Dumbbell Bench Press vs Log Strict Press Strength Standards
Compare your dumbbell bench press and log strict press against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight per dumbbell and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, each rep finishes with full lockout at the top. For the second exercise, press the log overhead using only upper-body pressing strength while the knees and hips remain extended. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Bench Press vs Log Strict Press Strength Standards
Use these tables to compare the estimated one-rep max required for the dumbbell bench press and log strict press to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Dumbbell Bench Press / Log Strict Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Dumbbell Bench Press vs Log Strict 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 | Dumbbell Bench Press | 49 lb22.2 kg | 77 lb34.9 kg | 119 lb54 kg | 154 lb69.9 kg |
| Log Strict Press | 62 lb28.1 kg | 88 lb39.9 kg | 117 lb53.1 kg | 149 lb67.6 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 52 lb23.6 kg | 82 lb37.2 kg | 126 lb57.2 kg | 162 lb73.5 kg |
| Log Strict Press | 65 lb29.5 kg | 92 lb41.7 kg | 123 lb55.8 kg | 157 lb71.2 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 55 lb24.9 kg | 86 lb39 kg | 132 lb59.9 kg | 171 lb77.6 kg |
| Log Strict Press | 69 lb31.3 kg | 97 lb44 kg | 130 lb59 kg | 165 lb74.8 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 57 lb25.9 kg | 90 lb40.8 kg | 138 lb62.6 kg | 179 lb81.2 kg |
| Log Strict Press | 72 lb32.7 kg | 102 lb46.3 kg | 136 lb61.7 kg | 173 lb78.5 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 60 lb27.2 kg | 94 lb42.6 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Log Strict Press | 75 lb34 kg | 106 lb48.1 kg | 142 lb64.4 kg | 180 lb81.6 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 62 lb28.1 kg | 97 lb44 kg | 150 lb68 kg | 194 lb88 kg |
| Log Strict Press | 78 lb35.4 kg | 110 lb49.9 kg | 148 lb67.1 kg | 188 lb85.3 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 65 lb29.5 kg | 101 lb45.8 kg | 156 lb70.8 kg | 202 lb91.6 kg |
| Log Strict Press | 81 lb36.7 kg | 115 lb52.2 kg | 153 lb69.4 kg | 195 lb88.5 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 162 lb73.5 kg | 209 lb94.8 kg |
| Log Strict Press | 84 lb38.1 kg | 119 lb54 kg | 159 lb72.1 kg | 202 lb91.6 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 69 lb31.3 kg | 109 lb49.4 kg | 168 lb76.2 kg | 216 lb98 kg |
| Log Strict Press | 87 lb39.5 kg | 123 lb55.8 kg | 165 lb74.8 kg | 209 lb94.8 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 72 lb32.7 kg | 112 lb50.8 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Log Strict Press | 90 lb40.8 kg | 127 lb57.6 kg | 170 lb77.1 kg | 216 lb98 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 74 lb33.6 kg | 116 lb52.6 kg | 179 lb81.2 kg | 230 lb104.3 kg |
| Log Strict Press | 93 lb42.2 kg | 131 lb59.4 kg | 175 lb79.4 kg | 223 lb101.2 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 76 lb34.5 kg | 119 lb54 kg | 184 lb83.5 kg | 237 lb107.5 kg |
| Log Strict Press | 95 lb43.1 kg | 135 lb61.2 kg | 181 lb82.1 kg | 229 lb103.9 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 78 lb35.4 kg | 123 lb55.8 kg | 189 lb85.7 kg | 244 lb110.7 kg |
| Log Strict Press | 98 lb44.5 kg | 139 lb63 kg | 186 lb84.4 kg | 236 lb107 kg | |
| 250 lb113.4 kg | Dumbbell Bench Press | 80 lb36.3 kg | 126 lb57.2 kg | 195 lb88.5 kg | 251 lb113.9 kg |
| Log Strict Press | 101 lb45.8 kg | 143 lb64.9 kg | 191 lb86.6 kg | 243 lb110.2 kg | |
| 260 lb117.9 kg | Dumbbell Bench Press | 83 lb37.6 kg | 129 lb58.5 kg | 200 lb90.7 kg | 258 lb117 kg |
| Log Strict Press | 104 lb47.2 kg | 147 lb66.7 kg | 196 lb88.9 kg | 249 lb112.9 kg | |
| 270 lb122.5 kg | Dumbbell Bench Press | 85 lb38.6 kg | 133 lb60.3 kg | 205 lb93 kg | 264 lb119.7 kg |
| Log Strict Press | 106 lb48.1 kg | 150 lb68 kg | 201 lb91.2 kg | 255 lb115.7 kg | |
| 280 lb127 kg | Dumbbell Bench Press | 87 lb39.5 kg | 136 lb61.7 kg | 210 lb95.3 kg | 271 lb122.9 kg |
| Log Strict Press | 109 lb49.4 kg | 154 lb69.9 kg | 206 lb93.4 kg | 262 lb118.8 kg | |
| 290 lb131.5 kg | Dumbbell Bench Press | 89 lb40.4 kg | 139 lb63 kg | 215 lb97.5 kg | 277 lb125.6 kg |
| Log Strict Press | 111 lb50.3 kg | 158 lb71.7 kg | 211 lb95.7 kg | 268 lb121.6 kg | |
| 300 lb136.1 kg | Dumbbell Bench Press | 91 lb41.3 kg | 142 lb64.4 kg | 220 lb99.8 kg | 283 lb128.4 kg |
| Log Strict Press | 114 lb51.7 kg | 161 lb73 kg | 216 lb98 kg | 274 lb124.3 kg |
Women’s Dumbbell Bench Press vs Log Strict 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 | Dumbbell Bench Press | 18 lb8.2 kg | 34 lb15.4 kg | 57 lb25.9 kg | 80 lb36.3 kg |
| Log Strict Press | 31 lb14.1 kg | 47 lb21.3 kg | 65 lb29.5 kg | 86 lb39 kg | |
| 110 lb49.9 kg | Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 61 lb27.7 kg | 85 lb38.6 kg |
| Log Strict Press | 33 lb15 kg | 50 lb22.7 kg | 69 lb31.3 kg | 92 lb41.7 kg | |
| 120 lb54.4 kg | Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 90 lb40.8 kg |
| Log Strict Press | 35 lb15.9 kg | 53 lb24 kg | 73 lb33.1 kg | 97 lb44 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 21 lb9.5 kg | 41 lb18.6 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Log Strict Press | 37 lb16.8 kg | 55 lb24.9 kg | 77 lb34.9 kg | 103 lb46.7 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 72 lb32.7 kg | 100 lb45.4 kg |
| Log Strict Press | 39 lb17.7 kg | 58 lb26.3 kg | 81 lb36.7 kg | 108 lb49 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 75 lb34 kg | 105 lb47.6 kg |
| Log Strict Press | 41 lb18.6 kg | 61 lb27.7 kg | 85 lb38.6 kg | 113 lb51.3 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 24 lb10.9 kg | 47 lb21.3 kg | 78 lb35.4 kg | 110 lb49.9 kg |
| Log Strict Press | 43 lb19.5 kg | 64 lb29 kg | 89 lb40.4 kg | 118 lb53.5 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 25 lb11.3 kg | 49 lb22.2 kg | 82 lb37.2 kg | 114 lb51.7 kg |
| Log Strict Press | 45 lb20.4 kg | 66 lb29.9 kg | 92 lb41.7 kg | 123 lb55.8 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 26 lb11.8 kg | 51 lb23.1 kg | 85 lb38.6 kg | 119 lb54 kg |
| Log Strict Press | 46 lb20.9 kg | 69 lb31.3 kg | 96 lb43.5 kg | 128 lb58.1 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 27 lb12.2 kg | 53 lb24 kg | 88 lb39.9 kg | 123 lb55.8 kg |
| Log Strict Press | 48 lb21.8 kg | 71 lb32.2 kg | 100 lb45.4 kg | 132 lb59.9 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 28 lb12.7 kg | 55 lb24.9 kg | 91 lb41.3 kg | 127 lb57.6 kg |
| Log Strict Press | 50 lb22.7 kg | 74 lb33.6 kg | 103 lb46.7 kg | 137 lb62.1 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 29 lb13.2 kg | 56 lb25.4 kg | 94 lb42.6 kg | 131 lb59.4 kg |
| Log Strict Press | 51 lb23.1 kg | 76 lb34.5 kg | 106 lb48.1 kg | 141 lb64 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 30 lb13.6 kg | 58 lb26.3 kg | 97 lb44 kg | 136 lb61.7 kg |
| Log Strict Press | 53 lb24 kg | 79 lb35.8 kg | 110 lb49.9 kg | 146 lb66.2 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 31 lb14.1 kg | 60 lb27.2 kg | 100 lb45.4 kg | 140 lb63.5 kg |
| Log Strict Press | 55 lb24.9 kg | 81 lb36.7 kg | 113 lb51.3 kg | 150 lb68 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 31 lb14.1 kg | 62 lb28.1 kg | 103 lb46.7 kg | 144 lb65.3 kg |
| Log Strict Press | 56 lb25.4 kg | 83 lb37.6 kg | 116 lb52.6 kg | 155 lb70.3 kg |
How Your Dumbbell Bench Press vs Log Strict Press Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Dumbbell Bench Press vs Log Strict 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 dumbbell bench press strength level
The standards use the sex-specific bilateral dumbbell bench press thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the log strict press strength level
The standards use the sex-specific thresholds from the individual Log Strict Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change 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 dumbbell bench press | Use bilateral estimated max from one-dumbbell input and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the log strict 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Dumbbell Bench Press and Log Strict Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice and Intermediate keep the same higher-target direction.
At Elite, the difference is 2.3 kg at 120 lb and 4.1 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Log Strict Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Log Strict Press standard is higher, and below zero means the Dumbbell 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 Dumbbell Bench Press and Log Strict Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
2.7 → 5 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Log Strict Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Log Strict Press standard is higher, and below zero means the Dumbbell 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.
Dumbbell Bench Press and Log Strict Press Exercises Used by This Calculator
Valid results depend on using the specified dumbbell bench press and log strict press technique and load convention. Use strict, repeatable Dumbbell Bench Press and Log Strict 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 the Dumbbell Bench Press setup and load convention
Weight entered is weight per dumbbell. Dumbbells are lowered under control to chest level on a flat bench. Both dumbbells move together on each rep. Each rep finishes with full lockout at the top. Raw lifting only. Allowed equipment: matched dumbbells, flat bench, optional rack, optional belt, optional wrist wraps. Disallowed variations: incline dumbbell press, decline dumbbell press, single-arm dumbbell press, machine press, Smith machine, floor press, partial reps, and assisted reps. Estimated 1RM is calculated from bilateral load (weight per dumbbell × 2) and entered reps.
Use the Log Strict Press setup and load convention
The entered weight for strict Log Strict Press. Valid Log Strict Press reps. Press the log overhead using only upper-body pressing strength while the knees and hips remain extended. A valid finish requires elbows locked, log controlled overhead, and no dip, drive, rebend, or press-out save. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Dumbbell Bench Press result and one recent Log Strict Press result
First lift: weight per dumbbell and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Log Strict Press — View the individual Log Strict Press standards and next strength-level target.
- Bench Press 1 Rep Max Calculator — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Log Push Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Standing Log Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.