Incline Dumbbell Bench Press

Incline Dumbbell Bench Press Standards (kg)

The average Incline Dumbbell Bench Press is 38 kg for men and 20 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

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Our Incline Dumbbell Bench Press strength standards are based on 2,367,587 lifts by Strength Level users from 2017 to 2026. More...
Incline Dumbbell Bench Press
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Male Incline Dumbbell Bench Press Standards (kg)

Entire Community

Strength LevelWeight
Beginner 19 kg
Novice 27 kg
Intermediate 38 kg
Advanced 50 kg
Elite 64 kg

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 38 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

BWBeg.Nov.Int.Adv.Elite
50 10 16 24 32 42
55 12 19 26 36 46
60 14 21 29 39 49
65 16 23 32 42 53
70 18 25 34 45 56
75 20 27 37 48 59
80 22 29 39 50 62
85 23 32 42 53 65
90 25 33 44 55 68
95 27 35 46 58 71
100 28 37 48 60 73
105 30 39 50 63 76
110 31 41 52 65 78
115 33 42 54 67 81
120 34 44 56 69 83
125 36 46 58 71 85
130 37 47 60 73 87
135 39 49 61 75 89
140 40 51 63 77 91

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%
years old
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The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Incline Dumbbell Bench Press strength standards

Strength Level analysed 647,300 qualifying results from 2,367,587 community lifts to produce our Incline Dumbbell Bench Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts 2,367,587
Qualifying results 647,300
Male results 611,670
Female results 35,630
Data start
Data cutoff

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

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