Barbell Push Press vs Dumbbell Bench Press Strength Standards
Compare your push 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.
Use each exercise's canonical input: Total barbell load for Push Press and Weight per dumbbell for Dumbbell Bench Press. Use Barbell starts in the front rack position at the shoulders. and a bilateral flat dumbbell bench press using two matched dumbbells, controlled chest-level depth, planted feet, and even full lockout. 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.
Push Press vs Dumbbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the push 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 push 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 Push 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 Push Press vs Dumbbell Bench Press Standards
How to read the table: The first number is Push 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 | 91 / 49 lb 41.3 / 22.2 kg | 107 / 77 lb 48.5 / 34.9 kg | 126 / 119 lb 57.2 / 54 kg | 158 / 154 lb 71.7 / 69.9 kg |
| 130 lb 59 kg | 96 / 52 lb 43.5 / 23.6 kg | 113 / 82 lb 51.3 / 37.2 kg | 133 / 126 lb 60.3 / 57.2 kg | 167 / 162 lb 75.7 / 73.5 kg |
| 140 lb 63.5 kg | 101 / 55 lb 45.8 / 24.9 kg | 119 / 86 lb 54 / 39 kg | 140 / 132 lb 63.5 / 59.9 kg | 175 / 171 lb 79.4 / 77.6 kg |
| 150 lb 68 kg | 106 / 57 lb 48.1 / 25.9 kg | 125 / 90 lb 56.7 / 40.8 kg | 146 / 138 lb 66.2 / 62.6 kg | 184 / 179 lb 83.5 / 81.2 kg |
| 160 lb 72.6 kg | 111 / 60 lb 50.3 / 27.2 kg | 130 / 94 lb 59 / 42.6 kg | 152 / 144 lb 68.9 / 65.3 kg | 192 / 186 lb 87.1 / 84.4 kg |
| 170 lb 77.1 kg | 115 / 62 lb 52.2 / 28.1 kg | 136 / 97 lb 61.7 / 44 kg | 159 / 150 lb 72.1 / 68 kg | 200 / 194 lb 90.7 / 88 kg |
| 180 lb 81.6 kg | 120 / 65 lb 54.4 / 29.5 kg | 141 / 101 lb 64 / 45.8 kg | 165 / 156 lb 74.8 / 70.8 kg | 207 / 202 lb 93.9 / 91.6 kg |
| 190 lb 86.2 kg | 124 / 67 lb 56.2 / 30.4 kg | 146 / 105 lb 66.2 / 47.6 kg | 171 / 162 lb 77.6 / 73.5 kg | 215 / 209 lb 97.5 / 94.8 kg |
| 200 lb 90.7 kg | 128 / 69 lb 58.1 / 31.3 kg | 151 / 109 lb 68.5 / 49.4 kg | 177 / 168 lb 80.3 / 76.2 kg | 222 / 216 lb 100.7 / 98 kg |
| 210 lb 95.3 kg | 133 / 72 lb 60.3 / 32.7 kg | 156 / 112 lb 70.8 / 50.8 kg | 183 / 173 lb 83 / 78.5 kg | 230 / 223 lb 104.3 / 101.2 kg |
| 220 lb 99.8 kg | 137 / 74 lb 62.1 / 33.6 kg | 161 / 116 lb 73 / 52.6 kg | 189 / 179 lb 85.7 / 81.2 kg | 237 / 230 lb 107.5 / 104.3 kg |
| 230 lb 104.3 kg | 141 / 76 lb 64 / 34.5 kg | 166 / 119 lb 75.3 / 54 kg | 194 / 184 lb 88 / 83.5 kg | 244 / 237 lb 110.7 / 107.5 kg |
| 240 lb 108.9 kg | 145 / 78 lb 65.8 / 35.4 kg | 171 / 123 lb 77.6 / 55.8 kg | 200 / 189 lb 90.7 / 85.7 kg | 251 / 244 lb 113.9 / 110.7 kg |
| 250 lb 113.4 kg | 149 / 80 lb 67.6 / 36.3 kg | 175 / 126 lb 79.4 / 57.2 kg | 205 / 195 lb 93 / 88.5 kg | 258 / 251 lb 117 / 113.9 kg |
| 260 lb 117.9 kg | 153 / 83 lb 69.4 / 37.6 kg | 180 / 129 lb 81.6 / 58.5 kg | 211 / 200 lb 95.7 / 90.7 kg | 265 / 258 lb 120.2 / 117 kg |
| 270 lb 122.5 kg | 157 / 85 lb 71.2 / 38.6 kg | 185 / 133 lb 83.9 / 60.3 kg | 216 / 205 lb 98 / 93 kg | 272 / 264 lb 123.4 / 119.7 kg |
| 280 lb 127 kg | 161 / 87 lb 73 / 39.5 kg | 189 / 136 lb 85.7 / 61.7 kg | 221 / 210 lb 100.2 / 95.3 kg | 278 / 271 lb 126.1 / 122.9 kg |
| 290 lb 131.5 kg | 164 / 89 lb 74.4 / 40.4 kg | 194 / 139 lb 88 / 63 kg | 227 / 215 lb 103 / 97.5 kg | 285 / 277 lb 129.3 / 125.6 kg |
| 300 lb 136.1 kg | 168 / 91 lb 76.2 / 41.3 kg | 198 / 142 lb 89.8 / 64.4 kg | 232 / 220 lb 105.2 / 99.8 kg | 292 / 283 lb 132.4 / 128.4 kg |
Women’s Push Press vs Dumbbell Bench Press Standards
How to read the table: The first number is Push 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 | 43 / 18 lb 19.5 / 8.2 kg | 54 / 34 lb 24.5 / 15.4 kg | 66 / 57 lb 29.9 / 25.9 kg | 87 / 80 lb 39.5 / 36.3 kg |
| 110 lb 49.9 kg | 46 / 19 lb 20.9 / 8.6 kg | 58 / 37 lb 26.3 / 16.8 kg | 71 / 61 lb 32.2 / 27.7 kg | 93 / 85 lb 42.2 / 38.6 kg |
| 120 lb 54.4 kg | 49 / 20 lb 22.2 / 9.1 kg | 61 / 39 lb 27.7 / 17.7 kg | 75 / 65 lb 34 / 29.5 kg | 98 / 90 lb 44.5 / 40.8 kg |
| 130 lb 59 kg | 52 / 21 lb 23.6 / 9.5 kg | 65 / 41 lb 29.5 / 18.6 kg | 79 / 68 lb 35.8 / 30.8 kg | 104 / 95 lb 47.2 / 43.1 kg |
| 140 lb 63.5 kg | 54 / 22 lb 24.5 / 10 kg | 68 / 43 lb 30.8 / 19.5 kg | 83 / 72 lb 37.6 / 32.7 kg | 109 / 100 lb 49.4 / 45.4 kg |
| 150 lb 68 kg | 57 / 23 lb 25.9 / 10.4 kg | 71 / 45 lb 32.2 / 20.4 kg | 87 / 75 lb 39.5 / 34 kg | 114 / 105 lb 51.7 / 47.6 kg |
| 160 lb 72.6 kg | 60 / 24 lb 27.2 / 10.9 kg | 74 / 47 lb 33.6 / 21.3 kg | 91 / 78 lb 41.3 / 35.4 kg | 119 / 110 lb 54 / 49.9 kg |
| 170 lb 77.1 kg | 62 / 25 lb 28.1 / 11.3 kg | 77 / 49 lb 34.9 / 22.2 kg | 95 / 82 lb 43.1 / 37.2 kg | 124 / 114 lb 56.2 / 51.7 kg |
| 180 lb 81.6 kg | 64 / 26 lb 29 / 11.8 kg | 80 / 51 lb 36.3 / 23.1 kg | 98 / 85 lb 44.5 / 38.6 kg | 129 / 119 lb 58.5 / 54 kg |
| 190 lb 86.2 kg | 67 / 27 lb 30.4 / 12.2 kg | 83 / 53 lb 37.6 / 24 kg | 102 / 88 lb 46.3 / 39.9 kg | 133 / 123 lb 60.3 / 55.8 kg |
| 200 lb 90.7 kg | 69 / 28 lb 31.3 / 12.7 kg | 86 / 55 lb 39 / 24.9 kg | 105 / 91 lb 47.6 / 41.3 kg | 138 / 127 lb 62.6 / 57.6 kg |
| 210 lb 95.3 kg | 71 / 29 lb 32.2 / 13.2 kg | 89 / 56 lb 40.4 / 25.4 kg | 109 / 94 lb 49.4 / 42.6 kg | 143 / 131 lb 64.9 / 59.4 kg |
| 220 lb 99.8 kg | 74 / 30 lb 33.6 / 13.6 kg | 92 / 58 lb 41.7 / 26.3 kg | 112 / 97 lb 50.8 / 44 kg | 147 / 136 lb 66.7 / 61.7 kg |
| 230 lb 104.3 kg | 76 / 31 lb 34.5 / 14.1 kg | 94 / 60 lb 42.6 / 27.2 kg | 116 / 100 lb 52.6 / 45.4 kg | 152 / 140 lb 68.9 / 63.5 kg |
| 240 lb 108.9 kg | 78 / 31 lb 35.4 / 14.1 kg | 97 / 62 lb 44 / 28.1 kg | 119 / 103 lb 54 / 46.7 kg | 156 / 144 lb 70.8 / 65.3 kg |
How Your Push 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 push press strength level
The standards use the sex-specific thresholds from the individual Push 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 larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. 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 your exact bodyweight: 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.
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 push press | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the dumbbell bench press | Use bilateral estimated max from one-dumbbell input and adjust 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 Push 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 push 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.
1.8 → 4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the push press standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the push press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −42 lb −19.1 kg | −30 lb −13.6 kg | −7 lb −3.2 kg | −4 lb −1.8 kg |
| 130 lb 59 kg | −44 lb −19.9 kg | −31 lb −14.1 kg | −7 lb −3.1 kg | −5 lb −2.2 kg |
| 140 lb 63.5 kg | −46 lb −20.9 kg | −33 lb −15 kg | −8 lb −3.6 kg | −4 lb −1.8 kg |
| 150 lb 68 kg | −49 lb −22.2 kg | −35 lb −15.9 kg | −8 lb −3.6 kg | −5 lb −2.3 kg |
| 160 lb 72.6 kg | −51 lb −23.1 kg | −36 lb −16.4 kg | −8 lb −3.6 kg | −6 lb −2.7 kg |
| 170 lb 77.1 kg | −53 lb −24.1 kg | −39 lb −17.7 kg | −9 lb −4.1 kg | −6 lb −2.7 kg |
| 180 lb 81.6 kg | −55 lb −24.9 kg | −40 lb −18.2 kg | −9 lb −4 kg | −5 lb −2.3 kg |
| 190 lb 86.2 kg | −57 lb −25.8 kg | −41 lb −18.6 kg | −9 lb −4.1 kg | −6 lb −2.7 kg |
| 200 lb 90.7 kg | −59 lb −26.8 kg | −42 lb −19.1 kg | −9 lb −4.1 kg | −6 lb −2.7 kg |
| 210 lb 95.3 kg | −61 lb −27.6 kg | −44 lb −20 kg | −10 lb −4.5 kg | −7 lb −3.1 kg |
| 220 lb 99.8 kg | −63 lb −28.5 kg | −45 lb −20.4 kg | −10 lb −4.5 kg | −7 lb −3.2 kg |
| 230 lb 104.3 kg | −65 lb −29.5 kg | −47 lb −21.3 kg | −10 lb −4.5 kg | −7 lb −3.2 kg |
| 240 lb 108.9 kg | −67 lb −30.4 kg | −48 lb −21.8 kg | −11 lb −5 kg | −7 lb −3.2 kg |
| 250 lb 113.4 kg | −69 lb −31.3 kg | −49 lb −22.2 kg | −10 lb −4.5 kg | −7 lb −3.1 kg |
| 260 lb 117.9 kg | −70 lb −31.8 kg | −51 lb −23.1 kg | −11 lb −5 kg | −7 lb −3.2 kg |
| 270 lb 122.5 kg | −72 lb −32.6 kg | −52 lb −23.6 kg | −11 lb −5 kg | −8 lb −3.7 kg |
| 280 lb 127 kg | −74 lb −33.5 kg | −53 lb −24 kg | −11 lb −4.9 kg | −7 lb −3.2 kg |
| 290 lb 131.5 kg | −75 lb −34 kg | −55 lb −25 kg | −12 lb −5.5 kg | −8 lb −3.7 kg |
| 300 lb 136.1 kg | −77 lb −34.9 kg | −56 lb −25.4 kg | −12 lb −5.4 kg | −9 lb −4 kg |
How Women’s Push 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.
3.2 → 5.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the push press standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the push press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −25 lb −11.3 kg | −20 lb −9.1 kg | −9 lb −4 kg | −7 lb −3.2 kg |
| 110 lb 49.9 kg | −27 lb −12.3 kg | −21 lb −9.5 kg | −10 lb −4.5 kg | −8 lb −3.6 kg |
| 120 lb 54.4 kg | −29 lb −13.1 kg | −22 lb −10 kg | −10 lb −4.5 kg | −8 lb −3.7 kg |
| 130 lb 59 kg | −31 lb −14.1 kg | −24 lb −10.9 kg | −11 lb −5 kg | −9 lb −4.1 kg |
| 140 lb 63.5 kg | −32 lb −14.5 kg | −25 lb −11.3 kg | −11 lb −4.9 kg | −9 lb −4 kg |
| 150 lb 68 kg | −34 lb −15.5 kg | −26 lb −11.8 kg | −12 lb −5.5 kg | −9 lb −4.1 kg |
| 160 lb 72.6 kg | −36 lb −16.3 kg | −27 lb −12.3 kg | −13 lb −5.9 kg | −9 lb −4.1 kg |
| 170 lb 77.1 kg | −37 lb −16.8 kg | −28 lb −12.7 kg | −13 lb −5.9 kg | −10 lb −4.5 kg |
| 180 lb 81.6 kg | −38 lb −17.2 kg | −29 lb −13.2 kg | −13 lb −5.9 kg | −10 lb −4.5 kg |
| 190 lb 86.2 kg | −40 lb −18.2 kg | −30 lb −13.6 kg | −14 lb −6.4 kg | −10 lb −4.5 kg |
| 200 lb 90.7 kg | −41 lb −18.6 kg | −31 lb −14.1 kg | −14 lb −6.3 kg | −11 lb −5 kg |
| 210 lb 95.3 kg | −42 lb −19 kg | −33 lb −15 kg | −15 lb −6.8 kg | −12 lb −5.5 kg |
| 220 lb 99.8 kg | −44 lb −20 kg | −34 lb −15.4 kg | −15 lb −6.8 kg | −11 lb −5 kg |
| 230 lb 104.3 kg | −45 lb −20.4 kg | −34 lb −15.4 kg | −16 lb −7.2 kg | −12 lb −5.4 kg |
| 240 lb 108.9 kg | −47 lb −21.3 kg | −35 lb −15.9 kg | −16 lb −7.3 kg | −12 lb −5.5 kg |
Push Press and Dumbbell Bench Press Exercises Used by This Calculator
This calculator uses a strict push press test and a bilateral flat dumbbell bench press. Use strict canonical Push Press and Dumbbell Bench Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Push Press setup and load convention
Barbell starts in the front rack position at the shoulders. A controlled dip is performed using the legs and hips before driving the bar upward. Leg drive initiates the bar path and the arms finish the lockout overhead. Each rep counts only when the bar is fully locked out overhead with elbows fully extended. The bar must remain under control throughout the full range of motion. Dip depth and technique must stay consistent across tests. Raw lifting only. Allowed equipment: barbell, rack, belt (optional), wrist wraps (optional), lifting shoes (optional). Excluded variations: strict overhead press (no leg drive), push jerk, split jerk, partial lockout reps, Smith machine pressing, and machine shoulder press variations. Estimated 1RM is calculated from the entered load and reps.
Enter one dumbbell and press two matched weights
Enter the weight of one dumbbell. Use two matched dumbbells on a flat bench, lower both under control to chest level, and press together to an even full lockout with planted feet. Do not enter combined pair weight, floor, incline, decline, machine, alternating, unilateral, partial, bounced, or assisted reps.
Enter one recent Push Press result and one recent Dumbbell Bench Press result
Use each exercise’s canonical input: Total barbell load for Push Press and Weight per dumbbell for Dumbbell Bench Press.
Related Tools
- Barbell Push Press — View the individual Push Press standards and next strength-level target.
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Bench Press 1RM Calculator — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Arnold Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Clean And Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Push Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.