Incline Dumbbell Bench Press Standards (lb)

The average Incline Dumbbell Bench Press is 83 lb for men and 44 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

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

How To

Male
Female

Male

Male Incline Dumbbell Bench Press Standards (lb)

Weight

Strength Level	Weight
Beginner	41 lb
Novice	60 lb
Intermediate	83 lb
Advanced	110 lb
Elite	140 lb

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? (lb)

What is the average Incline Dumbbell Bench Press? The average Incline Dumbbell Bench Press weight for a male lifter is 83 lb (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 41 lb (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
110	23	36	52	71	92
120	27	40	57	78	100
130	31	45	63	84	107
140	34	49	68	90	114
150	38	54	74	96	121
160	42	58	79	102	127
170	45	62	83	107	133
180	49	66	88	113	139
190	52	70	93	118	145
200	55	74	97	123	151
210	59	78	101	128	156
220	62	82	106	133	161
230	65	85	110	137	166
240	68	89	114	142	171
250	71	92	118	146	176
260	74	96	122	150	181
270	77	99	125	154	185
280	80	102	129	158	190
290	83	106	133	162	194
300	86	109	136	166	198
310	88	112	139	170	202

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	51	71	94	119
20	40	58	81	108	136
25	41	60	83	110	140
30	41	60	83	110	140
35	41	60	83	110	140
40	41	60	83	110	140
45	39	56	79	105	133
50	36	53	74	98	124
55	33	49	68	90	114
60	30	44	62	82	105
65	28	40	56	75	95
70	25	36	50	67	85
75	22	32	45	60	76
80	20	29	41	54	68
85	18	26	36	48	61
90	16	23	33	43	55

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

Female

Female Incline Dumbbell Bench Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	17 lb
Novice	29 lb
Intermediate	44 lb
Advanced	62 lb
Elite	83 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.45x
Elite	0.55x

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

What is the average Incline Dumbbell Bench Press? The average Incline Dumbbell Bench Press weight for a female lifter is 44 lb (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 17 lb (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
90	9	18	29	44	60
100	11	20	32	48	65
110	13	22	35	51	69
120	14	24	38	54	72
130	16	27	40	57	76
140	18	28	43	60	79
150	19	30	45	63	82
160	20	32	47	65	85
170	22	34	49	68	88
180	23	36	51	70	91
190	25	37	53	72	93
200	26	39	55	75	96
210	27	40	57	77	98
220	28	42	59	79	100
230	30	43	61	81	103
240	31	45	62	83	105
250	32	46	64	85	107
260	33	47	65	86	109

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	24	37	53	71
20	17	28	43	61	81
25	17	29	44	62	83
30	17	29	44	62	83
35	17	29	44	62	83
40	17	29	44	62	83
45	16	27	41	59	78
50	15	25	39	55	73
55	14	23	36	51	68
60	13	21	33	46	62
65	12	19	30	42	56
70	10	17	27	38	50
75	9	16	24	34	45
80	8	14	21	30	40
85	7	12	19	27	36
90	7	11	17	24	32

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

Rate Your Lifts Against Other People

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

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	10 December 2017
Data cutoff	5 March 2026

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

BW	Beg.	Nov.	Int.	Adv.	Elite
110	23	36	52	71	92
120	27	40	57	78	100
130	31	45	63	84	107
140	34	49	68	90	114
150	38	54	74	96	121
160	42	58	79	102	127
170	45	62	83	107	133
180	49	66	88	113	139
190	52	70	93	118	145
200	55	74	97	123	151
210	59	78	101	128	156
220	62	82	106	133	161
230	65	85	110	137	166
240	68	89	114	142	171
250	71	92	118	146	176
260	74	96	122	150	181
270	77	99	125	154	185
280	80	102	129	158	190
290	83	106	133	162	194
300	86	109	136	166	198
310	88	112	139	170	202

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	51	71	94	119
20	40	58	81	108	136
25	41	60	83	110	140
30	41	60	83	110	140
35	41	60	83	110	140
40	41	60	83	110	140
45	39	56	79	105	133
50	36	53	74	98	124
55	33	49	68	90	114
60	30	44	62	82	105
65	28	40	56	75	95
70	25	36	50	67	85
75	22	32	45	60	76
80	20	29	41	54	68
85	18	26	36	48	61
90	16	23	33	43	55

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	18	29	44	60
100	11	20	32	48	65
110	13	22	35	51	69
120	14	24	38	54	72
130	16	27	40	57	76
140	18	28	43	60	79
150	19	30	45	63	82
160	20	32	47	65	85
170	22	34	49	68	88
180	23	36	51	70	91
190	25	37	53	72	93
200	26	39	55	75	96
210	27	40	57	77	98
220	28	42	59	79	100
230	30	43	61	81	103
240	31	45	62	83	105
250	32	46	64	85	107
260	33	47	65	86	109

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	24	37	53	71
20	17	28	43	61	81
25	17	29	44	62	83
30	17	29	44	62	83
35	17	29	44	62	83
40	17	29	44	62	83
45	16	27	41	59	78
50	15	25	39	55	73
55	14	23	36	51	68
60	13	21	33	46	62
65	12	19	30	42	56
70	10	17	27	38	50
75	9	16	24	34	45
80	8	14	21	30	40
85	7	12	19	27	36
90	7	11	17	24	32

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
110	23	36	52	71	92
120	27	40	57	78	100
130	31	45	63	84	107
140	34	49	68	90	114
150	38	54	74	96	121
160	42	58	79	102	127
170	45	62	83	107	133
180	49	66	88	113	139
190	52	70	93	118	145
200	55	74	97	123	151
210	59	78	101	128	156
220	62	82	106	133	161
230	65	85	110	137	166
240	68	89	114	142	171
250	71	92	118	146	176
260	74	96	122	150	181
270	77	99	125	154	185
280	80	102	129	158	190
290	83	106	133	162	194
300	86	109	136	166	198
310	88	112	139	170	202

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	51	71	94	119
20	40	58	81	108	136
25	41	60	83	110	140
30	41	60	83	110	140
35	41	60	83	110	140
40	41	60	83	110	140
45	39	56	79	105	133
50	36	53	74	98	124
55	33	49	68	90	114
60	30	44	62	82	105
65	28	40	56	75	95
70	25	36	50	67	85
75	22	32	45	60	76
80	20	29	41	54	68
85	18	26	36	48	61
90	16	23	33	43	55

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	18	29	44	60
100	11	20	32	48	65
110	13	22	35	51	69
120	14	24	38	54	72
130	16	27	40	57	76
140	18	28	43	60	79
150	19	30	45	63	82
160	20	32	47	65	85
170	22	34	49	68	88
180	23	36	51	70	91
190	25	37	53	72	93
200	26	39	55	75	96
210	27	40	57	77	98
220	28	42	59	79	100
230	30	43	61	81	103
240	31	45	62	83	105
250	32	46	64	85	107
260	33	47	65	86	109

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	24	37	53	71
20	17	28	43	61	81
25	17	29	44	62	83
30	17	29	44	62	83
35	17	29	44	62	83
40	17	29	44	62	83
45	16	27	41	59	78
50	15	25	39	55	73
55	14	23	36	51	68
60	13	21	33	46	62
65	12	19	30	42	56
70	10	17	27	38	50
75	9	16	24	34	45
80	8	14	21	30	40
85	7	12	19	27	36
90	7	11	17	24	32

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

Incline Dumbbell Bench Press Standards (lb)

Male

Male Incline Dumbbell Bench Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Incline Dumbbell Bench Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Incline Dumbbell Bench Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	23	36	52	71	92
120	27	40	57	78	100
130	31	45	63	84	107
140	34	49	68	90	114
150	38	54	74	96	121
160	42	58	79	102	127
170	45	62	83	107	133
180	49	66	88	113	139
190	52	70	93	118	145
200	55	74	97	123	151
210	59	78	101	128	156
220	62	82	106	133	161
230	65	85	110	137	166
240	68	89	114	142	171
250	71	92	118	146	176
260	74	96	122	150	181
270	77	99	125	154	185
280	80	102	129	158	190
290	83	106	133	162	194
300	86	109	136	166	198
310	88	112	139	170	202

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	51	71	94	119
20	40	58	81	108	136
25	41	60	83	110	140
30	41	60	83	110	140
35	41	60	83	110	140
40	41	60	83	110	140
45	39	56	79	105	133
50	36	53	74	98	124
55	33	49	68	90	114
60	30	44	62	82	105
65	28	40	56	75	95
70	25	36	50	67	85
75	22	32	45	60	76
80	20	29	41	54	68
85	18	26	36	48	61
90	16	23	33	43	55

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	18	29	44	60
100	11	20	32	48	65
110	13	22	35	51	69
120	14	24	38	54	72
130	16	27	40	57	76
140	18	28	43	60	79
150	19	30	45	63	82
160	20	32	47	65	85
170	22	34	49	68	88
180	23	36	51	70	91
190	25	37	53	72	93
200	26	39	55	75	96
210	27	40	57	77	98
220	28	42	59	79	100
230	30	43	61	81	103
240	31	45	62	83	105
250	32	46	64	85	107
260	33	47	65	86	109

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	24	37	53	71
20	17	28	43	61	81
25	17	29	44	62	83
30	17	29	44	62	83
35	17	29	44	62	83
40	17	29	44	62	83
45	16	27	41	59	78
50	15	25	39	55	73
55	14	23	36	51	68
60	13	21	33	46	62
65	12	19	30	42	56
70	10	17	27	38	50
75	9	16	24	34	45
80	8	14	21	30	40
85	7	12	19	27	36
90	7	11	17	24	32

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