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Decline Dumbbell Bench Press Strength Standards for Men and Women

Discover how your Decline Dumbbell Bench Press performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Decline Dumbbell Bench Press Strength Level

Calculate Your Decline Dumbbell Bench Press Strength

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Decline Dumbbell Bench Press Weight Standards

Compare your Decline Dumbbell Bench Press performance to these weight standards and see where you stand.

LevelWeight
Beginner34 lbs
Novice57 lbs
Intermediate88 lbs
Advanced127 lbs
Elite171 lbs

Decline Dumbbell Bench Press Bodyweight Ratio Standards

See how your Decline Dumbbell Bench Press strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.15
Novice0.30
Intermediate0.50
Advanced0.70
Elite0.95
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.35
Advanced0.55
Elite0.75

Decline Dumbbell Bench Press Standards by Bodyweight

Find the Decline Dumbbell Bench Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs20 lbs36 lbs60 lbs90 lbs125 lbs
120 lbs22 lbs40 lbs65 lbs96 lbs133 lbs
130 lbs25 lbs44 lbs70 lbs103 lbs140 lbs
140 lbs28 lbs48 lbs75 lbs108 lbs147 lbs
150 lbs31 lbs51 lbs79 lbs114 lbs153 lbs
160 lbs33 lbs55 lbs84 lbs119 lbs160 lbs
170 lbs36 lbs58 lbs88 lbs125 lbs166 lbs
180 lbs38 lbs61 lbs92 lbs130 lbs171 lbs
190 lbs41 lbs65 lbs96 lbs134 lbs177 lbs
200 lbs43 lbs68 lbs100 lbs139 lbs182 lbs
210 lbs46 lbs71 lbs104 lbs143 lbs187 lbs
220 lbs48 lbs74 lbs108 lbs148 lbs192 lbs
230 lbs50 lbs77 lbs111 lbs152 lbs197 lbs
240 lbs53 lbs80 lbs115 lbs156 lbs202 lbs
250 lbs55 lbs83 lbs118 lbs160 lbs207 lbs
260 lbs57 lbs85 lbs121 lbs164 lbs211 lbs
270 lbs59 lbs88 lbs125 lbs168 lbs215 lbs
280 lbs62 lbs91 lbs128 lbs171 lbs219 lbs
290 lbs64 lbs93 lbs131 lbs175 lbs223 lbs
300 lbs66 lbs96 lbs134 lbs179 lbs227 lbs
310 lbs68 lbs98 lbs137 lbs182 lbs231 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs10 lbs21 lbs38 lbs62 lbs91 lbs
100 lbs12 lbs23 lbs41 lbs66 lbs95 lbs
110 lbs13 lbs25 lbs44 lbs69 lbs100 lbs
120 lbs14 lbs27 lbs47 lbs73 lbs104 lbs
130 lbs15 lbs29 lbs49 lbs76 lbs107 lbs
140 lbs16 lbs30 lbs51 lbs79 lbs111 lbs
150 lbs17 lbs32 lbs54 lbs82 lbs114 lbs
160 lbs18 lbs34 lbs56 lbs84 lbs117 lbs
170 lbs19 lbs35 lbs58 lbs87 lbs120 lbs
180 lbs20 lbs37 lbs60 lbs89 lbs123 lbs
190 lbs21 lbs38 lbs62 lbs92 lbs126 lbs
200 lbs22 lbs40 lbs64 lbs94 lbs129 lbs
210 lbs23 lbs41 lbs65 lbs96 lbs131 lbs
220 lbs24 lbs42 lbs67 lbs98 lbs134 lbs
230 lbs25 lbs43 lbs69 lbs100 lbs136 lbs
240 lbs26 lbs45 lbs70 lbs102 lbs138 lbs
250 lbs27 lbs46 lbs72 lbs104 lbs141 lbs
260 lbs28 lbs47 lbs73 lbs106 lbs143 lbs

Decline Dumbbell Bench Press Standards by Age

Discover how Decline Dumbbell Bench Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1529 lbs49 lbs76 lbs109 lbs146 lbs
2033 lbs55 lbs86 lbs124 lbs166 lbs
2534 lbs57 lbs88 lbs127 lbs171 lbs
3034 lbs57 lbs88 lbs127 lbs171 lbs
3534 lbs57 lbs88 lbs127 lbs171 lbs
4034 lbs57 lbs88 lbs127 lbs171 lbs
4532 lbs54 lbs84 lbs120 lbs162 lbs
5031 lbs51 lbs79 lbs113 lbs152 lbs
5529 lbs48 lbs73 lbs105 lbs141 lbs
6027 lbs44 lbs67 lbs97 lbs129 lbs
6524 lbs40 lbs61 lbs88 lbs117 lbs
7022 lbs36 lbs56 lbs79 lbs106 lbs
7521 lbs33 lbs50 lbs71 lbs95 lbs
8019 lbs30 lbs45 lbs64 lbs86 lbs
8518 lbs28 lbs41 lbs58 lbs77 lbs
9016 lbs25 lbs38 lbs53 lbs70 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1514 lbs26 lbs45 lbs69 lbs97 lbs
2015 lbs30 lbs51 lbs78 lbs111 lbs
2516 lbs30 lbs52 lbs80 lbs114 lbs
3016 lbs30 lbs52 lbs80 lbs114 lbs
3516 lbs30 lbs52 lbs80 lbs114 lbs
4016 lbs30 lbs52 lbs80 lbs114 lbs
4515 lbs29 lbs49 lbs76 lbs108 lbs
5015 lbs27 lbs47 lbs72 lbs102 lbs
5514 lbs26 lbs44 lbs67 lbs94 lbs
6013 lbs24 lbs40 lbs62 lbs87 lbs
6512 lbs22 lbs37 lbs56 lbs79 lbs
7012 lbs20 lbs34 lbs51 lbs71 lbs
7511 lbs19 lbs31 lbs46 lbs64 lbs
8010 lbs17 lbs28 lbs42 lbs58 lbs
8510 lbs16 lbs25 lbs38 lbs52 lbs
909 lbs15 lbs23 lbs35 lbs48 lbs

Decline Dumbbell Bench Press Overview

The Decline Dumbbell Bench Press is a powerful chest exercise that targets the lower pectoral muscles by pressing dumbbells upward while lying on a decline bench.

Muscles Worked

Equipment Needed

Decline Bench, Dumbbells

How To Perform the Decline Dumbbell Bench Press

  1. Set a decline bench at an angle of 15-30 degrees and lie down with a dumbbell in each hand.
  2. Position your feet securely under the foot pads and ensure your back is firmly against the bench.
  3. Hold the dumbbells at shoulder width with your palms facing forward and your elbows bent at a 90-degree angle.
  4. Press the dumbbells upward until your arms are fully extended but not locked out. Exhale as you press.
  5. Lower the dumbbells back to the starting position slowly and with control, inhaling as you do so.
  6. Repeat for the desired number of reps.

Want to perfect your form? Check out our detailed guide on Decline Dumbbell Bench Press for proper technique and tips.

Pro Tips for Decline Dumbbell Bench Press

  • Ensure your back remains flat against the bench throughout the exercise to avoid injury.
  • Control the weights during both the upward and downward movements to maximize muscle engagement.
  • Do not lock your elbows at the top of the movement to maintain tension on the chest muscles.
  • Start with a lighter weight to master the form before increasing the load.

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