Larsen Press vs Dumbbell Bench Press Strength Standards
Compare your Larsen press and dumbbell bench press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
For Larsen Press, enter total straight-bar weight including bar and plates. For Dumbbell Bench Press, enter the weight of one dumbbell. Use a strict flat-bench Larsen press from controlled chest touch to full elbow lockout with no foot contact or leg drive and a strict, repeatable dumbbell bench press set that follows the canonical setup, range, and lockout rules. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Larsen Press vs Dumbbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Larsen press and dumbbell bench press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your Larsen press and dumbbell bench press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Larsen Press / Dumbbell Bench Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Larsen Press vs Dumbbell Bench Press Standards
How to read the table: The first number is Larsen Press; the second is Dumbbell Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 77 / 49 lb 34.9 / 22.2 kg | 109 / 77 lb 49.4 / 34.9 kg | 143 / 119 lb 64.9 / 54 kg | 177 / 154 lb 80.3 / 69.9 kg |
| 130 lb 59 kg | 82 / 52 lb 37.2 / 23.6 kg | 115 / 82 lb 52.2 / 37.2 kg | 151 / 126 lb 68.5 / 57.2 kg | 187 / 162 lb 84.8 / 73.5 kg |
| 140 lb 63.5 kg | 86 / 55 lb 39 / 24.9 kg | 121 / 86 lb 54.9 / 39 kg | 158 / 132 lb 71.7 / 59.9 kg | 197 / 171 lb 89.4 / 77.6 kg |
| 150 lb 68 kg | 90 / 57 lb 40.8 / 25.9 kg | 126 / 90 lb 57.2 / 40.8 kg | 166 / 138 lb 75.3 / 62.6 kg | 206 / 179 lb 93.4 / 81.2 kg |
| 160 lb 72.6 kg | 94 / 60 lb 42.6 / 27.2 kg | 132 / 94 lb 59.9 / 42.6 kg | 173 / 144 lb 78.5 / 65.3 kg | 215 / 186 lb 97.5 / 84.4 kg |
| 170 lb 77.1 kg | 97 / 62 lb 44 / 28.1 kg | 137 / 97 lb 62.1 / 44 kg | 180 / 150 lb 81.6 / 68 kg | 224 / 194 lb 101.6 / 88 kg |
| 180 lb 81.6 kg | 101 / 65 lb 45.8 / 29.5 kg | 143 / 101 lb 64.9 / 45.8 kg | 187 / 156 lb 84.8 / 70.8 kg | 232 / 202 lb 105.2 / 91.6 kg |
| 190 lb 86.2 kg | 105 / 67 lb 47.6 / 30.4 kg | 148 / 105 lb 67.1 / 47.6 kg | 194 / 162 lb 88 / 73.5 kg | 241 / 209 lb 109.3 / 94.8 kg |
| 200 lb 90.7 kg | 109 / 69 lb 49.4 / 31.3 kg | 153 / 109 lb 69.4 / 49.4 kg | 201 / 168 lb 91.2 / 76.2 kg | 249 / 216 lb 112.9 / 98 kg |
| 210 lb 95.3 kg | 112 / 72 lb 50.8 / 32.7 kg | 158 / 112 lb 71.7 / 50.8 kg | 207 / 173 lb 93.9 / 78.5 kg | 258 / 223 lb 117 / 101.2 kg |
| 220 lb 99.8 kg | 116 / 74 lb 52.6 / 33.6 kg | 163 / 116 lb 73.9 / 52.6 kg | 214 / 179 lb 97.1 / 81.2 kg | 266 / 230 lb 120.7 / 104.3 kg |
| 230 lb 104.3 kg | 119 / 76 lb 54 / 34.5 kg | 168 / 119 lb 76.2 / 54 kg | 220 / 184 lb 99.8 / 83.5 kg | 274 / 237 lb 124.3 / 107.5 kg |
| 240 lb 108.9 kg | 123 / 78 lb 55.8 / 35.4 kg | 173 / 123 lb 78.5 / 55.8 kg | 227 / 189 lb 103 / 85.7 kg | 282 / 244 lb 127.9 / 110.7 kg |
| 250 lb 113.4 kg | 126 / 80 lb 57.2 / 36.3 kg | 178 / 126 lb 80.7 / 57.2 kg | 233 / 195 lb 105.7 / 88.5 kg | 289 / 251 lb 131.1 / 113.9 kg |
| 260 lb 117.9 kg | 129 / 83 lb 58.5 / 37.6 kg | 182 / 129 lb 82.6 / 58.5 kg | 239 / 200 lb 108.4 / 90.7 kg | 297 / 258 lb 134.7 / 117 kg |
| 270 lb 122.5 kg | 133 / 85 lb 60.3 / 38.6 kg | 187 / 133 lb 84.8 / 60.3 kg | 245 / 205 lb 111.1 / 93 kg | 305 / 264 lb 138.3 / 119.7 kg |
| 280 lb 127 kg | 136 / 87 lb 61.7 / 39.5 kg | 192 / 136 lb 87.1 / 61.7 kg | 251 / 210 lb 113.9 / 95.3 kg | 312 / 271 lb 141.5 / 122.9 kg |
| 290 lb 131.5 kg | 139 / 89 lb 63 / 40.4 kg | 196 / 139 lb 88.9 / 63 kg | 257 / 215 lb 116.6 / 97.5 kg | 319 / 277 lb 144.7 / 125.6 kg |
| 300 lb 136.1 kg | 142 / 91 lb 64.4 / 41.3 kg | 201 / 142 lb 91.2 / 64.4 kg | 263 / 220 lb 119.3 / 99.8 kg | 327 / 283 lb 148.3 / 128.4 kg |
Women’s Larsen Press vs Dumbbell Bench Press Standards
How to read the table: The first number is Larsen Press; the second is Dumbbell Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 39 / 18 lb 17.7 / 8.2 kg | 57 / 34 lb 25.9 / 15.4 kg | 78 / 57 lb 35.4 / 25.9 kg | 98 / 80 lb 44.5 / 36.3 kg |
| 110 lb 49.9 kg | 41 / 19 lb 18.6 / 8.6 kg | 61 / 37 lb 27.7 / 16.8 kg | 83 / 61 lb 37.6 / 27.7 kg | 105 / 85 lb 47.6 / 38.6 kg |
| 120 lb 54.4 kg | 44 / 20 lb 20 / 9.1 kg | 65 / 39 lb 29.5 / 17.7 kg | 88 / 65 lb 39.9 / 29.5 kg | 111 / 90 lb 50.3 / 40.8 kg |
| 130 lb 59 kg | 46 / 21 lb 20.9 / 9.5 kg | 68 / 41 lb 30.8 / 18.6 kg | 93 / 68 lb 42.2 / 30.8 kg | 117 / 95 lb 53.1 / 43.1 kg |
| 140 lb 63.5 kg | 49 / 22 lb 22.2 / 10 kg | 72 / 43 lb 32.7 / 19.5 kg | 97 / 72 lb 44 / 32.7 kg | 123 / 100 lb 55.8 / 45.4 kg |
| 150 lb 68 kg | 51 / 23 lb 23.1 / 10.4 kg | 75 / 45 lb 34 / 20.4 kg | 102 / 75 lb 46.3 / 34 kg | 129 / 105 lb 58.5 / 47.6 kg |
| 160 lb 72.6 kg | 53 / 24 lb 24 / 10.9 kg | 78 / 47 lb 35.4 / 21.3 kg | 106 / 78 lb 48.1 / 35.4 kg | 135 / 110 lb 61.2 / 49.9 kg |
| 170 lb 77.1 kg | 55 / 25 lb 24.9 / 11.3 kg | 82 / 49 lb 37.2 / 22.2 kg | 111 / 82 lb 50.3 / 37.2 kg | 140 / 114 lb 63.5 / 51.7 kg |
| 180 lb 81.6 kg | 58 / 26 lb 26.3 / 11.8 kg | 85 / 51 lb 38.6 / 23.1 kg | 115 / 85 lb 52.2 / 38.6 kg | 146 / 119 lb 66.2 / 54 kg |
| 190 lb 86.2 kg | 60 / 27 lb 27.2 / 12.2 kg | 88 / 53 lb 39.9 / 24 kg | 119 / 88 lb 54 / 39.9 kg | 151 / 123 lb 68.5 / 55.8 kg |
| 200 lb 90.7 kg | 62 / 28 lb 28.1 / 12.7 kg | 91 / 55 lb 41.3 / 24.9 kg | 124 / 91 lb 56.2 / 41.3 kg | 156 / 127 lb 70.8 / 57.6 kg |
| 210 lb 95.3 kg | 64 / 29 lb 29 / 13.2 kg | 94 / 56 lb 42.6 / 25.4 kg | 128 / 94 lb 58.1 / 42.6 kg | 161 / 131 lb 73 / 59.4 kg |
| 220 lb 99.8 kg | 66 / 30 lb 29.9 / 13.6 kg | 97 / 58 lb 44 / 26.3 kg | 132 / 97 lb 59.9 / 44 kg | 167 / 136 lb 75.7 / 61.7 kg |
| 230 lb 104.3 kg | 68 / 31 lb 30.8 / 14.1 kg | 100 / 60 lb 45.4 / 27.2 kg | 136 / 100 lb 61.7 / 45.4 kg | 172 / 140 lb 78 / 63.5 kg |
| 240 lb 108.9 kg | 70 / 31 lb 31.8 / 14.1 kg | 103 / 62 lb 46.7 / 28.1 kg | 140 / 103 lb 63.5 / 46.7 kg | 176 / 144 lb 79.8 / 65.3 kg |
How Your Larsen Press vs Dumbbell Bench Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the Larsen press strength level
The standards use the sex-specific strength levels from the individual Larsen Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to press more without requiring strength to increase pound for pound.
3. Find the dumbbell bench press strength level
The standards use the sex-specific targets from the individual Dumbbell Bench Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier 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 is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 Larsen press | Adjust Larsen press targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell bench press | Adjust dumbbell bench press targets to exact bodyweight with the two-thirds 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Larsen Press and Dumbbell Bench Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the dumbbell bench press standard is higher; below zero means the Larsen press standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
10.4 → 19.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the Larsen press standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the Larsen press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −28 lb −12.7 kg | −32 lb −14.5 kg | −24 lb −10.9 kg | −23 lb −10.4 kg |
| 130 lb 59 kg | −30 lb −13.6 kg | −33 lb −15 kg | −25 lb −11.3 kg | −25 lb −11.3 kg |
| 140 lb 63.5 kg | −31 lb −14.1 kg | −35 lb −15.9 kg | −26 lb −11.8 kg | −26 lb −11.8 kg |
| 150 lb 68 kg | −33 lb −14.9 kg | −36 lb −16.4 kg | −28 lb −12.7 kg | −27 lb −12.2 kg |
| 160 lb 72.6 kg | −34 lb −15.4 kg | −38 lb −17.3 kg | −29 lb −13.2 kg | −29 lb −13.1 kg |
| 170 lb 77.1 kg | −35 lb −15.9 kg | −40 lb −18.1 kg | −30 lb −13.6 kg | −30 lb −13.6 kg |
| 180 lb 81.6 kg | −36 lb −16.3 kg | −42 lb −19.1 kg | −31 lb −14 kg | −30 lb −13.6 kg |
| 190 lb 86.2 kg | −38 lb −17.2 kg | −43 lb −19.5 kg | −32 lb −14.5 kg | −32 lb −14.5 kg |
| 200 lb 90.7 kg | −40 lb −18.1 kg | −44 lb −20 kg | −33 lb −15 kg | −33 lb −14.9 kg |
| 210 lb 95.3 kg | −40 lb −18.1 kg | −46 lb −20.9 kg | −34 lb −15.4 kg | −35 lb −15.8 kg |
| 220 lb 99.8 kg | −42 lb −19 kg | −47 lb −21.3 kg | −35 lb −15.9 kg | −36 lb −16.4 kg |
| 230 lb 104.3 kg | −43 lb −19.5 kg | −49 lb −22.2 kg | −36 lb −16.3 kg | −37 lb −16.8 kg |
| 240 lb 108.9 kg | −45 lb −20.4 kg | −50 lb −22.7 kg | −38 lb −17.3 kg | −38 lb −17.2 kg |
| 250 lb 113.4 kg | −46 lb −20.9 kg | −52 lb −23.5 kg | −38 lb −17.2 kg | −38 lb −17.2 kg |
| 260 lb 117.9 kg | −46 lb −20.9 kg | −53 lb −24.1 kg | −39 lb −17.7 kg | −39 lb −17.7 kg |
| 270 lb 122.5 kg | −48 lb −21.7 kg | −54 lb −24.5 kg | −40 lb −18.1 kg | −41 lb −18.6 kg |
| 280 lb 127 kg | −49 lb −22.2 kg | −56 lb −25.4 kg | −41 lb −18.6 kg | −41 lb −18.6 kg |
| 290 lb 131.5 kg | −50 lb −22.6 kg | −57 lb −25.9 kg | −42 lb −19.1 kg | −42 lb −19.1 kg |
| 300 lb 136.1 kg | −51 lb −23.1 kg | −59 lb −26.8 kg | −43 lb −19.5 kg | −44 lb −19.9 kg |
How Women’s Larsen Press and Dumbbell Bench 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.
8.2 → 14.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the Larsen press standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the Larsen press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −21 lb −9.5 kg | −23 lb −10.5 kg | −21 lb −9.5 kg | −18 lb −8.2 kg |
| 110 lb 49.9 kg | −22 lb −10 kg | −24 lb −10.9 kg | −22 lb −9.9 kg | −20 lb −9 kg |
| 120 lb 54.4 kg | −24 lb −10.9 kg | −26 lb −11.8 kg | −23 lb −10.4 kg | −21 lb −9.5 kg |
| 130 lb 59 kg | −25 lb −11.4 kg | −27 lb −12.2 kg | −25 lb −11.4 kg | −22 lb −10 kg |
| 140 lb 63.5 kg | −27 lb −12.2 kg | −29 lb −13.2 kg | −25 lb −11.3 kg | −23 lb −10.4 kg |
| 150 lb 68 kg | −28 lb −12.7 kg | −30 lb −13.6 kg | −27 lb −12.3 kg | −24 lb −10.9 kg |
| 160 lb 72.6 kg | −29 lb −13.1 kg | −31 lb −14.1 kg | −28 lb −12.7 kg | −25 lb −11.3 kg |
| 170 lb 77.1 kg | −30 lb −13.6 kg | −33 lb −15 kg | −29 lb −13.1 kg | −26 lb −11.8 kg |
| 180 lb 81.6 kg | −32 lb −14.5 kg | −34 lb −15.5 kg | −30 lb −13.6 kg | −27 lb −12.2 kg |
| 190 lb 86.2 kg | −33 lb −15 kg | −35 lb −15.9 kg | −31 lb −14.1 kg | −28 lb −12.7 kg |
| 200 lb 90.7 kg | −34 lb −15.4 kg | −36 lb −16.4 kg | −33 lb −14.9 kg | −29 lb −13.2 kg |
| 210 lb 95.3 kg | −35 lb −15.8 kg | −38 lb −17.2 kg | −34 lb −15.5 kg | −30 lb −13.6 kg |
| 220 lb 99.8 kg | −36 lb −16.3 kg | −39 lb −17.7 kg | −35 lb −15.9 kg | −31 lb −14 kg |
| 230 lb 104.3 kg | −37 lb −16.7 kg | −40 lb −18.2 kg | −36 lb −16.3 kg | −32 lb −14.5 kg |
| 240 lb 108.9 kg | −39 lb −17.7 kg | −41 lb −18.6 kg | −37 lb −16.8 kg | −32 lb −14.5 kg |
Larsen Press and Dumbbell Bench Press Exercises Used by This Calculator
This calculator uses a strict Larsen press and a strict dumbbell bench press. Use a strict legs-off Larsen press and a strict flat dumbbell bench press. Do not substitute standard leg-drive benching, paused or Spoto presses, floor presses, Smith-machine or machine presses, partial reps, bounced reps, assisted reps, or mismatched dumbbells.
Keep both legs off the floor for every rep
Enter total straight-bar weight including bar and plates. Keep the upper back, shoulders, and hips controlled on a flat bench while both legs remain elevated or held off the floor. Lower to a consistent chest touch and press to full elbow lockout. Do not use foot contact, leg drive, hip bridge, bounce, boards, pins, partial reps, assistance, or a standard, paused, Spoto, floor, Smith-machine, dumbbell, or machine press substitution.
Use a strict, repeatable Dumbbell Bench Press
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. Enter weight per dumbbell. Keep the same equipment and setup when retesting.
Enter one recent Larsen Press set and one recent Dumbbell Bench Press set
Enter total barbell weight for the Larsen press and one dumbbell’s weight for the dumbbell press, plus a whole number from 1 to 12 strict repetitions for each. Pounds and kilograms can be mixed.
Related Tools
- Larsen Press — View the individual Larsen Press standards and next strength-level target.
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Paused Barbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Spoto Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Floor Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.