Dumbbell Bench Press vs Viking Press Strength Standards
Compare your dumbbell bench press and viking 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, drive or press the handles to full overhead lockout through the apparatus path, then return under control. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Bench Press vs Viking Press Strength Standards
The paired standards below show what the dumbbell bench press and viking press each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Dumbbell Bench Press / Viking Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Bench Press vs Viking 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 |
| Viking Press | 71 lb32.2 kg | 93 lb42.2 kg | 119 lb54 kg | 152 lb68.9 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 52 lb23.6 kg | 82 lb37.2 kg | 126 lb57.2 kg | 162 lb73.5 kg |
| Viking Press | 75 lb34 kg | 99 lb44.9 kg | 126 lb57.2 kg | 160 lb72.6 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 55 lb24.9 kg | 86 lb39 kg | 132 lb59.9 kg | 171 lb77.6 kg |
| Viking Press | 79 lb35.8 kg | 104 lb47.2 kg | 132 lb59.9 kg | 168 lb76.2 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 57 lb25.9 kg | 90 lb40.8 kg | 138 lb62.6 kg | 179 lb81.2 kg |
| Viking Press | 83 lb37.6 kg | 108 lb49 kg | 138 lb62.6 kg | 176 lb79.8 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 60 lb27.2 kg | 94 lb42.6 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Viking Press | 86 lb39 kg | 113 lb51.3 kg | 144 lb65.3 kg | 184 lb83.5 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 62 lb28.1 kg | 97 lb44 kg | 150 lb68 kg | 194 lb88 kg |
| Viking Press | 90 lb40.8 kg | 118 lb53.5 kg | 150 lb68 kg | 191 lb86.6 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 65 lb29.5 kg | 101 lb45.8 kg | 156 lb70.8 kg | 202 lb91.6 kg |
| Viking Press | 94 lb42.6 kg | 123 lb55.8 kg | 156 lb70.8 kg | 199 lb90.3 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 162 lb73.5 kg | 209 lb94.8 kg |
| Viking Press | 97 lb44 kg | 127 lb57.6 kg | 162 lb73.5 kg | 206 lb93.4 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 69 lb31.3 kg | 109 lb49.4 kg | 168 lb76.2 kg | 216 lb98 kg |
| Viking Press | 100 lb45.4 kg | 131 lb59.4 kg | 168 lb76.2 kg | 213 lb96.6 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 72 lb32.7 kg | 112 lb50.8 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Viking Press | 104 lb47.2 kg | 136 lb61.7 kg | 173 lb78.5 kg | 220 lb99.8 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 74 lb33.6 kg | 116 lb52.6 kg | 179 lb81.2 kg | 230 lb104.3 kg |
| Viking Press | 107 lb48.5 kg | 140 lb63.5 kg | 179 lb81.2 kg | 227 lb103 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 76 lb34.5 kg | 119 lb54 kg | 184 lb83.5 kg | 237 lb107.5 kg |
| Viking Press | 110 lb49.9 kg | 144 lb65.3 kg | 184 lb83.5 kg | 234 lb106.1 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 78 lb35.4 kg | 123 lb55.8 kg | 189 lb85.7 kg | 244 lb110.7 kg |
| Viking Press | 113 lb51.3 kg | 148 lb67.1 kg | 189 lb85.7 kg | 241 lb109.3 kg | |
| 250 lb113.4 kg | Dumbbell Bench Press | 80 lb36.3 kg | 126 lb57.2 kg | 195 lb88.5 kg | 251 lb113.9 kg |
| Viking Press | 116 lb52.6 kg | 152 lb68.9 kg | 195 lb88.5 kg | 247 lb112 kg | |
| 260 lb117.9 kg | Dumbbell Bench Press | 83 lb37.6 kg | 129 lb58.5 kg | 200 lb90.7 kg | 258 lb117 kg |
| Viking Press | 120 lb54.4 kg | 157 lb71.2 kg | 200 lb90.7 kg | 254 lb115.2 kg | |
| 270 lb122.5 kg | Dumbbell Bench Press | 85 lb38.6 kg | 133 lb60.3 kg | 205 lb93 kg | 264 lb119.7 kg |
| Viking Press | 123 lb55.8 kg | 161 lb73 kg | 205 lb93 kg | 260 lb117.9 kg | |
| 280 lb127 kg | Dumbbell Bench Press | 87 lb39.5 kg | 136 lb61.7 kg | 210 lb95.3 kg | 271 lb122.9 kg |
| Viking Press | 126 lb57.2 kg | 164 lb74.4 kg | 210 lb95.3 kg | 267 lb121.1 kg | |
| 290 lb131.5 kg | Dumbbell Bench Press | 89 lb40.4 kg | 139 lb63 kg | 215 lb97.5 kg | 277 lb125.6 kg |
| Viking Press | 129 lb58.5 kg | 168 lb76.2 kg | 215 lb97.5 kg | 273 lb123.8 kg | |
| 300 lb136.1 kg | Dumbbell Bench Press | 91 lb41.3 kg | 142 lb64.4 kg | 220 lb99.8 kg | 283 lb128.4 kg |
| Viking Press | 132 lb59.9 kg | 172 lb78 kg | 220 lb99.8 kg | 279 lb126.6 kg |
Women’s Dumbbell Bench Press vs Viking 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 |
| Viking Press | 34 lb15.4 kg | 48 lb21.8 kg | 64 lb29 kg | 85 lb38.6 kg | |
| 110 lb49.9 kg | Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 61 lb27.7 kg | 85 lb38.6 kg |
| Viking Press | 37 lb16.8 kg | 51 lb23.1 kg | 68 lb30.8 kg | 91 lb41.3 kg | |
| 120 lb54.4 kg | Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 90 lb40.8 kg |
| Viking Press | 39 lb17.7 kg | 54 lb24.5 kg | 72 lb32.7 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 |
| Viking Press | 41 lb18.6 kg | 57 lb25.9 kg | 76 lb34.5 kg | 102 lb46.3 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 72 lb32.7 kg | 100 lb45.4 kg |
| Viking Press | 43 lb19.5 kg | 60 lb27.2 kg | 80 lb36.3 kg | 107 lb48.5 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 75 lb34 kg | 105 lb47.6 kg |
| Viking Press | 45 lb20.4 kg | 63 lb28.6 kg | 84 lb38.1 kg | 112 lb50.8 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 24 lb10.9 kg | 47 lb21.3 kg | 78 lb35.4 kg | 110 lb49.9 kg |
| Viking Press | 47 lb21.3 kg | 66 lb29.9 kg | 88 lb39.9 kg | 117 lb53.1 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 25 lb11.3 kg | 49 lb22.2 kg | 82 lb37.2 kg | 114 lb51.7 kg |
| Viking Press | 49 lb22.2 kg | 68 lb30.8 kg | 91 lb41.3 kg | 122 lb55.3 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 26 lb11.8 kg | 51 lb23.1 kg | 85 lb38.6 kg | 119 lb54 kg |
| Viking Press | 51 lb23.1 kg | 71 lb32.2 kg | 95 lb43.1 kg | 126 lb57.2 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 27 lb12.2 kg | 53 lb24 kg | 88 lb39.9 kg | 123 lb55.8 kg |
| Viking Press | 53 lb24 kg | 74 lb33.6 kg | 98 lb44.5 kg | 131 lb59.4 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 28 lb12.7 kg | 55 lb24.9 kg | 91 lb41.3 kg | 127 lb57.6 kg |
| Viking Press | 55 lb24.9 kg | 76 lb34.5 kg | 102 lb46.3 kg | 136 lb61.7 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 29 lb13.2 kg | 56 lb25.4 kg | 94 lb42.6 kg | 131 lb59.4 kg |
| Viking Press | 56 lb25.4 kg | 79 lb35.8 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 30 lb13.6 kg | 58 lb26.3 kg | 97 lb44 kg | 136 lb61.7 kg |
| Viking Press | 58 lb26.3 kg | 81 lb36.7 kg | 108 lb49 kg | 145 lb65.8 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 31 lb14.1 kg | 60 lb27.2 kg | 100 lb45.4 kg | 140 lb63.5 kg |
| Viking Press | 60 lb27.2 kg | 84 lb38.1 kg | 112 lb50.8 kg | 149 lb67.6 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 31 lb14.1 kg | 62 lb28.1 kg | 103 lb46.7 kg | 144 lb65.3 kg |
| Viking Press | 62 lb28.1 kg | 86 lb39 kg | 115 lb52.2 kg | 153 lb69.4 kg |
How Your Dumbbell Bench Press vs Viking 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
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)
Use recent Dumbbell Bench Press and Viking Press 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
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 viking press strength level
For viking 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 lift more without requiring strength to increase pound for pound.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 viking 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 Viking Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Viking Press for Novice and Intermediate throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 1 to 1.8 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Viking Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Viking 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 Viking 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.
2.3 → 4.1 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 Viking Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Viking 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 Viking Press Exercises Used by This Calculator
Valid results depend on using the specified dumbbell bench press and viking press technique and load convention. Use strict, repeatable Dumbbell Bench Press and Viking 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 Viking Press setup and load convention
The entered weight for strict Viking Press. Valid Viking Press reps. Drive or press the handles to full overhead lockout through the apparatus path, then return under control. A valid finish requires controlled lockout and no machine bounce, spotter help, or shortened range. 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 Viking 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.
- Viking Press — View the individual Viking 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.
- Axle Push 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.