Dumbbell Bench Press vs Reverse-Grip Incline Bench Press Strength Standards
Compare your dumbbell bench press and reverse-grip incline bench press 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 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, bar contacts the lower sternum or upper abdomen under control. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Bench Press vs Reverse-Grip Incline Bench Press Strength Standards
These bodyweight tables place the dumbbell bench press and reverse-grip incline bench 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 Dumbbell Bench Press / Reverse-Grip Incline Bench Press, 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 Reverse-Grip Incline Bench 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 |
| Reverse-Grip Incline Bench Press | 71 lb32.2 kg | 97 lb44 kg | 124 lb56.2 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 |
| Reverse-Grip Incline Bench Press | 75 lb34 kg | 102 lb46.3 kg | 130 lb59 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 |
| Reverse-Grip Incline Bench Press | 79 lb35.8 kg | 108 lb49 kg | 137 lb62.1 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 |
| Reverse-Grip Incline Bench Press | 83 lb37.6 kg | 113 lb51.3 kg | 144 lb65.3 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 |
| Reverse-Grip Incline Bench Press | 86 lb39 kg | 118 lb53.5 kg | 150 lb68 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 |
| Reverse-Grip Incline Bench Press | 90 lb40.8 kg | 123 lb55.8 kg | 156 lb70.8 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 |
| Reverse-Grip Incline Bench Press | 94 lb42.6 kg | 127 lb57.6 kg | 162 lb73.5 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 |
| Reverse-Grip Incline Bench Press | 97 lb44 kg | 132 lb59.9 kg | 168 lb76.2 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 |
| Reverse-Grip Incline Bench Press | 100 lb45.4 kg | 137 lb62.1 kg | 174 lb78.9 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 |
| Reverse-Grip Incline Bench Press | 104 lb47.2 kg | 141 lb64 kg | 180 lb81.6 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 |
| Reverse-Grip Incline Bench Press | 107 lb48.5 kg | 146 lb66.2 kg | 185 lb83.9 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 |
| Reverse-Grip Incline Bench Press | 110 lb49.9 kg | 150 lb68 kg | 191 lb86.6 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 |
| Reverse-Grip Incline Bench Press | 113 lb51.3 kg | 154 lb69.9 kg | 196 lb88.9 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 |
| Reverse-Grip Incline Bench Press | 116 lb52.6 kg | 159 lb72.1 kg | 202 lb91.6 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 |
| Reverse-Grip Incline Bench Press | 120 lb54.4 kg | 163 lb73.9 kg | 207 lb93.9 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 |
| Reverse-Grip Incline Bench Press | 123 lb55.8 kg | 167 lb75.7 kg | 212 lb96.2 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 |
| Reverse-Grip Incline Bench Press | 126 lb57.2 kg | 171 lb77.6 kg | 218 lb98.9 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 |
| Reverse-Grip Incline Bench Press | 129 lb58.5 kg | 175 lb79.4 kg | 223 lb101.2 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 |
| Reverse-Grip Incline Bench Press | 132 lb59.9 kg | 179 lb81.2 kg | 228 lb103.4 kg | 274 lb124.3 kg |
Women’s Dumbbell Bench Press vs Reverse-Grip Incline Bench 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 |
| Reverse-Grip Incline Bench Press | 33 lb15 kg | 45 lb20.4 kg | 59 lb26.8 kg | 76 lb34.5 kg | |
| 110 lb49.9 kg | Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 61 lb27.7 kg | 85 lb38.6 kg |
| Reverse-Grip Incline Bench Press | 35 lb15.9 kg | 48 lb21.8 kg | 63 lb28.6 kg | 81 lb36.7 kg | |
| 120 lb54.4 kg | Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 90 lb40.8 kg |
| Reverse-Grip Incline Bench Press | 37 lb16.8 kg | 51 lb23.1 kg | 66 lb29.9 kg | 86 lb39 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 21 lb9.5 kg | 41 lb18.6 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Reverse-Grip Incline Bench Press | 39 lb17.7 kg | 54 lb24.5 kg | 70 lb31.8 kg | 91 lb41.3 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 72 lb32.7 kg | 100 lb45.4 kg |
| Reverse-Grip Incline Bench Press | 41 lb18.6 kg | 56 lb25.4 kg | 74 lb33.6 kg | 96 lb43.5 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 75 lb34 kg | 105 lb47.6 kg |
| Reverse-Grip Incline Bench Press | 43 lb19.5 kg | 59 lb26.8 kg | 77 lb34.9 kg | 100 lb45.4 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 24 lb10.9 kg | 47 lb21.3 kg | 78 lb35.4 kg | 110 lb49.9 kg |
| Reverse-Grip Incline Bench Press | 45 lb20.4 kg | 62 lb28.1 kg | 80 lb36.3 kg | 104 lb47.2 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 25 lb11.3 kg | 49 lb22.2 kg | 82 lb37.2 kg | 114 lb51.7 kg |
| Reverse-Grip Incline Bench Press | 47 lb21.3 kg | 64 lb29 kg | 84 lb38.1 kg | 109 lb49.4 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 26 lb11.8 kg | 51 lb23.1 kg | 85 lb38.6 kg | 119 lb54 kg |
| Reverse-Grip Incline Bench Press | 49 lb22.2 kg | 67 lb30.4 kg | 87 lb39.5 kg | 113 lb51.3 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 27 lb12.2 kg | 53 lb24 kg | 88 lb39.9 kg | 123 lb55.8 kg |
| Reverse-Grip Incline Bench Press | 50 lb22.7 kg | 69 lb31.3 kg | 90 lb40.8 kg | 117 lb53.1 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 28 lb12.7 kg | 55 lb24.9 kg | 91 lb41.3 kg | 127 lb57.6 kg |
| Reverse-Grip Incline Bench Press | 52 lb23.6 kg | 71 lb32.2 kg | 93 lb42.2 kg | 121 lb54.9 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 29 lb13.2 kg | 56 lb25.4 kg | 94 lb42.6 kg | 131 lb59.4 kg |
| Reverse-Grip Incline Bench Press | 54 lb24.5 kg | 74 lb33.6 kg | 96 lb43.5 kg | 125 lb56.7 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 30 lb13.6 kg | 58 lb26.3 kg | 97 lb44 kg | 136 lb61.7 kg |
| Reverse-Grip Incline Bench Press | 56 lb25.4 kg | 76 lb34.5 kg | 99 lb44.9 kg | 129 lb58.5 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 31 lb14.1 kg | 60 lb27.2 kg | 100 lb45.4 kg | 140 lb63.5 kg |
| Reverse-Grip Incline Bench Press | 57 lb25.9 kg | 78 lb35.4 kg | 102 lb46.3 kg | 133 lb60.3 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 31 lb14.1 kg | 62 lb28.1 kg | 103 lb46.7 kg | 144 lb65.3 kg |
| Reverse-Grip Incline Bench Press | 59 lb26.8 kg | 81 lb36.7 kg | 105 lb47.6 kg | 137 lb62.1 kg |
How Your Dumbbell Bench Press vs Reverse-Grip Incline Bench 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
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)
Set quality matters for this Dumbbell Bench Press vs Reverse-Grip Incline Bench Press comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the dumbbell bench press strength level
For dumbbell bench press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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 reverse-grip incline bench press strength level
For reverse-grip incline bench press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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.
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 reverse-grip incline bench 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Dumbbell Bench Press and Reverse-Grip Incline Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Reverse-Grip Incline Bench Press for Novice, Intermediate, and Advanced throughout the table.
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 Reverse-Grip Incline Bench Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Reverse-Grip Incline Bench 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 Reverse-Grip Incline Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Reverse-Grip Incline Bench Press for Novice, Intermediate, and Advanced throughout the table.
At Elite, the difference is 1.8 kg at 100 lb and 3.2 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Reverse-Grip Incline Bench Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Reverse-Grip Incline Bench 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 Reverse-Grip Incline Bench Press Exercises Used by This Calculator
For a useful comparison, perform a strict dumbbell bench press and a strict reverse-grip incline bench press using the setup and load rules below. Use strict, repeatable Dumbbell Bench Press and Reverse-Grip Incline Bench 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 Reverse-Grip Incline Bench Press setup and load convention
Backrest exactly 30 degrees above horizontal. Fully supinated thumb-around grip. Index-finger centerlines exactly 60.0 cm apart. Total load includes the straight bar and all plates. Bar contacts the lower sternum or upper abdomen under control. No bounce, sink, tilt, or spotter assistance. Head, shoulders, buttocks, and both feet maintain contact. Leg drive is allowed without losing five-point contact. Finish with full simultaneous elbow lockout. No board, pin, band, chain, machine, support, or equipped assistance.
Enter one recent Dumbbell Bench Press result and one recent Reverse-Grip Incline Bench 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.
- Reverse-Grip Incline Bench Press — View the individual Reverse-Grip Incline Bench 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.
- Barbell Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Wide Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.