Strength standards

What’s a good dumbbell bench?

How much should you dumbbell bench for your weight? Put in a set and see your rank from Iron to Radiant, scored the way the Evident app scores it. The average dumbbell bench press and the standards for men and women by bodyweight are below.

I lift as
180 lb
Weight
lb
Reps
Age
Units

The weight is one dumbbell, the way you log it in the app.

Gold II

Stronger than 79% of guys

Next: Gold I at 85 lb × 5

Estimated one-rep max: 93 lb

  1. Iron
  2. Bronze
  3. Silver
  4. Gold
  5. Platinum
  6. Diamond
  7. Radiant

An estimate from strength standards for your sex, bodyweight and age. Percentages count people who don’t train. In the app every set you log counts, and your rank climbs as you do.

Dumbbell bench press standards

The one-rep max where each rank starts, by bodyweight. Iron is anything below Bronze. Did a set of 8? The calculator turns it into a one-rep max.

Men

Dumbbell bench press standards for men: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg26124320612883381074913260
130 lb59 kg27124520632985391105013662
140 lb64 kg29134722673190411165314466
150 lb68 kg30145023713295431235615269
160 lb73 kg321553247434100461295916073
170 lb77 kg331555257836105481366216877
180 lb82 kg351658268237110501426517680
190 lb86 kg361760288539115521486718484
200 lb91 kg381763298941120551547019287
210 lb95 kg391865309242124571607319991
220 lb100 kg411968319644129591677620794
230 lb104 kg421970329945134611737921497
240 lb109 kg44207233103471386317981222101
250 or more lb113 or more kg45217534106481436518484229104

Women

Dumbbell bench press standards for women: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg13622103114421954256630
130 lb59 kg14623103215432055256831
140 lb64 kg15724113416452158277233
150 lb68 kg15725123616482262287635
160 lb73 kg16827123717502365308037
170 lb77 kg17828133918532468318439
180 lb82 kg18829134119552571338840
190 lb86 kg18930144320582674349242
200 lb91 kg19932154521602877359644
210 lb95 kg209331546216229803710046
220 lb100 kg2110341648226530843810447
230 lb104 kg2110351650236731874010749
240 lb109 kg2210361752246932904111151
250 or more lb113 or more kg2311381753247233924211552

For ages up to 35. Past 35 the standard drops about 6% a decade; the calculator adjusts for your age. Built on Strength Level’s published standards and scaled the way the Evident app scales them.

By the numbers

What’s a good dumbbell bench press?

For a 180 lb guy, Silver starts at 58 lb, Gold at 82 lb, Platinum at 110 lb and Diamond at 142 lb for one rep. For a 140 lb woman, Silver starts at 24 lb, Gold at 34 lb, Platinum at 45 lb and Diamond at 58 lb for one rep.

Silver covers novice lifters, Gold intermediate, Platinum advanced and Diamond elite. Radiant is past elite.

  • Is a 50 lb dumbbell bench good?

    For a 180 lb guy, a 50 lb dumbbells dumbbell bench for one rep is Bronze I, stronger than about 42% of guys. At 150 lb bodyweight it is Silver III; at 210 lb it is Bronze II.

  • Is a 70 lb dumbbell bench good?

    For a 180 lb guy, a 70 lb dumbbells dumbbell bench for one rep is Silver II, stronger than about 62% of guys. At 150 lb bodyweight it is Gold III; at 210 lb it is Silver III.

  • Is a 90 lb dumbbell bench good?

    For a 180 lb guy, a 90 lb dumbbells dumbbell bench for one rep is Gold II, stronger than about 79% of guys. At 150 lb bodyweight it is Gold I; at 210 lb it is Gold III.

  • Is a 100 lb dumbbell bench good?

    For a 180 lb guy, a 100 lb dumbbells dumbbell bench for one rep is Gold I, stronger than about 83% of guys. At 150 lb bodyweight it is Platinum III; at 210 lb it is Gold II.

  • Is a 20 lb dumbbells dumbbell bench good for a woman?

    For a 140 lb woman, a 20 lb dumbbells dumbbell bench for one rep is Bronze I, stronger than about 41% of women. At 120 lb bodyweight it is Bronze I; at 170 lb it is Bronze III.

  • Is a 30 lb dumbbells dumbbell bench good for a woman?

    For a 140 lb woman, a 30 lb dumbbells dumbbell bench for one rep is Silver I, stronger than about 65% of women. At 120 lb bodyweight it is Gold III; at 170 lb it is Silver II.

  • Is a 40 lb dumbbells dumbbell bench good for a woman?

    For a 140 lb woman, a 40 lb dumbbells dumbbell bench for one rep is Gold I, stronger than about 83% of women. At 120 lb bodyweight it is Platinum III; at 170 lb it is Gold III.

  • Is a 20 kg dumbbell dumbbell bench good?

    For an 80 kg guy, a 20 kg dumbbell dumbbell bench for one rep is Bronze II, stronger than about 37% of guys. For a 60 kg woman it is Platinum III, stronger than about 88% of women.

  • Is a 30 kg dumbbell dumbbell bench good?

    For an 80 kg guy, a 30 kg dumbbell dumbbell bench for one rep is Silver II, stronger than about 60% of guys. For a 60 kg woman it is Diamond I, stronger than about 98% of women.

  • Is a 40 kg dumbbell dumbbell bench good?

    For an 80 kg guy, a 40 kg dumbbell dumbbell bench for one rep is Gold II, stronger than about 79% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

How the rank works

How Evident ranks your dumbbell bench

  1. Your best set becomes a one-rep max. Weight × (1 + reps ÷ 30), the Epley formula. A set of 5 at 185 is about a 216 max. The one rep max calculator does it for any set.
  2. It’s scored against people like you. Standards for your sex and bodyweight, and your age past 35.
  3. Seven ranks, three steps each. Iron, Bronze, Silver, Gold, Platinum and Diamond have III, II and I. Radiant sits past elite.
  4. In the app it keeps moving. Every set has one weight and one rep goal: 8 reps. Beat 8 on your last, all-out set and the weight goes up next time. Rest is 2 min.

Watch your dumbbell bench rank up.

Evident tells you what to lift every set, raises the weight when you earn it, and ranks every lift you log.

Download on the App Store

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Questions

Dumbbell bench press questions.

How much should I dumbbell bench for my weight?

For a 180 lb guy, Silver starts at 58 lb, Gold at 82 lb, Platinum at 110 lb and Diamond at 142 lb for one rep. For a 140 lb woman, Silver starts at 24 lb, Gold at 34 lb, Platinum at 45 lb and Diamond at 58 lb for one rep. Use the calculator above for your exact bodyweight and age.

How much can the average man dumbbell bench?

Among men who lift, the middle of the pack at 180 lb is about 94 lb per dumbbell for one rep: the intermediate standard in Strength Level’s data, and Gold II in Evident. Counting men who don’t train, Evident’s estimate for the middle 180 lb guy is about 60 lb per dumbbell.

What’s a good dumbbell bench press for a woman?

For a 140 lb woman, Silver starts at 24 lb, Gold at 34 lb, Platinum at 45 lb and Diamond at 58 lb for one rep. Among women who lift, the middle at 140 lb is about 39 lb per dumbbell, which is Gold II.

How does dumbbell bench compare to barbell bench?

At the same rank, one dumbbell is about 43% of the barbell bench, so the pair adds up to about 86%. At Gold II for a 180 lb guy that is 94 lb dumbbells against a 221 lb bench.

How does Evident rank my dumbbell bench?

It turns your best set into a one-rep max with the Epley formula (weight × (1 + reps ÷ 30)), then compares it with standards for your sex, bodyweight and age. Seven ranks from Iron to Radiant, with three steps inside each rank below Radiant.

Where do these numbers come from?

Evident anchors every lift to Strength Level’s published standards, which are built from millions of logged lifts, then scales them for your sex, bodyweight and age the way the app does. Past 35, the bar drops about 6% a decade.

More strength standards