Dumbbell Bench Press Standards (lb)

Dumbbell Bench Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Our Dumbbell Bench Press standards are based on 9,182,000 lifts by Strength Level users.

Select Your Gender Male Female
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Male Dumbbell Bench Press Standards (lb)

Bodyweight Beginner Novice Intermediate Advanced Elite
110.01 19 35.01 56.99 85.01 116.01
120 22 39.99 63.01 92 124.01
130.01 25.99 44 69 99.01 133
139.99 28.99 49.01 74.01 105.01 139.99
150 33 53 80.01 111.99 148
159.99 36 56.99 85.01 117.99 155.01
170 39 61 89.99 124.01 161
180.01 42 64.99 95 130.01 167.99
189.99 46.01 69 100 135.01 174.01
200 49.01 72.99 103.99 141.01 180.01
209.99 52.01 77.01 109 145.99 186
220 55.01 81 113.01 150.99 192
230.01 58 84 117 156 197
239.99 61 88.01 120.99 159.99 203
250 64 91.01 125 164.99 208.01
259.99 66.01 95 128.99 170 213.01
270 69 98 133 174.01 217.99
280.01 72 100.99 137 178 223
290 75 103.99 141.01 183.01 228
300 77.01 106.99 144.01 187 231.99
309.99 80.01 110.01 148 191.01 237
All 36.99 60.01 91.01 128 170

Note: these Dumbbell standards include the weight of the bar, normally 20 kg / 44 lb.

BW lb
Lift lb

Female Dumbbell Bench Press Standards (lb)

Bodyweight Beginner Novice Intermediate Advanced Elite
89.99 7.01 16.01 31 50 72
100 8 17.99 34 53.99 77.01
110.01 10.01 21.01 36.99 56.99 81
120 11 22.99 39.99 61 86
130.01 11.99 25 42 64 89
139.99 14 27.01 45 67 92.99
150 14.99 28.99 47 70 97
159.99 17 30 49.01 72.99 100
170 17.99 31.99 52.01 75.99 103
180.01 19 34 53.99 78 106
189.99 20 35.01 56 81 109
200 22 36.99 58 83 111.99
209.99 22.99 39 60.01 85.01 114
220 24.01 39.99 61.99 88.01 117
230.01 25 42 63.01 89.99 119.01
239.99 25.99 42.99 64.99 92 122
250 27.01 44 67 94 124.01
259.99 28 46.01 69 95.99 125.99
999 13.01 27.01 46.01 69 97

Note: these Dumbbell standards include the weight of the bar, normally 20 kg / 44 lb.

BW lb
Lift lb

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.