Dumbbell Bench Press vs Strongman Block Press Strength Standards

Dumbbell Bench Press vs Strongman Block Press Strength Standards

These bodyweight tables place the dumbbell bench press and strongman block 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 / Strongman Block 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 Strongman Block 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.

Women’s Dumbbell Bench Press vs Strongman Block 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.

How Your Dumbbell Bench Press vs Strongman Block 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

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)

Set quality matters for this Dumbbell Bench Press vs Strongman Block 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

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.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

3. Find the strongman block press strength level

For strongman block 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

Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.

A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Dumbbell Bench Press and Strongman Block Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Strongman Block Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Strongman Block 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.

How Women’s Dumbbell Bench Press and Strongman Block Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Strongman Block Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Strongman Block 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.

Dumbbell Bench Press and Strongman Block Press Exercises Used by This Calculator

Valid results depend on using the specified dumbbell bench press and strongman block press technique and load convention. Use strict, repeatable Dumbbell Bench Press and Strongman Block 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 Strongman Block Press setup and load convention

Use a rigid, noncompressible, handleless rectangular block exactly 50.0 cm high × 40.0 cm wide × 30.0 cm deep, with every edge/corner continuously radiused 2.0 cm. The exterior must have no grip holes, straps, protruding handles, tacky surface, or moving contents. Verify and score actual combined shell/internal-weight mass. Place the block upright in a stable adjustable cradle with its bottom surface level at the lifter’s upper-chest/clavicle height. Take full control with the broad face against upper chest, one hand supporting each lower side/underside region. The cradle must withdraw without imparting upward motion; begin motionless and unsupported. Use exactly one controlled knee/hip dip and drive. Complete by two-side push press, power jerk, or split jerk; hands may reposition on the exterior but the block may not be set back on the cradle/body after leaving the chest. Finish with block motionless overhead, both elbows locked, hips/knees fully extended, and feet recovered parallel with heel centers on one transverse line. Lower under control to receiving crew/crash mats after the finish. Reset in cradle for each of 1–10 reps. Belt, wrist wraps, elbow/knee sleeves, chalk, shoes, and grip shirt allowed. Tacky, gloves with adhesive, straps, supportive press garment, cradle/spotter contact after start, and assistance prohibited.

Enter one recent Dumbbell Bench Press result and one recent Strongman Block 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.
• Strongman Block Press — View the individual Strongman Block 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.
• Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Smith Machine Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Standing Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.