Dumbbell Bench Press Weight Standards (flat and incline)

The bench press is a popular dumbbell movement that people want to improve on. For best results, you should be lifting a suitable amount of weight. This post reveals dumbbell bench press weight standards to benchmark your performance.

A respectable dumbbell bench press for the average male beginner is around 45% of body weight for a single repetition and both dumbbells combined. Intermediates and advanced lifters should be able to lift around 90% and 130% (respectively) for 1 rep.

The weight standards in this post will help you determine what is a respectable weight to be lifting based on your gender, body weight, and training experience.

How To Use These Weight Standards

1) Determining your training level:

• Beginners have practiced the dumbbell bench press for 1-12 months.
• Intermediates have practiced the dumbbell bench press for 12-36 months.
• Advanced lifters have practiced the dumbbell bench press for 4 years or more.

2) Choosing your rep range:

The weight standards are given for:

• 1-rep max (1RM)- this is the maximum amount of weight you can lift for a single repetition. It’s often used as a strength standard.
• 6-10 working reps- this is generally considered to be the ideal rep range for building muscle.

3) Selecting your gender and body weight:

• Average dumbbell bench press weight standards are revealed for common body weights.
• Male bench press standards are given.
• Females can use a 60% conversion (multiply the weight standard by 0.60).

4) Reading the charts:

• Weight standards are given as lbs on the top and kg on the bottom.
• If you’re doing the bench press with dumbbells at or above the weight standard for your given training level, body weight, and gender, then you are lifting a respectable amount of weight.

Beginner Flat Dumbbell Bench Press Weight Standards

Here’s how much weight you should be flat dumbbell bench pressing as a beginner:

Generally speaking, beginners should be able to flat bench press with dumbbells that weigh 30 to 50% of their body weight (both dumbbells combined) for a single repetition (1-rep max).

Intermediate Flat Dumbbell Bench Press Weight Standards

Here’s how much weight you should be flat dumbbell bench pressing as an intermediate:

Generally speaking, intermediates should be able to flat bench press with dumbbells that weigh 90 to 100% of their body weight (both dumbbells combined) for a single repetition.

Advanced Flat Dumbbell Bench Press Weight Standards

Here’s how much weight you should be flat dumbbell bench pressing as an advanced lifter:

Generally speaking, advanced lifters should be able to flat bench press with dumbbells that weigh 120 to 140% (both dumbbells combined) of their body weight for a single repetition.

How Good Is Your Flat Dumbbell Bench Press Vs Others?

Here’s the average percentage of people who can do the flat bench press at a fraction of their own body weight using dumbbells:

This allows you to compare your standards with others and determine how good your strength is.

To calculate your flat dumbbell press as a fraction of your own body weight, simply divide the weight of your 1RM by your body weight.

For example: if you weigh 150lbs and your 1RM is 50lbs, then you’re lifting 0.33x your body weight (50lbs ÷ 150lbs).

The above chart indicates:

• 75% of people can flat dumbbell bench press 0.75x their body weight for 1 rep. This represents the lower quartile of lifters and is a respectable weight for beginners to achieve.

• 50% of people can flat dumbbell bench press 1.00x their body weight for 1 rep. This represents the median quartile of lifters and is a respectable weight for intermediates to achieve. It’s also a realistic target for beginners to aim towards with enough training.

• 25% of people can flat dumbbell bench press 1.30x their body weight for 1 rep. This represents the upper quartile of lifters and is a respectable weight for advanced lifters. It’s also a realistic target for intermediates to aim towards with enough training.

Beginner Incline Dumbbell Bench Press Weight Standards

Here’s how much weight you should be incline dumbbell bench pressing as a beginner:

Generally speaking, beginners should be able to incline bench press with dumbbells that weigh 40 to 60% (both dumbbells combined) of their body weight for a single repetition.

Intermediate Incline Dumbbell Bench Press Weight Standards

Here’s how much weight you should be lifting on the incline dumbbell bench press as an intermediate lifter:

Generally speaking, intermediates should be able to do incline bench press with dumbbells that weigh 90% (both dumbbells combined) of their body weight for a single repetition.

Advanced Incline Dumbbell Bench Press Weight Standards

Here’s how much weight you should be lifting on the incline dumbbell bench press as an advanced lifter:

Generally speaking, an advanced lifter should be able to incline bench press with dumbbells that weigh 115 to 130% (both dumbbells combined) of their body weight for a single repetition.

How Good Is Your Incline Dumbbell Bench Press Vs Others?

Here’s the average percentage of people who can do the incline bench press at a fraction of their own body weight using dumbbells:

The above chart indicates:

• 75% of people can incline dumbbell bench press 0.80x their body weight for 1 rep. This represents the lower quartile of lifters and is a respectable weight for beginners to achieve.

• 50% of people can incline dumbbell bench press 1.00x their body weight for 1 rep. This represents the median quartile of lifters and is a respectable weight for intermediates to achieve. It’s also a realistic target for beginners to aim towards with enough training.

• 25% of people can incline dumbbell bench press 1.20x their body weight for 1 rep. This represents the upper quartile of lifters and is a respectable weight for advanced lifters. It’s also a realistic target for intermediates to aim towards with enough training.

5 Reasons Why Your Dumbbell Bench Pressing Strength Is Below Average

The pectorals and deltoids (primary target muscles in the bench press) are some of the most difficult muscles to build.

Here are 5 common reasons why you may find it difficult to do the bench press using dumbbells, and why your weight standards are below average.

I’ve also shared solutions for each problem.

These solutions can help to improve your dumbbell press.

1) Unstable lifting foundation

Unlike standing exercises, the dumbbell press requires you to lay on a flat or incline bench in order to push the weights upwards.

This inherently makes this movement unstable since you do not have your body weight pressing your feet into the ground.

Consequently, this can make the dumbbell bench press difficult and could be a reason why your strength standards are below average.

Solution:

Drive your feet into the ground for the entire duration of the dumbbell press. This provides the majority of the stability required to bench press heavy dumbbells.

Brace your core by taking in a deep breath and pushing your diaphragm outwards before each rep. This stabilizes your torso.

Arch your lower back to press your upper back into the bench. This completes a three-point contact (feet-floor, buttocks-bench, back-bench) for maximal stability.

These three form cues will help you to lift more weight, develop a stronger bench press, and build bigger pectorals using your dumbbells.

2) Flared elbows

The position of your dumbbells and wrist relative to your elbows is important.

In fact, beginners often find the dumbbell bench press hard because of this simple but often-missed form cue.

Your elbows should not be flared outwards.

Why?

Firstly, flaring your elbows introduces internal rotation into the movement. This can be uncomfortable and even painful.

Secondly, it’s a matter of physics. If dumbbells aren’t stacked directly above your elbows, you won’t be able to transmit the force from your pecs to the dumbbells.

Both reasons could lead to a weaker dumbbell bench press.

Solution:

Tuck your elbows slightly in towards the torso to allow you to stack the dumbbells directly above your elbows.

This helps you to push the dumbbells with your chest rather than with your arms.

The elbow tuck is an essential form cue that can help to explode your bench press, whether you’re lifting dumbbells or a barbell.

You may also be interested in my barbell vs dumbbell bench press weight comparison.

3) Working in high-rep ranges

Bench pressing with dumbbells is compound by nature, and these types of exercises work best in lower rep ranges.

Let’s clarify- it’s ok if you are a skinny beginner to lift light and in high rep ranges of 15+ per set when you first start training.

But you should ideally move onto lower rep ranges of 6-12 using heavier weights as soon as possible.

Heavy lifting is ideal for building muscle, gaining strength, and improving your dumbbell bench press.

Solution:

As an untrained beginner, spend 2 weeks lifting light dumbbells for 15 reps per set. Complete 3 to 4 sets per workout.

After those 2 weeks, you can start to apply progressive overload by lifting heavier dumbbells and reducing reps.

Note- lifting heavy is recommended for muscle growth (hypertrophy), but the weight should also be light enough for you to lift it with a slow and controlled form.

For more details, you can check out my other post on choosing the ideal weight to lift.

4) Weak primary drivers and stabilizers

The primary target muscles for the dumbbell bench press include:

• Pectorals.
• Anterior deltoids.
• Triceps.

Muscles that serve as stabilizers include:

• Lateral and posterior deltoids.
• Trapezius.
• Lats.
• Core.
• Biceps.

Weakness in any of these muscles can make the dumbbell bench press harder to perform and result in below-average strength standards.

Solution:

Be patient, keep practicing the bench press, and regularly overload in small weight increments.

Train with a full range of motion by bringing the dumbells all the way down to the chest before pressing them up.

Half and cheat reps might make you feel good because they allow heavier dumbbells to be lifted, but they are generally unsuitable for overall strength gains and building a legitimately strong bench press.

Include accessory dumbbell chest movements into your program. Many of these do not even need a bench, but they can still help to strengthen your pecs and improve your bench press.

Additionally, you can also try other bench press variations to emphasize different muscles in the chest, arms, and shoulders.

5) Insufficient nutrition

Poor nutrition is one of the most common reasons why pecs won’t grow.

You could be following the best chest workout program in the world; but if you aren’t going on an effective bulk, you will not build a significant amount of muscle.

The converse is true- following a good bulking diet is key for building a bigger and stronger bench press with dumbbells.

Solution:

Determine your maintenance calories using the TDEE calculator and add 5-15% to establish your daily bulking calories. This is how much you should be eating every day to build muscle and strength.

Additionally, aim to eat at least 1 gram of protein per lb of body weight.

For a detailed guide, you can check out my home bulking routine for skinny guys.

Other Weight Standards For Dumbbell Bench Press Muscles

The dumbbell bench press is a horizontal compound pushing movement that primarily works the pecs and delts, but also the triceps. Here are weight standards for other exercises that hit similar muscle groups:

• Dips– a compound pushing exercise that’s an effective bodyweight alternative to the bench press.
• Dumbbell flyes– an isolation-type movement that emphasizes the pectorals.
• Shoulder press with dumbbells– vertical compound pushing exercise that focuses on the deltoids but also works the upper pecs.
• Dumbbell extension– an isolation-type movement that emphasizes the triceps.

You may also be interested in my other post for the world’s strongest bench press records!

Conclusion

These flat and incline dumbbell bench press weight standards help you to determine whether or not you are lifting a respectable amount of weight for your capabilities.

Beginners should be able to do 1 rep using around 45% of their body weight (both dumbbells combined). Intermediates should be able to lift approximately 90% of their body weight, and advanced lifters approximately 130%.

If you’re lifting at or exceeding these strength standards, then you’re doing a good and respectable job.

I’ve also shared common problems and solutions to a bench press strength that is below average.

You may also be interested in the downloadable Kalibre Blueprint PDF which details exactly how I gained 40lbs of lean muscle (it’s 100% free!). It details the exact exercises and nutrition (with printables) I used to go from skinny to ripped!