Dumbbell Bench Press

Dumbbell Bench Press shows average weight and strength standards as a reference for chest. Primary muscles: Pectoralis major, Triceps brachii, Biceps brachii.

Log Dumbbell Bench Press

Average weight: Intermediate

Reference for an intermediate lifter.

Men 90 lb

Women 46 lb

Dumbbell Bench Press: Average weight [1RM]

Level
Beginner	35 lb	12 lb
Novice	59 lb	26 lb
Intermediate	90 lb	46 lb
Advanced	129 lb	71 lb
Elite	171 lb	101 lb

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Dumbbell Bench Press: Strength standards (lb)

By bodyweight
By age

Men by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	18	34	57	85	118
120	21	38	62	92	126
130	24	43	68	99	134
140	28	47	74	106	142
150	31	52	79	112	149
160	34	56	84	118	156
170	37	60	89	124	163
180	40	64	94	130	170
190	44	68	99	135	176
200	47	71	103	141	182
210	50	75	108	146	188
220	53	79	112	151	194
230	55	82	116	156	199
240	58	86	120	161	204
250	61	89	124	165	210
260	64	92	128	170	215
270	66	96	132	174	220
280	69	99	136	178	224
290	72	102	139	182	229
300	74	105	143	186	234
310	77	108	146	190	238

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	30	50	77	110	146
20	34	57	88	125	167
25	35	59	90	129	171
30	35	59	90	129	171
35	35	59	90	129	171
40	35	59	90	129	171
45	33	56	86	122	163
50	31	52	80	115	153
55	29	48	74	106	141
60	26	44	68	97	129
65	24	40	61	87	116
70	21	36	55	78	104
75	19	32	49	70	93
80	17	29	44	63	84
85	15	26	39	56	75
90	14	23	36	51	68

Women by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	6	15	30	50	74
100	7	17	33	54	79
110	8	20	36	58	84
120	10	22	39	62	89
130	11	24	42	66	93
140	13	26	45	69	97
150	14	28	48	72	101
160	16	30	50	75	104
170	17	32	52	78	108
180	18	34	55	81	111
190	20	35	57	84	114
200	21	37	59	86	117
210	22	39	61	89	120
220	23	40	63	91	123
230	25	42	65	94	126
240	26	44	67	96	128
250	27	45	69	98	131
260	28	47	71	101	134

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	22	39	61	86
20	12	25	45	70	98
25	12	26	46	71	101
30	12	26	46	71	101
35	12	26	46	71	101
40	12	26	46	71	101
45	12	25	44	68	96
50	11	23	41	64	90
55	10	21	38	59	83
60	9	20	35	54	76
65	8	18	31	49	69
70	7	16	28	44	62
75	7	14	25	39	55
80	6	13	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

Note: Dumbbell weights in the table are for one dumbbell.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

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World records

Last Updated: October 6, 2023

Heaviest Incline Dumbbell Bench Press (Male)

275 lb

Larry Wheels

How to read the table

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

More exercises

Chest

Incline Dumbbell Bench Press

Chest / Dumbbell

Close-Grip Bench Press

Smith Machine Bench Press

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	18	34	57	85	118
120	21	38	62	92	126
130	24	43	68	99	134
140	28	47	74	106	142
150	31	52	79	112	149
160	34	56	84	118	156
170	37	60	89	124	163
180	40	64	94	130	170
190	44	68	99	135	176
200	47	71	103	141	182
210	50	75	108	146	188
220	53	79	112	151	194
230	55	82	116	156	199
240	58	86	120	161	204
250	61	89	124	165	210
260	64	92	128	170	215
270	66	96	132	174	220
280	69	99	136	178	224
290	72	102	139	182	229
300	74	105	143	186	234
310	77	108	146	190	238

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	30	50	77	110	146
20	34	57	88	125	167
25	35	59	90	129	171
30	35	59	90	129	171
35	35	59	90	129	171
40	35	59	90	129	171
45	33	56	86	122	163
50	31	52	80	115	153
55	29	48	74	106	141
60	26	44	68	97	129
65	24	40	61	87	116
70	21	36	55	78	104
75	19	32	49	70	93
80	17	29	44	63	84
85	15	26	39	56	75
90	14	23	36	51	68

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	6	15	30	50	74
100	7	17	33	54	79
110	8	20	36	58	84
120	10	22	39	62	89
130	11	24	42	66	93
140	13	26	45	69	97
150	14	28	48	72	101
160	16	30	50	75	104
170	17	32	52	78	108
180	18	34	55	81	111
190	20	35	57	84	114
200	21	37	59	86	117
210	22	39	61	89	120
220	23	40	63	91	123
230	25	42	65	94	126
240	26	44	67	96	128
250	27	45	69	98	131
260	28	47	71	101	134

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	22	39	61	86
20	12	25	45	70	98
25	12	26	46	71	101
30	12	26	46	71	101
35	12	26	46	71	101
40	12	26	46	71	101
45	12	25	44	68	96
50	11	23	41	64	90
55	10	21	38	59	83
60	9	20	35	54	76
65	8	18	31	49	69
70	7	16	28	44	62
75	7	14	25	39	55
80	6	13	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	18	34	57	85	118
120	21	38	62	92	126
130	24	43	68	99	134
140	28	47	74	106	142
150	31	52	79	112	149
160	34	56	84	118	156
170	37	60	89	124	163
180	40	64	94	130	170
190	44	68	99	135	176
200	47	71	103	141	182
210	50	75	108	146	188
220	53	79	112	151	194
230	55	82	116	156	199
240	58	86	120	161	204
250	61	89	124	165	210
260	64	92	128	170	215
270	66	96	132	174	220
280	69	99	136	178	224
290	72	102	139	182	229
300	74	105	143	186	234
310	77	108	146	190	238

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	30	50	77	110	146
20	34	57	88	125	167
25	35	59	90	129	171
30	35	59	90	129	171
35	35	59	90	129	171
40	35	59	90	129	171
45	33	56	86	122	163
50	31	52	80	115	153
55	29	48	74	106	141
60	26	44	68	97	129
65	24	40	61	87	116
70	21	36	55	78	104
75	19	32	49	70	93
80	17	29	44	63	84
85	15	26	39	56	75
90	14	23	36	51	68

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	6	15	30	50	74
100	7	17	33	54	79
110	8	20	36	58	84
120	10	22	39	62	89
130	11	24	42	66	93
140	13	26	45	69	97
150	14	28	48	72	101
160	16	30	50	75	104
170	17	32	52	78	108
180	18	34	55	81	111
190	20	35	57	84	114
200	21	37	59	86	117
210	22	39	61	89	120
220	23	40	63	91	123
230	25	42	65	94	126
240	26	44	67	96	128
250	27	45	69	98	131
260	28	47	71	101	134

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	22	39	61	86
20	12	25	45	70	98
25	12	26	46	71	101
30	12	26	46	71	101
35	12	26	46	71	101
40	12	26	46	71	101
45	12	25	44	68	96
50	11	23	41	64	90
55	10	21	38	59	83
60	9	20	35	54	76
65	8	18	31	49	69
70	7	16	28	44	62
75	7	14	25	39	55
80	6	13	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	18	34	57	85	118
120	21	38	62	92	126
130	24	43	68	99	134
140	28	47	74	106	142
150	31	52	79	112	149
160	34	56	84	118	156
170	37	60	89	124	163
180	40	64	94	130	170
190	44	68	99	135	176
200	47	71	103	141	182
210	50	75	108	146	188
220	53	79	112	151	194
230	55	82	116	156	199
240	58	86	120	161	204
250	61	89	124	165	210
260	64	92	128	170	215
270	66	96	132	174	220
280	69	99	136	178	224
290	72	102	139	182	229
300	74	105	143	186	234
310	77	108	146	190	238

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	30	50	77	110	146
20	34	57	88	125	167
25	35	59	90	129	171
30	35	59	90	129	171
35	35	59	90	129	171
40	35	59	90	129	171
45	33	56	86	122	163
50	31	52	80	115	153
55	29	48	74	106	141
60	26	44	68	97	129
65	24	40	61	87	116
70	21	36	55	78	104
75	19	32	49	70	93
80	17	29	44	63	84
85	15	26	39	56	75
90	14	23	36	51	68

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	6	15	30	50	74
100	7	17	33	54	79
110	8	20	36	58	84
120	10	22	39	62	89
130	11	24	42	66	93
140	13	26	45	69	97
150	14	28	48	72	101
160	16	30	50	75	104
170	17	32	52	78	108
180	18	34	55	81	111
190	20	35	57	84	114
200	21	37	59	86	117
210	22	39	61	89	120
220	23	40	63	91	123
230	25	42	65	94	126
240	26	44	67	96	128
250	27	45	69	98	131
260	28	47	71	101	134

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	22	39	61	86
20	12	25	45	70	98
25	12	26	46	71	101
30	12	26	46	71	101
35	12	26	46	71	101
40	12	26	46	71	101
45	12	25	44	68	96
50	11	23	41	64	90
55	10	21	38	59	83
60	9	20	35	54	76
65	8	18	31	49	69
70	7	16	28	44	62
75	7	14	25	39	55
80	6	13	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40