Strength Standards / Dumbbell Bench Press

Dumbbell Bench Press Strength Standards Modeled — anchored to measured lifts

How strong is your dumbbell bench press? Graded Beginner → Elite for your sex, bodyweight and age. Intermediate for a 180 lb man is about 81 lb; for a 140 lb woman about 35 lb.

How do you compare?

Weight lifted (lb)

Reps

Bodyweight (lb)

Sex

Age

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Dumbbell Bench Press is not contested in meets, so its ladder is modeled from the measured standards: 0.4x bench (M) / 0.4x (F) — per-hand DB ~40% of barbell. How modeled standards work.

Standards by bodyweight

Men

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
120 lb	31 lb	41 lb	54 lb	83 lb	97 lb
130 lb	34 lb	44 lb	58 lb	90 lb	105 lb
140 lb	36 lb	48 lb	63 lb	97 lb	113 lb
150 lb	39 lb	51 lb	68 lb	103 lb	122 lb
160 lb	42 lb	54 lb	72 lb	110 lb	130 lb
170 lb	44 lb	58 lb	76 lb	117 lb	138 lb
180 lb	47 lb	61 lb	81 lb	124 lb	146 lb
190 lb	49 lb	65 lb	86 lb	131 lb	154 lb
200 lb	52 lb	68 lb	90 lb	138 lb	162 lb
210 lb	55 lb	71 lb	94 lb	145 lb	170 lb
220 lb	57 lb	75 lb	99 lb	152 lb	178 lb
230 lb	60 lb	78 lb	104 lb	159 lb	186 lb
240 lb	62 lb	82 lb	108 lb	166 lb	194 lb
250 lb	65 lb	85 lb	112 lb	172 lb	202 lb
260 lb	68 lb	88 lb	117 lb	179 lb	211 lb
270 lb	70 lb	92 lb	122 lb	186 lb	219 lb
280 lb	73 lb	95 lb	126 lb	193 lb	227 lb
290 lb	75 lb	99 lb	130 lb	200 lb	235 lb
300 lb	78 lb	102 lb	135 lb	207 lb	243 lb
310 lb	81 lb	105 lb	140 lb	214 lb	251 lb

Women

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
120 lb	18 lb	23 lb	30 lb	53 lb	65 lb
130 lb	20 lb	25 lb	32 lb	57 lb	70 lb
140 lb	21 lb	27 lb	35 lb	62 lb	76 lb
150 lb	22 lb	28 lb	38 lb	66 lb	81 lb
160 lb	24 lb	30 lb	40 lb	70 lb	86 lb
170 lb	26 lb	32 lb	42 lb	75 lb	92 lb
180 lb	27 lb	34 lb	45 lb	79 lb	97 lb
190 lb	28 lb	36 lb	48 lb	84 lb	103 lb
200 lb	30 lb	38 lb	50 lb	88 lb	108 lb
210 lb	32 lb	40 lb	52 lb	92 lb	113 lb
220 lb	33 lb	42 lb	55 lb	97 lb	119 lb
230 lb	34 lb	44 lb	58 lb	101 lb	124 lb
240 lb	36 lb	46 lb	60 lb	106 lb	130 lb
250 lb	38 lb	48 lb	62 lb	110 lb	135 lb
260 lb	39 lb	49 lb	65 lb	114 lb	140 lb
270 lb	40 lb	51 lb	68 lb	119 lb	146 lb
280 lb	42 lb	53 lb	70 lb	123 lb	151 lb
290 lb	44 lb	55 lb	72 lb	128 lb	157 lb
300 lb	45 lb	57 lb	75 lb	132 lb	162 lb
310 lb	46 lb	59 lb	78 lb	136 lb	167 lb

Age adjustment

Your lift is scaled by these multipliers before grading (derived from Masters competition data):

Age	Men	Women
14-17	×1.205	×1.193
18-23	×1.012	×0.993
24-34	×1.0	×1.0
35-39	×1.042	×1.064
40-44	×1.074	×1.095
45-49	×1.109	×1.129
50-54	×1.154	×1.182
55-59	×1.194	×1.234
60-64	×1.267	×1.326
65-69	×1.344	×1.396
70-79	×1.493	×1.566

FAQ

What is a good dumbbell bench press for a 180 lb man?

Around 81 lb reaches Intermediate on the Strenf ladder; 146 lb is Elite. Thresholds scale with bodyweight — see the full table.

How are these dumbbell bench press standards calculated?

From a documented coefficient applied to measured competition standards: 0.4x bench (M) / 0.4x (F) — per-hand DB ~40% of barbell. Tiers run Beginner, Novice, Intermediate, Advanced, Elite, adjusted for sex, bodyweight and age.

Does age affect the dumbbell bench press standard?

Yes — standards are age-adjusted using strength-retention curves derived from Masters competition results, so a 55-year-old is graded against age-appropriate expectations.

Related standards

Bench Press · Back Squat · Deadlift · Overhead Press · Incline Bench Press · Seated Cable Row

Standards: Strenf Standards Model v1 · primaries derived from OpenPowerlifting competition data (public domain) · full methodology · Track your lifts free on Strenf