Dumbbell Floor Press vs Dumbbell Bench Press Strength Standards
Compare your dumbbell floor press and dumbbell bench press against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter the combined load of both dumbbells for floor press and the weight of one dumbbell for dumbbell bench press. Testing: a bilateral dumbbell floor press using two matched dumbbells, controlled upper-arm contact with the floor, a dead stop, hips down, and even full lockout; a bilateral flat dumbbell bench press using two matched dumbbells, controlled chest-level depth, planted feet, and even full lockout. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Dumbbell Floor Press vs Dumbbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell floor 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 dumbbell floor 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 Dumbbell Floor 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 Dumbbell Floor Press vs Dumbbell Bench Press Standards
How to read the table: The first number is Dumbbell Floor 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 | 42 / 49 lb 19.1 / 22.2 kg | 67 / 77 lb 30.4 / 34.9 kg | 101 / 119 lb 45.8 / 54 kg | 132 / 154 lb 59.9 / 69.9 kg |
| 130 lb 59 kg | 44 / 52 lb 20 / 23.6 kg | 71 / 82 lb 32.2 / 37.2 kg | 106 / 126 lb 48.1 / 57.2 kg | 139 / 162 lb 63 / 73.5 kg |
| 140 lb 63.5 kg | 47 / 55 lb 21.3 / 24.9 kg | 74 / 86 lb 33.6 / 39 kg | 112 / 132 lb 50.8 / 59.9 kg | 146 / 171 lb 66.2 / 77.6 kg |
| 150 lb 68 kg | 49 / 57 lb 22.2 / 25.9 kg | 78 / 90 lb 35.4 / 40.8 kg | 117 / 138 lb 53.1 / 62.6 kg | 153 / 179 lb 69.4 / 81.2 kg |
| 160 lb 72.6 kg | 51 / 60 lb 23.1 / 27.2 kg | 81 / 94 lb 36.7 / 42.6 kg | 122 / 144 lb 55.3 / 65.3 kg | 160 / 186 lb 72.6 / 84.4 kg |
| 170 lb 77.1 kg | 53 / 62 lb 24 / 28.1 kg | 84 / 97 lb 38.1 / 44 kg | 127 / 150 lb 57.6 / 68 kg | 166 / 194 lb 75.3 / 88 kg |
| 180 lb 81.6 kg | 55 / 65 lb 24.9 / 29.5 kg | 88 / 101 lb 39.9 / 45.8 kg | 132 / 156 lb 59.9 / 70.8 kg | 173 / 202 lb 78.5 / 91.6 kg |
| 190 lb 86.2 kg | 57 / 67 lb 25.9 / 30.4 kg | 91 / 105 lb 41.3 / 47.6 kg | 137 / 162 lb 62.1 / 73.5 kg | 179 / 209 lb 81.2 / 94.8 kg |
| 200 lb 90.7 kg | 59 / 69 lb 26.8 / 31.3 kg | 94 / 109 lb 42.6 / 49.4 kg | 142 / 168 lb 64.4 / 76.2 kg | 185 / 216 lb 83.9 / 98 kg |
| 210 lb 95.3 kg | 61 / 72 lb 27.7 / 32.7 kg | 97 / 112 lb 44 / 50.8 kg | 146 / 173 lb 66.2 / 78.5 kg | 191 / 223 lb 86.6 / 101.2 kg |
| 220 lb 99.8 kg | 63 / 74 lb 28.6 / 33.6 kg | 100 / 116 lb 45.4 / 52.6 kg | 151 / 179 lb 68.5 / 81.2 kg | 197 / 230 lb 89.4 / 104.3 kg |
| 230 lb 104.3 kg | 65 / 76 lb 29.5 / 34.5 kg | 103 / 119 lb 46.7 / 54 kg | 156 / 184 lb 70.8 / 83.5 kg | 203 / 237 lb 92.1 / 107.5 kg |
| 240 lb 108.9 kg | 67 / 78 lb 30.4 / 35.4 kg | 106 / 123 lb 48.1 / 55.8 kg | 160 / 189 lb 72.6 / 85.7 kg | 209 / 244 lb 94.8 / 110.7 kg |
| 250 lb 113.4 kg | 68 / 80 lb 30.8 / 36.3 kg | 109 / 126 lb 49.4 / 57.2 kg | 165 / 195 lb 74.8 / 88.5 kg | 215 / 251 lb 97.5 / 113.9 kg |
| 260 lb 117.9 kg | 70 / 83 lb 31.8 / 37.6 kg | 112 / 129 lb 50.8 / 58.5 kg | 169 / 200 lb 76.7 / 90.7 kg | 221 / 258 lb 100.2 / 117 kg |
| 270 lb 122.5 kg | 72 / 85 lb 32.7 / 38.6 kg | 115 / 133 lb 52.2 / 60.3 kg | 173 / 205 lb 78.5 / 93 kg | 226 / 264 lb 102.5 / 119.7 kg |
| 280 lb 127 kg | 74 / 87 lb 33.6 / 39.5 kg | 118 / 136 lb 53.5 / 61.7 kg | 177 / 210 lb 80.3 / 95.3 kg | 232 / 271 lb 105.2 / 122.9 kg |
| 290 lb 131.5 kg | 76 / 89 lb 34.5 / 40.4 kg | 121 / 139 lb 54.9 / 63 kg | 182 / 215 lb 82.6 / 97.5 kg | 237 / 277 lb 107.5 / 125.6 kg |
| 300 lb 136.1 kg | 77 / 91 lb 34.9 / 41.3 kg | 123 / 142 lb 55.8 / 64.4 kg | 186 / 220 lb 84.4 / 99.8 kg | 243 / 283 lb 110.2 / 128.4 kg |
Women’s Dumbbell Floor Press vs Dumbbell Bench Press Standards
How to read the table: The first number is Dumbbell Floor 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 | 15 / 18 lb 6.8 / 8.2 kg | 29 / 34 lb 13.2 / 15.4 kg | 48 / 57 lb 21.8 / 25.9 kg | 69 / 80 lb 31.3 / 36.3 kg |
| 110 lb 49.9 kg | 16 / 19 lb 7.3 / 8.6 kg | 31 / 37 lb 14.1 / 16.8 kg | 51 / 61 lb 23.1 / 27.7 kg | 73 / 85 lb 33.1 / 38.6 kg |
| 120 lb 54.4 kg | 17 / 20 lb 7.7 / 9.1 kg | 33 / 39 lb 15 / 17.7 kg | 54 / 65 lb 24.5 / 29.5 kg | 78 / 90 lb 35.4 / 40.8 kg |
| 130 lb 59 kg | 18 / 21 lb 8.2 / 9.5 kg | 35 / 41 lb 15.9 / 18.6 kg | 57 / 68 lb 25.9 / 30.8 kg | 82 / 95 lb 37.2 / 43.1 kg |
| 140 lb 63.5 kg | 19 / 22 lb 8.6 / 10 kg | 36 / 43 lb 16.3 / 19.5 kg | 60 / 72 lb 27.2 / 32.7 kg | 86 / 100 lb 39 / 45.4 kg |
| 150 lb 68 kg | 20 / 23 lb 9.1 / 10.4 kg | 38 / 45 lb 17.2 / 20.4 kg | 63 / 75 lb 28.6 / 34 kg | 90 / 105 lb 40.8 / 47.6 kg |
| 160 lb 72.6 kg | 21 / 24 lb 9.5 / 10.9 kg | 40 / 47 lb 18.1 / 21.3 kg | 66 / 78 lb 29.9 / 35.4 kg | 94 / 110 lb 42.6 / 49.9 kg |
| 170 lb 77.1 kg | 22 / 25 lb 10 / 11.3 kg | 41 / 49 lb 18.6 / 22.2 kg | 68 / 82 lb 30.8 / 37.2 kg | 98 / 114 lb 44.5 / 51.7 kg |
| 180 lb 81.6 kg | 23 / 26 lb 10.4 / 11.8 kg | 43 / 51 lb 19.5 / 23.1 kg | 71 / 85 lb 32.2 / 38.6 kg | 102 / 119 lb 46.3 / 54 kg |
| 190 lb 86.2 kg | 23 / 27 lb 10.4 / 12.2 kg | 44 / 53 lb 20 / 24 kg | 74 / 88 lb 33.6 / 39.9 kg | 105 / 123 lb 47.6 / 55.8 kg |
| 200 lb 90.7 kg | 24 / 28 lb 10.9 / 12.7 kg | 46 / 55 lb 20.9 / 24.9 kg | 76 / 91 lb 34.5 / 41.3 kg | 109 / 127 lb 49.4 / 57.6 kg |
| 210 lb 95.3 kg | 25 / 29 lb 11.3 / 13.2 kg | 48 / 56 lb 21.8 / 25.4 kg | 79 / 94 lb 35.8 / 42.6 kg | 113 / 131 lb 51.3 / 59.4 kg |
| 220 lb 99.8 kg | 26 / 30 lb 11.8 / 13.6 kg | 49 / 58 lb 22.2 / 26.3 kg | 81 / 97 lb 36.7 / 44 kg | 116 / 136 lb 52.6 / 61.7 kg |
| 230 lb 104.3 kg | 27 / 31 lb 12.2 / 14.1 kg | 51 / 60 lb 23.1 / 27.2 kg | 84 / 100 lb 38.1 / 45.4 kg | 120 / 140 lb 54.4 / 63.5 kg |
| 240 lb 108.9 kg | 27 / 31 lb 12.2 / 14.1 kg | 52 / 62 lb 23.6 / 28.1 kg | 86 / 103 lb 39 / 46.7 kg | 123 / 144 lb 55.8 / 65.3 kg |
How Your Dumbbell Floor 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 dumbbell floor press strength level
The standards use the sex-specific combined-load dumbbell floor 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 combined load 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 dumbbell floor press | Use combined-dumbbell estimated max and adjust targets to exact bodyweight with the 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 Dumbbell Floor 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 dumbbell floor 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 → 18.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the dumbbell floor press standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the dumbbell floor press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.1 kg | +10 lb +4.5 kg | +18 lb +8.2 kg | +22 lb +10 kg |
| 130 lb 59 kg | +8 lb +3.6 kg | +11 lb +5 kg | +20 lb +9.1 kg | +23 lb +10.5 kg |
| 140 lb 63.5 kg | +8 lb +3.6 kg | +12 lb +5.4 kg | +20 lb +9.1 kg | +25 lb +11.4 kg |
| 150 lb 68 kg | +8 lb +3.7 kg | +12 lb +5.4 kg | +21 lb +9.5 kg | +26 lb +11.8 kg |
| 160 lb 72.6 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +22 lb +10 kg | +26 lb +11.8 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +23 lb +10.4 kg | +28 lb +12.7 kg |
| 180 lb 81.6 kg | +10 lb +4.6 kg | +13 lb +5.9 kg | +24 lb +10.9 kg | +29 lb +13.1 kg |
| 190 lb 86.2 kg | +10 lb +4.5 kg | +14 lb +6.3 kg | +25 lb +11.4 kg | +30 lb +13.6 kg |
| 200 lb 90.7 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +26 lb +11.8 kg | +31 lb +14.1 kg |
| 210 lb 95.3 kg | +11 lb +5 kg | +15 lb +6.8 kg | +27 lb +12.3 kg | +32 lb +14.6 kg |
| 220 lb 99.8 kg | +11 lb +5 kg | +16 lb +7.2 kg | +28 lb +12.7 kg | +33 lb +14.9 kg |
| 230 lb 104.3 kg | +11 lb +5 kg | +16 lb +7.3 kg | +28 lb +12.7 kg | +34 lb +15.4 kg |
| 240 lb 108.9 kg | +11 lb +5 kg | +17 lb +7.7 kg | +29 lb +13.1 kg | +35 lb +15.9 kg |
| 250 lb 113.4 kg | +12 lb +5.5 kg | +17 lb +7.8 kg | +30 lb +13.7 kg | +36 lb +16.4 kg |
| 260 lb 117.9 kg | +13 lb +5.8 kg | +17 lb +7.7 kg | +31 lb +14 kg | +37 lb +16.8 kg |
| 270 lb 122.5 kg | +13 lb +5.9 kg | +18 lb +8.1 kg | +32 lb +14.5 kg | +38 lb +17.2 kg |
| 280 lb 127 kg | +13 lb +5.9 kg | +18 lb +8.2 kg | +33 lb +15 kg | +39 lb +17.7 kg |
| 290 lb 131.5 kg | +13 lb +5.9 kg | +18 lb +8.1 kg | +33 lb +14.9 kg | +40 lb +18.1 kg |
| 300 lb 136.1 kg | +14 lb +6.4 kg | +19 lb +8.6 kg | +34 lb +15.4 kg | +40 lb +18.2 kg |
How Women’s Dumbbell Floor Press and Dumbbell Bench Press Standards Differ
What the women’s data shows:
The dumbbell floor press and dumbbell bench press standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, and 180 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5 → 9.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the dumbbell floor press standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the dumbbell floor press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +3 lb +1.4 kg | +5 lb +2.2 kg | +9 lb +4.1 kg | +11 lb +5 kg |
| 110 lb 49.9 kg | +3 lb +1.3 kg | +6 lb +2.7 kg | +10 lb +4.6 kg | +12 lb +5.5 kg |
| 120 lb 54.4 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +11 lb +5 kg | +12 lb +5.4 kg |
| 130 lb 59 kg | +3 lb +1.3 kg | +6 lb +2.7 kg | +11 lb +4.9 kg | +13 lb +5.9 kg |
| 140 lb 63.5 kg | +3 lb +1.4 kg | +7 lb +3.2 kg | +12 lb +5.5 kg | +14 lb +6.4 kg |
| 150 lb 68 kg | +3 lb +1.3 kg | +7 lb +3.2 kg | +12 lb +5.4 kg | +15 lb +6.8 kg |
| 160 lb 72.6 kg | +3 lb +1.4 kg | +7 lb +3.2 kg | +12 lb +5.5 kg | +16 lb +7.3 kg |
| 170 lb 77.1 kg | +3 lb +1.3 kg | +8 lb +3.6 kg | +14 lb +6.4 kg | +16 lb +7.2 kg |
| 180 lb 81.6 kg | +3 lb +1.4 kg | +8 lb +3.6 kg | +14 lb +6.4 kg | +17 lb +7.7 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | +9 lb +4 kg | +14 lb +6.3 kg | +18 lb +8.2 kg |
| 200 lb 90.7 kg | +4 lb +1.8 kg | +9 lb +4 kg | +15 lb +6.8 kg | +18 lb +8.2 kg |
| 210 lb 95.3 kg | +4 lb +1.9 kg | +8 lb +3.6 kg | +15 lb +6.8 kg | +18 lb +8.1 kg |
| 220 lb 99.8 kg | +4 lb +1.8 kg | +9 lb +4.1 kg | +16 lb +7.3 kg | +20 lb +9.1 kg |
| 230 lb 104.3 kg | +4 lb +1.9 kg | +9 lb +4.1 kg | +16 lb +7.3 kg | +20 lb +9.1 kg |
| 240 lb 108.9 kg | +4 lb +1.9 kg | +10 lb +4.5 kg | +17 lb +7.7 kg | +21 lb +9.5 kg |
Dumbbell Floor Press and Dumbbell Bench Press Exercises Used by This Calculator
This calculator uses a bilateral dead-stop dumbbell floor press and a bilateral flat dumbbell bench press. Keep the load conventions distinct. Do not enter one-dumbbell floor-press load or combined dumbbell bench-press load. Exclude unilateral, alternating, incline, decline, machine, touch-and-go floor, partial, bounced, bridged, leg-drive, or assisted reps.
Enter the combined load of two matched dumbbells
Enter the combined weight of both dumbbells. Lower both weights until the upper arms touch the floor under control, pause at a dead stop with the hips down, and press together to full lockout. Do not enter one-dumbbell load, bench press, alternating or unilateral sets, touch-and-go reps, bridging, partial reps, or assisted 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 dumbbell floor press set and one recent dumbbell bench press set
For floor press, enter the combined weight of both matched dumbbells. For bench press, enter the weight of one matched dumbbell. Enter a whole number from 1 to 12 reps for each set. Pounds and kilograms can be mixed. Use clean difficult bilateral sets and the full ranges shown.
Related Tools
- Dumbbell Floor Press — View the individual Dumbbell Floor Press standards and next strength-level target.
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Barbell Floor Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bench Press 1RM Calculator — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.