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:

Bodyweight	1-rep max	6-rep max	7-rep max	8-rep max	9-rep max	10-rep max
120lb 54kg	38lb 17kg	32lb 15kg	31lb 14kg	30lb 14kg	30lb 14kg	28lb 13kg
150lb 68kg	58lb 26kg	49lb 22kg	48lb 22kg	46lb 21kg	45lb 20kg	42lb 19kg
200lb 91kg	90lb 41kg	76lb 34kg	74lb 34kg	72lb 33kg	70lb 32kg	66lb 30kg
250lb 113kg	120lb 54kg	101lb 46kg	98lb 44kg	96lb 44kg	94lb 43kg	88lb 40kg
300lb 136kg	146lb 66kg	123lb 62kg	120lb 54kg	117lb 53kg	114lb 52kg	107lb 49kg

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:

Bodyweight	1-rep max	6-rep max	7-rep max	8-rep max	9-rep max	10-rep max
120lb 54kg	118lb 54kg	99lb 45kg	97lb 44kg	94lb 43kg	92lb 42kg	86lb 39kg
150lb 68kg	152lb 69kg	128lb 58kg	125lb 57kg	122lb 55kg	120lb 54kg	111lb 50kg
200lb 91kg	200lb 91kg	168lb 76kg	164lb 74kg	160lb 73kg	156lb 71kg	146lb 66kg
250lb 113kg	242lb 110kg	203lb 92kg	198lb 135kg	194lb 88kg	189lb 86kg	177lb 80kg
300lb 136kg	280lb 127kg	235lb 107kg	230lb 104kg	224lb 102kg	218lb 99kg	204lb 93kg

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:

Bodyweight	1-rep max	6-rep max	7-rep max	8-rep max	9-rep max	10-rep max
120lb 54kg	166lb 75kg	139lb 63kg	136lb 62kg	133lb 60kg	129lb 59kg	121lb 55kg
150lb 68kg	216lb 98kg	181lb 82kg	177lb 80kg	173lb 78kg	168lb 76kg	158lb 72kg
200lb 91kg	272lb 123kg	228lb 103kg	223lb 101kg	218lb 99kg	212lb 96kg	199lb 90kg
250lb 113kg	322lb 146kg	270lb 122kg	264lb 120kg	258lb 117kg	251lb 114kg	235lb 107kg
300lb 136kg	366lb 166kg	307lb 139kg	300lb 136kg	293lb 133kg	285lb 129kg	267lb 121kg

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:

Flat Dumbbell Press 1RM Weight (as a fraction of body weight)	% Of People Who Can Do It
0.10x	100%
0.20x	100%
0.30x	99%
0.40x	97%
0.50x	93%
0.60x	87%
0.70x	79%
0.80x	70%
0.90x	60%
1.00x	50%
1.10x	40%
1.20x	32%
1.30x	24%
1.40x	18%
1.50x	13%
1.60x	9%
1.70x	6%
1.80x	4%
1.90x	3%
2.00x	2%

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:

Bodyweight	1-rep max	6-rep max	7-rep max	8-rep max	9-rep max	10-rep max
120lb 54kg	48lb 22kg	40lb 18kg	39lb 18kg	38lb 17kg	37lb 17kg	35lb 16kg
150lb 68kg	72lb 33kg	60lb 27kg	59lb 27kg	58lb 26kg	56lb 25kg	53lb 24kg
200lb 91kg	108lb 49kg	91lb 41kg	89b 40kg	86lb 39kg	84lb 38kg	79lb 36kg
250lb 113kg	142lb 64kg	119lb 54kg	116lb 53kg	114lb 52kg	111lb 50kg	104lb 47kg
300lb 136kg	174lb 79kg	146lb 66kg	143lb 65kg	139lb 63kg	136lb 62kg	127lb 58kg

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:

Bodyweight	1-rep max	6-rep max	7-rep max	8-rep max	9-rep max	10-rep max
120lb 54kg	110lb 50kg	92lb 42kg	90lb 41kg	88lb 33kg	86lb 39kg	80lb 36kg
150lb 68kg	144lb 65kg	121lb 55kg	118lb 54kg	115lb 46kg	112lb 51kg	105lb 48kg
200lb 91kg	196lb 89kg	165lb 75kg	161lb 73kg	157lb 64kg	153lb 69kg	143lb 65kg
250lb 113kg	240lb 109kg	202lb 91kg	197lb 89kg	192lb 81kg	187lb 85kg	175lb 79kg
300lb 136kg	280lb 127kg	235lb 107kg	230lb 104kg	224lb 96kg	218lb 99kg	204lb 93kg

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:

Bodyweight	1-rep max	6-rep max	7-rep max	8-rep max	9-rep max	10-rep max
120lb 54kg	156lb 71kg	131lb 59kg	128lb 58kg	125lb 57kg	122lb 55kg	114lb 52kg
150lb 68kg	196lb 89kg	165lb 75kg	161lb 73kg	157lb 71kg	153lb 69kg	143lb 65kg
200lb 91kg	250lb 113kg	220lb 95kg	205lb 93kg	200lb 91kg	195lb 88kg	183lb 83kg
250lb 113kg	300lb 136kg	252lb 114kg	246lb 112kg	240lb 109kg	234lb 106kg	219lb 99kg
300lb 136kg	344lb 156kg	289lb 131kg	282lb 128kg	275lb 125kg	268lb 122kg	251lb 114kg

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:

Incline Dumbbell Press 1RM Weight (as a fraction of body weight)	% Of People Who Can Do It
0.10x	100%
0.20x	100%
0.30x	100%
0.40x	99%
0.50x	97%
0.60x	96%
0.70x	84%
0.80x	73%
0.90x	60%
1.00x	47%
1.10x	35%
1.20x	24%
1.30x	16%
1.40x	10%
1.50x	6%
1.60x	4%
1.70x	2%
1.80x	1%
1.90x	0.5%
2.00x	0.3%

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!