Dumbbell Bench Press vs Lying Dumbbell Pullover Strength Standards
Compare your dumbbell bench press and lying dumbbell pullover against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight per dumbbell and 1–12 strict reps. Second lift: weight of one dumbbell 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, upper arms reach torso level or slightly below. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Bench Press vs Lying Dumbbell Pullover Strength Standards
These bodyweight tables place the dumbbell bench press and lying dumbbell pullover 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 Dumbbell Bench Press / Lying Dumbbell Pullover, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Dumbbell Bench Press vs Lying Dumbbell Pullover 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 |
| Lying Dumbbell Pullover | 42 lb19.1 kg | 63 lb28.6 kg | 91 lb41.3 kg | 126 lb57.2 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 52 lb23.6 kg | 82 lb37.2 kg | 126 lb57.2 kg | 162 lb73.5 kg |
| Lying Dumbbell Pullover | 44 lb20 kg | 67 lb30.4 kg | 96 lb43.5 kg | 133 lb60.3 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 55 lb24.9 kg | 86 lb39 kg | 132 lb59.9 kg | 171 lb77.6 kg |
| Lying Dumbbell Pullover | 47 lb21.3 kg | 70 lb31.8 kg | 101 lb45.8 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 57 lb25.9 kg | 90 lb40.8 kg | 138 lb62.6 kg | 179 lb81.2 kg |
| Lying Dumbbell Pullover | 49 lb22.2 kg | 73 lb33.1 kg | 106 lb48.1 kg | 146 lb66.2 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 60 lb27.2 kg | 94 lb42.6 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Lying Dumbbell Pullover | 51 lb23.1 kg | 77 lb34.9 kg | 111 lb50.3 kg | 152 lb68.9 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 62 lb28.1 kg | 97 lb44 kg | 150 lb68 kg | 194 lb88 kg |
| Lying Dumbbell Pullover | 53 lb24 kg | 80 lb36.3 kg | 115 lb52.2 kg | 159 lb72.1 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 65 lb29.5 kg | 101 lb45.8 kg | 156 lb70.8 kg | 202 lb91.6 kg |
| Lying Dumbbell Pullover | 55 lb24.9 kg | 83 lb37.6 kg | 120 lb54.4 kg | 165 lb74.8 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 162 lb73.5 kg | 209 lb94.8 kg |
| Lying Dumbbell Pullover | 57 lb25.9 kg | 86 lb39 kg | 124 lb56.2 kg | 171 lb77.6 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 69 lb31.3 kg | 109 lb49.4 kg | 168 lb76.2 kg | 216 lb98 kg |
| Lying Dumbbell Pullover | 59 lb26.8 kg | 89 lb40.4 kg | 128 lb58.1 kg | 177 lb80.3 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 72 lb32.7 kg | 112 lb50.8 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Lying Dumbbell Pullover | 61 lb27.7 kg | 92 lb41.7 kg | 133 lb60.3 kg | 183 lb83 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 74 lb33.6 kg | 116 lb52.6 kg | 179 lb81.2 kg | 230 lb104.3 kg |
| Lying Dumbbell Pullover | 63 lb28.6 kg | 95 lb43.1 kg | 137 lb62.1 kg | 189 lb85.7 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 76 lb34.5 kg | 119 lb54 kg | 184 lb83.5 kg | 237 lb107.5 kg |
| Lying Dumbbell Pullover | 65 lb29.5 kg | 98 lb44.5 kg | 141 lb64 kg | 194 lb88 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 78 lb35.4 kg | 123 lb55.8 kg | 189 lb85.7 kg | 244 lb110.7 kg |
| Lying Dumbbell Pullover | 67 lb30.4 kg | 100 lb45.4 kg | 145 lb65.8 kg | 200 lb90.7 kg | |
| 250 lb113.4 kg | Dumbbell Bench Press | 80 lb36.3 kg | 126 lb57.2 kg | 195 lb88.5 kg | 251 lb113.9 kg |
| Lying Dumbbell Pullover | 68 lb30.8 kg | 103 lb46.7 kg | 149 lb67.6 kg | 205 lb93 kg | |
| 260 lb117.9 kg | Dumbbell Bench Press | 83 lb37.6 kg | 129 lb58.5 kg | 200 lb90.7 kg | 258 lb117 kg |
| Lying Dumbbell Pullover | 70 lb31.8 kg | 106 lb48.1 kg | 153 lb69.4 kg | 211 lb95.7 kg | |
| 270 lb122.5 kg | Dumbbell Bench Press | 85 lb38.6 kg | 133 lb60.3 kg | 205 lb93 kg | 264 lb119.7 kg |
| Lying Dumbbell Pullover | 72 lb32.7 kg | 109 lb49.4 kg | 157 lb71.2 kg | 216 lb98 kg | |
| 280 lb127 kg | Dumbbell Bench Press | 87 lb39.5 kg | 136 lb61.7 kg | 210 lb95.3 kg | 271 lb122.9 kg |
| Lying Dumbbell Pullover | 74 lb33.6 kg | 111 lb50.3 kg | 161 lb73 kg | 221 lb100.2 kg | |
| 290 lb131.5 kg | Dumbbell Bench Press | 89 lb40.4 kg | 139 lb63 kg | 215 lb97.5 kg | 277 lb125.6 kg |
| Lying Dumbbell Pullover | 76 lb34.5 kg | 114 lb51.7 kg | 164 lb74.4 kg | 227 lb103 kg | |
| 300 lb136.1 kg | Dumbbell Bench Press | 91 lb41.3 kg | 142 lb64.4 kg | 220 lb99.8 kg | 283 lb128.4 kg |
| Lying Dumbbell Pullover | 77 lb34.9 kg | 117 lb53.1 kg | 168 lb76.2 kg | 232 lb105.2 kg |
Women’s Dumbbell Bench Press vs Lying Dumbbell Pullover 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 |
| Lying Dumbbell Pullover | 25 lb11.3 kg | 40 lb18.1 kg | 57 lb25.9 kg | 80 lb36.3 kg | |
| 110 lb49.9 kg | Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 61 lb27.7 kg | 85 lb38.6 kg |
| Lying Dumbbell Pullover | 27 lb12.2 kg | 43 lb19.5 kg | 61 lb27.7 kg | 85 lb38.6 kg | |
| 120 lb54.4 kg | Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 90 lb40.8 kg |
| Lying Dumbbell Pullover | 28 lb12.7 kg | 46 lb20.9 kg | 65 lb29.5 kg | 90 lb40.8 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 21 lb9.5 kg | 41 lb18.6 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Lying Dumbbell Pullover | 30 lb13.6 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 72 lb32.7 kg | 100 lb45.4 kg |
| Lying Dumbbell Pullover | 32 lb14.5 kg | 51 lb23.1 kg | 72 lb32.7 kg | 100 lb45.4 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 75 lb34 kg | 105 lb47.6 kg |
| Lying Dumbbell Pullover | 33 lb15 kg | 53 lb24 kg | 75 lb34 kg | 105 lb47.6 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 24 lb10.9 kg | 47 lb21.3 kg | 78 lb35.4 kg | 110 lb49.9 kg |
| Lying Dumbbell Pullover | 34 lb15.4 kg | 55 lb24.9 kg | 78 lb35.4 kg | 110 lb49.9 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 25 lb11.3 kg | 49 lb22.2 kg | 82 lb37.2 kg | 114 lb51.7 kg |
| Lying Dumbbell Pullover | 36 lb16.3 kg | 58 lb26.3 kg | 82 lb37.2 kg | 114 lb51.7 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 26 lb11.8 kg | 51 lb23.1 kg | 85 lb38.6 kg | 119 lb54 kg |
| Lying Dumbbell Pullover | 37 lb16.8 kg | 60 lb27.2 kg | 85 lb38.6 kg | 119 lb54 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 27 lb12.2 kg | 53 lb24 kg | 88 lb39.9 kg | 123 lb55.8 kg |
| Lying Dumbbell Pullover | 39 lb17.7 kg | 62 lb28.1 kg | 88 lb39.9 kg | 123 lb55.8 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 28 lb12.7 kg | 55 lb24.9 kg | 91 lb41.3 kg | 127 lb57.6 kg |
| Lying Dumbbell Pullover | 40 lb18.1 kg | 64 lb29 kg | 91 lb41.3 kg | 127 lb57.6 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 29 lb13.2 kg | 56 lb25.4 kg | 94 lb42.6 kg | 131 lb59.4 kg |
| Lying Dumbbell Pullover | 41 lb18.6 kg | 66 lb29.9 kg | 94 lb42.6 kg | 131 lb59.4 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 30 lb13.6 kg | 58 lb26.3 kg | 97 lb44 kg | 136 lb61.7 kg |
| Lying Dumbbell Pullover | 43 lb19.5 kg | 68 lb30.8 kg | 97 lb44 kg | 136 lb61.7 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 31 lb14.1 kg | 60 lb27.2 kg | 100 lb45.4 kg | 140 lb63.5 kg |
| Lying Dumbbell Pullover | 44 lb20 kg | 70 lb31.8 kg | 100 lb45.4 kg | 140 lb63.5 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 31 lb14.1 kg | 62 lb28.1 kg | 103 lb46.7 kg | 144 lb65.3 kg |
| Lying Dumbbell Pullover | 45 lb20.4 kg | 73 lb33.1 kg | 103 lb46.7 kg | 144 lb65.3 kg |
How Your Dumbbell Bench Press vs Lying Dumbbell Pullover 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
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Dumbbell Bench Press and Lying Dumbbell Pullover sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the dumbbell bench press strength level
The dumbbell 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.
The target rises more slowly than bodyweight so larger lifters are expected to press more without requiring strength to increase pound for pound.
3. Find the lying dumbbell pullover strength level
The standards use the sex-specific thresholds from the individual Lying Dumbbell Pullover 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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 lying dumbbell pullover | 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 Dumbbell Bench Press and Lying Dumbbell Pullover Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Dumbbell Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 12.7 to 23.2 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Lying Dumbbell Pullover standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Lying Dumbbell Pullover 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 Lying Dumbbell Pullover Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice and Intermediate keep the same higher-target direction.
Across 100–240 lb bodyweight, the Elite gap changes from 0 to 0 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Lying Dumbbell Pullover standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Lying Dumbbell Pullover 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 Lying Dumbbell Pullover Exercises Used by This Calculator
For a useful comparison, perform a strict dumbbell bench press and a strict lying dumbbell pullover using the setup and load rules below. Use strict, repeatable Dumbbell Bench Press and Lying Dumbbell Pullover 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 Lying Dumbbell Pullover setup and load convention
Upper back supported on flat bench, torso stable. One dumbbell held with both hands. Elbows slightly bent and fixed. Lower dumbbell behind head to full stretch. Upper arms reach torso level or slightly below. Return dumbbell directly over chest. No elbow extension into pressing motion. No hip drive or bridging allowed. No momentum or swinging. Full stretch required every rep.
Enter one recent Dumbbell Bench Press result and one recent Lying Dumbbell Pullover result
First lift: weight per dumbbell and 1–12 strict reps. Second lift: weight of one dumbbell and 1–12 strict reps. Pounds or kilograms.
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