Dumbbell Bench Press Strength Standards for Men and Women

Discover how your 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 Dumbbell Bench Press Strength Level

Calculate Your Dumbbell Bench Press Strength

Dumbbell Bench Press Weight Standards

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

Beginner45 lbs
Novice69 lbs
Intermediate100 lbs
Advanced139 lbs
Elite181 lbs

Dumbbell Bench Press Bodyweight Ratio Standards

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

LevelBodyweight Ratio
LevelBodyweight Ratio

Dumbbell Bench Press Standards by Bodyweight

Find the Dumbbell Bench Press strength standards for your specific body weight.
110 lbs28 lbs44 lbs67 lbs95 lbs128 lbs
120 lbs31 lbs48 lbs72 lbs102 lbs136 lbs
130 lbs34 lbs53 lbs78 lbs109 lbs144 lbs
140 lbs38 lbs57 lbs84 lbs116 lbs152 lbs
150 lbs41 lbs62 lbs89 lbs122 lbs159 lbs
160 lbs44 lbs66 lbs94 lbs128 lbs166 lbs
170 lbs47 lbs70 lbs99 lbs134 lbs173 lbs
180 lbs50 lbs74 lbs104 lbs140 lbs180 lbs
190 lbs54 lbs78 lbs109 lbs145 lbs186 lbs
200 lbs57 lbs81 lbs113 lbs151 lbs192 lbs
210 lbs60 lbs85 lbs118 lbs156 lbs198 lbs
220 lbs63 lbs89 lbs122 lbs161 lbs204 lbs
230 lbs65 lbs92 lbs126 lbs166 lbs209 lbs
240 lbs68 lbs96 lbs130 lbs171 lbs214 lbs
250 lbs71 lbs99 lbs134 lbs175 lbs220 lbs
260 lbs74 lbs102 lbs138 lbs180 lbs225 lbs
270 lbs76 lbs106 lbs142 lbs184 lbs230 lbs
280 lbs79 lbs109 lbs146 lbs188 lbs234 lbs
290 lbs82 lbs112 lbs149 lbs192 lbs239 lbs
300 lbs84 lbs115 lbs153 lbs196 lbs244 lbs
310 lbs87 lbs118 lbs156 lbs200 lbs248 lbs
90 lbs16 lbs25 lbs40 lbs60 lbs84 lbs
100 lbs17 lbs27 lbs43 lbs64 lbs89 lbs
110 lbs18 lbs30 lbs46 lbs68 lbs94 lbs
120 lbs20 lbs32 lbs49 lbs72 lbs99 lbs
130 lbs21 lbs34 lbs52 lbs76 lbs103 lbs
140 lbs23 lbs36 lbs55 lbs79 lbs107 lbs
150 lbs24 lbs38 lbs58 lbs82 lbs111 lbs
160 lbs26 lbs40 lbs60 lbs85 lbs114 lbs
170 lbs27 lbs42 lbs62 lbs88 lbs118 lbs
180 lbs28 lbs44 lbs65 lbs91 lbs121 lbs
190 lbs30 lbs45 lbs67 lbs94 lbs124 lbs
200 lbs31 lbs47 lbs69 lbs96 lbs127 lbs
210 lbs32 lbs49 lbs71 lbs99 lbs130 lbs
220 lbs33 lbs50 lbs73 lbs101 lbs133 lbs
230 lbs35 lbs52 lbs75 lbs104 lbs136 lbs
240 lbs36 lbs54 lbs77 lbs106 lbs138 lbs
250 lbs37 lbs55 lbs79 lbs108 lbs141 lbs
260 lbs38 lbs57 lbs81 lbs111 lbs144 lbs

Dumbbell Bench Press Standards by Age

Discover how Dumbbell Bench Press strength standards vary across different age groups.
1540 lbs60 lbs87 lbs120 lbs156 lbs
2044 lbs67 lbs98 lbs135 lbs177 lbs
2545 lbs69 lbs100 lbs139 lbs181 lbs
3045 lbs69 lbs100 lbs139 lbs181 lbs
3545 lbs69 lbs100 lbs139 lbs181 lbs
4045 lbs69 lbs100 lbs139 lbs181 lbs
4543 lbs66 lbs96 lbs132 lbs173 lbs
5041 lbs62 lbs90 lbs125 lbs163 lbs
5539 lbs58 lbs84 lbs116 lbs151 lbs
6036 lbs54 lbs78 lbs107 lbs139 lbs
6534 lbs50 lbs71 lbs97 lbs126 lbs
7031 lbs46 lbs65 lbs88 lbs114 lbs
7529 lbs42 lbs59 lbs80 lbs103 lbs
8027 lbs39 lbs54 lbs73 lbs94 lbs
8525 lbs36 lbs49 lbs66 lbs85 lbs
9024 lbs33 lbs46 lbs61 lbs78 lbs
1520 lbs32 lbs49 lbs71 lbs96 lbs
2022 lbs35 lbs55 lbs80 lbs108 lbs
2522 lbs36 lbs56 lbs81 lbs111 lbs
3022 lbs36 lbs56 lbs81 lbs111 lbs
3522 lbs36 lbs56 lbs81 lbs111 lbs
4022 lbs36 lbs56 lbs81 lbs111 lbs
4522 lbs35 lbs54 lbs78 lbs106 lbs
5021 lbs33 lbs51 lbs74 lbs100 lbs
5520 lbs31 lbs48 lbs69 lbs93 lbs
6019 lbs30 lbs45 lbs64 lbs86 lbs
6518 lbs28 lbs41 lbs59 lbs79 lbs
7017 lbs26 lbs38 lbs54 lbs72 lbs
7517 lbs24 lbs35 lbs49 lbs65 lbs
8016 lbs23 lbs32 lbs45 lbs59 lbs
8515 lbs21 lbs30 lbs41 lbs54 lbs
9015 lbs20 lbs28 lbs38 lbs50 lbs

Dumbbell Bench Press Overview

The Dumbbell Bench Press is a versatile upper body exercise that targets the chest, shoulders, and triceps, enhancing strength and muscle mass through controlled pressing movements.

Muscles Worked

Equipment Needed

Dumbbells, Bench

How To Perform the Dumbbell Bench Press

  1. Lie on a flat bench with your feet firmly on the ground and a dumbbell in each hand.
  2. Hold the dumbbells at shoulder height with your palms facing forward and elbows bent at a 90-degree angle.
  3. Engage your core and press the dumbbells upward until your arms are fully extended, but not locked out.
  4. Slowly lower the dumbbells back to the starting position, ensuring your elbows stay slightly below the bench level.
  5. Exhale as you press the dumbbells up and inhale as you lower them down.
  6. Repeat for the desired number of reps.

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

Pro Tips for Dumbbell Bench Press

  • Keep your feet flat on the floor to maintain stability.
  • Do not arch your back excessively; maintain a natural arch.
  • Control the movement to avoid using momentum.
  • Start with a weight that allows you to maintain proper form throughout the exercise.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Dumbbell Bench Press?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now