Dumbbell Bench Press

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The Basics

The dumbbell bench press is primarily used as a strength exercise. It is classified as a horizontal upper push movement. It is more generally classified as a upper push movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Related Exercises

Base Exercise

The most common or basic version of the given exercise.

Bench Press

Alternatives

Alternative exercises are good replacements for the given exercise. They develop the same fitness component and/or muscle group but do so in a different way that may work better for you.

Planche Push Up

Bench Press

Dip

Push Up

Planche

Similar Exercises

Similar exercises work some or all of the same muscles, but are different from the given exercise in a way that doesn't make them as good of a replacement as the alternative exercises.

Tricep Extension

Overhead Press

Back Lever

Lateral Raise

Handstand Push Up

Opposing Exercises

Opposing exercises target the antagonist muscles or the opposite movement pattern of the given exercise. Useful for finding agonist/antagonist exercise pairings to reduce rest time and speed up workouts.

Front Lever Row

Single Arm Supported Row

Bent Over Row

Inverted Row

Front Lever

Front Lever Raise

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Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

	Rank	Time	Score	Description
●	Untrained	<1 month	<30	Average or below average.
●	Beginner	1-4 months	30-40	Better than average.
●	Novice	4-12 months	40-50	Much better than average.
●	Intermediate	1-2 years	50-60	Fit. A healthy, achievable goal for most people.
●	Advanced	2-4 years	60-70	Very fit. Difficult to achieve for most people.
●	Elite	4+ years	70+	Among the best. Nearing the average maximum potential. Likely able to compete at some level.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.

Male 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	70	105	140	175	210
130	74	111	148	185	222
140	77	116	155	194	233
150	80	121	162	202	243
160	83	126	168	211	253
170	86	131	175	219	263
180	90	136	182	228	274
190	93	141	188	236	284
200	96	145	194	244	293
210	99	150	200	251	302
220	101	154	206	259	311
230	105	159	213	267	321
240	107	163	219	274	330
250	110	167	224	281	339
260	112	171	230	288	347

Female 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	52	78	105	131	157
110	55	83	111	139	167
120	58	87	117	147	177
130	61	93	124	156	187
140	64	97	130	163	196
150	67	101	136	170	205
160	69	105	141	177	213
170	71	109	147	184	222
180	75	114	153	192	231
190	77	117	158	198	239
200	79	121	163	205	247
210	81	125	168	211	254
220	83	128	173	217	262
230	86	132	178	224	270
240	88	136	183	230	278

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	70	105	140	175	210
130	74	111	148	185	222
140	77	116	155	194	233
150	80	121	162	202	243
160	83	126	168	211	253
170	86	131	175	219	263
180	90	136	182	228	274
190	93	141	188	236	284
200	96	145	194	244	293
210	99	150	200	251	302
220	101	154	206	259	311
230	105	159	213	267	321
240	107	163	219	274	330
250	110	167	224	281	339
260	112	171	230	288	347

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	52	78	105	131	157
110	55	83	111	139	167
120	58	87	117	147	177
130	61	93	124	156	187
140	64	97	130	163	196
150	67	101	136	170	205
160	69	105	141	177	213
170	71	109	147	184	222
180	75	114	153	192	231
190	77	117	158	198	239
200	79	121	163	205	247
210	81	125	168	211	254
220	83	128	173	217	262
230	86	132	178	224	270
240	88	136	183	230	278

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	70	105	140	175	210
130	74	111	148	185	222
140	77	116	155	194	233
150	80	121	162	202	243
160	83	126	168	211	253
170	86	131	175	219	263
180	90	136	182	228	274
190	93	141	188	236	284
200	96	145	194	244	293
210	99	150	200	251	302
220	101	154	206	259	311
230	105	159	213	267	321
240	107	163	219	274	330
250	110	167	224	281	339
260	112	171	230	288	347

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	52	78	105	131	157
110	55	83	111	139	167
120	58	87	117	147	177
130	61	93	124	156	187
140	64	97	130	163	196
150	67	101	136	170	205
160	69	105	141	177	213
170	71	109	147	184	222
180	75	114	153	192	231
190	77	117	158	198	239
200	79	121	163	205	247
210	81	125	168	211	254
220	83	128	173	217	262
230	86	132	178	224	270
240	88	136	183	230	278

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	70	105	140	175	210
130	74	111	148	185	222
140	77	116	155	194	233
150	80	121	162	202	243
160	83	126	168	211	253
170	86	131	175	219	263
180	90	136	182	228	274
190	93	141	188	236	284
200	96	145	194	244	293
210	99	150	200	251	302
220	101	154	206	259	311
230	105	159	213	267	321
240	107	163	219	274	330
250	110	167	224	281	339
260	112	171	230	288	347

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	52	78	105	131	157
110	55	83	111	139	167
120	58	87	117	147	177
130	61	93	124	156	187
140	64	97	130	163	196
150	67	101	136	170	205
160	69	105	141	177	213
170	71	109	147	184	222
180	75	114	153	192	231
190	77	117	158	198	239
200	79	121	163	205	247
210	81	125	168	211	254
220	83	128	173	217	262
230	86	132	178	224	270
240	88	136	183	230	278