	8	6%	1139
6	3	6	4%	704
7	4	12	4%	692
8	2	10	3%	643
9	5	10	3%	470
10	2	8	3%	467

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Female

Female Incline Dumbbell Bench Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	7 kg
Novice	12 kg
Intermediate	20 kg
Advanced	30 kg
Elite	40 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.45x
Elite	0.60x

How much should I be able to Incline Dumbbell Bench Press? (kg)

What is the average Incline Dumbbell Bench Press? The average Incline Dumbbell Bench Press weight for a female lifter is 20 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Incline Dumbbell Bench Press? Female beginners should aim to lift 7 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	7	13	20	29
45	4	8	14	22	31
50	5	10	16	24	33
55	6	11	17	26	35
60	7	12	19	27	37
65	7	13	20	29	39
70	8	14	21	30	41
75	9	15	22	32	42
80	9	16	24	33	44
85	10	16	25	34	45
90	11	17	26	36	47
95	12	18	27	37	48
100	12	19	28	38	49
105	13	20	29	39	51
110	13	21	30	40	52
115	14	21	30	41	53
120	15	22	31	42	54

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	11	17	25	34
20	7	12	20	29	39
25	7	12	20	30	40
30	7	12	20	30	40
35	7	12	20	30	40
40	7	12	20	30	40
45	7	12	19	28	38
50	6	11	18	26	36
55	6	10	17	24	33
60	5	9	15	22	30
65	5	8	14	20	27
70	4	8	12	18	25
75	4	7	11	16	22
80	3	6	10	14	20
85	3	5	9	13	18
90	3	5	8	12	16

How many sets and reps of Incline Dumbbell Bench Press should I do?

These are the most popular Incline Dumbbell Bench Press workouts done by female lifters:

3x10 20%

3x12 13%

3x8 12%

4x10 9%

4x8 6%

4x12 6%

2x10 4%

3x15 3%

2x12 3%

3x6 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	550
2	3	12	13%	363
3	3	8	12%	339
4	4	10	9%	234
5	4	8	6%	171
6	4	12	6%	163
7	2	10	4%	97
8	3	15	3%	90
9	2	12	3%	86
10	3	6	2%	56

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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.

Other Languages

Incline Dumbbell Bench Press (EN)
Schrägbankdrücken mit Kurzhantel (DE)
Press con mancuernas en banco inclinado (ES)
Développé incliné avec haltères (FR)
Wyciskanie hantli na ławce dodatniej (PL)
Panca inclinata con Manubri (IT)
Supino inclinado com halteres (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	10	16	24	33	44
55	12	18	27	37	48
60	14	21	30	40	51
65	16	23	32	43	55
70	17	25	35	46	59
75	19	28	38	49	62
80	21	30	40	52	65
85	23	32	43	55	68
90	25	34	45	58	71
95	26	36	47	60	74
100	28	38	49	63	77
105	30	40	52	65	80
110	31	42	54	68	82
115	33	43	56	70	85
120	34	45	58	72	87
125	36	47	60	74	90
130	37	49	62	76	92
135	39	50	64	79	94
140	40	52	65	81	96

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	24	34	45	58
20	18	27	38	52	66
25	19	28	39	53	68
30	19	28	39	53	68
35	19	28	39	53	68
40	19	28	39	53	68
45	18	26	37	50	64
50	17	25	35	47	60
55	15	23	32	44	56
60	14	21	30	40	51
65	13	19	27	36	46
70	11	17	24	32	41
75	10	15	22	29	37
80	9	14	19	26	33
85	8	12	17	23	30
90	7	11	16	21	27

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	7	13	20	29
45	4	8	14	22	31
50	5	10	16	24	33
55	6	11	17	26	35
60	7	12	19	27	37
65	7	13	20	29	39
70	8	14	21	30	41
75	9	15	22	32	42
80	9	16	24	33	44
85	10	16	25	34	45
90	11	17	26	36	47
95	12	18	27	37	48
100	12	19	28	38	49
105	13	20	29	39	51
110	13	21	30	40	52
115	14	21	30	41	53
120	15	22	31	42	54

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	11	17	25	34
20	7	12	20	29	39
25	7	12	20	30	40
30	7	12	20	30	40
35	7	12	20	30	40
40	7	12	20	30	40
45	7	12	19	28	38
50	6	11	18	26	36
55	6	10	17	24	33
60	5	9	15	22	30
65	5	8	14	20	27
70	4	8	12	18	25
75	4	7	11	16	22
80	3	6	10	14	20
85	3	5	9	13	18
90	3	5	8	12	16

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	550
2	3	12	13%	363
3	3	8	12%	339
4	4	10	9%	234
5	4	8	6%	171
6	4	12	6%	163
7	2	10	4%	97
8	3	15	3%	90
9	2	12	3%	86
10	3	6	2%	56

BW	Beg.	Nov.	Int.	Adv.	Elite
50	10	16	24	33	44
55	12	18	27	37	48
60	14	21	30	40	51
65	16	23	32	43	55
70	17	25	35	46	59
75	19	28	38	49	62
80	21	30	40	52	65
85	23	32	43	55	68
90	25	34	45	58	71
95	26	36	47	60	74
100	28	38	49	63	77
105	30	40	52	65	80
110	31	42	54	68	82
115	33	43	56	70	85
120	34	45	58	72	87
125	36	47	60	74	90
130	37	49	62	76	92
135	39	50	64	79	94
140	40	52	65	81	96

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	24	34	45	58
20	18	27	38	52	66
25	19	28	39	53	68
30	19	28	39	53	68
35	19	28	39	53	68
40	19	28	39	53	68
45	18	26	37	50	64
50	17	25	35	47	60
55	15	23	32	44	56
60	14	21	30	40	51
65	13	19	27	36	46
70	11	17	24	32	41
75	10	15	22	29	37
80	9	14	19	26	33
85	8	12	17	23	30
90	7	11	16	21	27

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	7	13	20	29
45	4	8	14	22	31
50	5	10	16	24	33
55	6	11	17	26	35
60	7	12	19	27	37
65	7	13	20	29	39
70	8	14	21	30	41
75	9	15	22	32	42
80	9	16	24	33	44
85	10	16	25	34	45
90	11	17	26	36	47
95	12	18	27	37	48
100	12	19	28	38	49
105	13	20	29	39	51
110	13	21	30	40	52
115	14	21	30	41	53
120	15	22	31	42	54

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	11	17	25	34
20	7	12	20	29	39
25	7	12	20	30	40
30	7	12	20	30	40
35	7	12	20	30	40
40	7	12	20	30	40
45	7	12	19	28	38
50	6	11	18	26	36
55	6	10	17	24	33
60	5	9	15	22	30
65	5	8	14	20	27
70	4	8	12	18	25
75	4	7	11	16	22
80	3	6	10	14	20
85	3	5	9	13	18
90	3	5	8	12	16

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	550
2	3	12	13%	363
3	3	8	12%	339
4	4	10	9%	234
5	4	8	6%	171
6	4	12	6%	163
7	2	10	4%	97
8	3	15	3%	90
9	2	12	3%	86
10	3	6	2%	56

BW	Beg.	Nov.	Int.	Adv.	Elite
50	10	16	24	33	44
55	12	18	27	37	48
60	14	21	30	40	51
65	16	23	32	43	55
70	17	25	35	46	59
75	19	28	38	49	62
80	21	30	40	52	65
85	23	32	43	55	68
90	25	34	45	58	71
95	26	36	47	60	74
100	28	38	49	63	77
105	30	40	52	65	80
110	31	42	54	68	82
115	33	43	56	70	85
120	34	45	58	72	87
125	36	47	60	74	90
130	37	49	62	76	92
135	39	50	64	79	94
140	40	52	65	81	96

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	24	34	45	58
20	18	27	38	52	66
25	19	28	39	53	68
30	19	28	39	53	68
35	19	28	39	53	68
40	19	28	39	53	68
45	18	26	37	50	64
50	17	25	35	47	60
55	15	23	32	44	56
60	14	21	30	40	51
65	13	19	27	36	46
70	11	17	24	32	41
75	10	15	22	29	37
80	9	14	19	26	33
85	8	12	17	23	30
90	7	11	16	21	27

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	7	13	20	29
45	4	8	14	22	31
50	5	10	16	24	33
55	6	11	17	26	35
60	7	12	19	27	37
65	7	13	20	29	39
70	8	14	21	30	41
75	9	15	22	32	42
80	9	16	24	33	44
85	10	16	25	34	45
90	11	17	26	36	47
95	12	18	27	37	48
100	12	19	28	38	49
105	13	20	29	39	51
110	13	21	30	40	52
115	14	21	30	41	53
120	15	22	31	42	54

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	11	17	25	34
20	7	12	20	29	39
25	7	12	20	30	40
30	7	12	20	30	40
35	7	12	20	30	40
40	7	12	20	30	40
45	7	12	19	28	38
50	6	11	18	26	36
55	6	10	17	24	33
60	5	9	15	22	30
65	5	8	14	20	27
70	4	8	12	18	25
75	4	7	11	16	22
80	3	6	10	14	20
85	3	5	9	13	18
90	3	5	8	12	16

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	550
2	3	12	13%	363
3	3	8	12%	339
4	4	10	9%	234
5	4	8	6%	171
6	4	12	6%	163
7	2	10	4%	97
8	3	15	3%	90
9	2	12	3%	86
10	3	6	2%	56