Bench vs Single Arm Dumbbell Push Press Strength Standards
Compare your bench press and single arm dumbbell push press against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. For the second exercise, use one controlled dip and drive to press one dumbbell overhead without a rebend catch, thruster pattern, strict-press grind after a failed drive, side bend, or off-hand assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Single Arm Dumbbell Push Press Strength Standards
These bodyweight tables place the bench press and single arm dumbbell push press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Bench Press / Single Arm Dumbbell Push Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Bench Press vs Single Arm Dumbbell Push Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg |
| Single Arm Dumbbell Push Press | 31 lb14.1 kg | 48 lb21.8 kg | 70 lb31.8 kg | 95 lb43.1 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Single Arm Dumbbell Push Press | 33 lb15 kg | 50 lb22.7 kg | 74 lb33.6 kg | 100 lb45.4 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Single Arm Dumbbell Push Press | 34 lb15.4 kg | 53 lb24 kg | 78 lb35.4 kg | 105 lb47.6 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Single Arm Dumbbell Push Press | 36 lb16.3 kg | 56 lb25.4 kg | 81 lb36.7 kg | 110 lb49.9 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Single Arm Dumbbell Push Press | 37 lb16.8 kg | 58 lb26.3 kg | 85 lb38.6 kg | 115 lb52.2 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Single Arm Dumbbell Push Press | 39 lb17.7 kg | 60 lb27.2 kg | 88 lb39.9 kg | 120 lb54.4 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Single Arm Dumbbell Push Press | 41 lb18.6 kg | 63 lb28.6 kg | 92 lb41.7 kg | 124 lb56.2 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Single Arm Dumbbell Push Press | 42 lb19.1 kg | 65 lb29.5 kg | 95 lb43.1 kg | 129 lb58.5 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Single Arm Dumbbell Push Press | 43 lb19.5 kg | 67 lb30.4 kg | 98 lb44.5 kg | 133 lb60.3 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Single Arm Dumbbell Push Press | 45 lb20.4 kg | 69 lb31.3 kg | 102 lb46.3 kg | 138 lb62.6 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Single Arm Dumbbell Push Press | 46 lb20.9 kg | 72 lb32.7 kg | 105 lb47.6 kg | 142 lb64.4 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Single Arm Dumbbell Push Press | 48 lb21.8 kg | 74 lb33.6 kg | 108 lb49 kg | 147 lb66.7 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Single Arm Dumbbell Push Press | 49 lb22.2 kg | 76 lb34.5 kg | 111 lb50.3 kg | 151 lb68.5 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Single Arm Dumbbell Push Press | 50 lb22.7 kg | 78 lb35.4 kg | 114 lb51.7 kg | 155 lb70.3 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Single Arm Dumbbell Push Press | 52 lb23.6 kg | 80 lb36.3 kg | 117 lb53.1 kg | 159 lb72.1 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Single Arm Dumbbell Push Press | 53 lb24 kg | 82 lb37.2 kg | 120 lb54.4 kg | 163 lb73.9 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Single Arm Dumbbell Push Press | 54 lb24.5 kg | 84 lb38.1 kg | 123 lb55.8 kg | 167 lb75.7 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Single Arm Dumbbell Push Press | 56 lb25.4 kg | 86 lb39 kg | 126 lb57.2 kg | 171 lb77.6 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Single Arm Dumbbell Push Press | 57 lb25.9 kg | 88 lb39.9 kg | 129 lb58.5 kg | 175 lb79.4 kg |
Women’s Bench Press vs Single Arm Dumbbell Push Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg |
| Single Arm Dumbbell Push Press | 16 lb7.3 kg | 27 lb12.2 kg | 39 lb17.7 kg | 55 lb24.9 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Single Arm Dumbbell Push Press | 17 lb7.7 kg | 28 lb12.7 kg | 41 lb18.6 kg | 59 lb26.8 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Single Arm Dumbbell Push Press | 18 lb8.2 kg | 30 lb13.6 kg | 44 lb20 kg | 62 lb28.1 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Single Arm Dumbbell Push Press | 19 lb8.6 kg | 32 lb14.5 kg | 46 lb20.9 kg | 65 lb29.5 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Single Arm Dumbbell Push Press | 20 lb9.1 kg | 33 lb15 kg | 49 lb22.2 kg | 69 lb31.3 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Single Arm Dumbbell Push Press | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg | 72 lb32.7 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Single Arm Dumbbell Push Press | 22 lb10 kg | 37 lb16.8 kg | 53 lb24 kg | 75 lb34 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Single Arm Dumbbell Push Press | 23 lb10.4 kg | 38 lb17.2 kg | 55 lb24.9 kg | 78 lb35.4 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Single Arm Dumbbell Push Press | 24 lb10.9 kg | 40 lb18.1 kg | 58 lb26.3 kg | 81 lb36.7 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Single Arm Dumbbell Push Press | 25 lb11.3 kg | 41 lb18.6 kg | 60 lb27.2 kg | 84 lb38.1 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Single Arm Dumbbell Push Press | 25 lb11.3 kg | 42 lb19.1 kg | 62 lb28.1 kg | 87 lb39.5 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Single Arm Dumbbell Push Press | 26 lb11.8 kg | 44 lb20 kg | 64 lb29 kg | 90 lb40.8 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Single Arm Dumbbell Push Press | 27 lb12.2 kg | 45 lb20.4 kg | 66 lb29.9 kg | 93 lb42.2 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Single Arm Dumbbell Push Press | 28 lb12.7 kg | 47 lb21.3 kg | 68 lb30.8 kg | 96 lb43.5 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Single Arm Dumbbell Push Press | 29 lb13.2 kg | 48 lb21.8 kg | 70 lb31.8 kg | 98 lb44.5 kg |
How Your Barbell Bench Press vs Single Arm Dumbbell Push Press Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Barbell Bench Press vs Single Arm Dumbbell Push Press comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the bench press strength level
The bench press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the single arm dumbbell push press strength level
The single arm dumbbell push press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the single arm dumbbell push press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Bench Press and Single Arm Dumbbell Push Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
75.3 → 138.8 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Dumbbell Push Press standard minus the Bench Press standard: zero means equal, above zero means the Single Arm Dumbbell Push Press standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Bench Press and Single Arm Dumbbell Push Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 40.9 to 73.4 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Dumbbell Push Press standard minus the Bench Press standard: zero means equal, above zero means the Single Arm Dumbbell Push Press standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Bench Press and Single Arm Dumbbell Push Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the bench press and single arm dumbbell push press setup consistent with their individual rules. Use strict, repeatable Barbell Bench Press and Single Arm Dumbbell Push Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a paused competition-style barbell bench press
Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.
Use the Single Arm Dumbbell Push Press setup and load convention
One dumbbell push pressed by one arm at a time. Total valid reps across both arms combined. Use one controlled dip and drive to press one dumbbell overhead without a rebend catch, thruster pattern, strict-press grind after a failed drive, side bend, or off-hand assistance. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Barbell Bench Press result and one recent Single Arm Dumbbell Push Press result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Single Arm Dumbbell Push Press — View the individual Single Arm Dumbbell Push Press standards and next strength-level target.
- Standing Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Push Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Push Jerk — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Thrusters — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Clean And Press (Dumbbell) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.