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 estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total straight-bar weight and 1–12 strict reps. Second lift: weight per dumbbell and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower to a consistent chest touch and press to full elbow lockout. For the second exercise, each rep finishes with full lockout at the top. 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
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. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Larsen Press / Dumbbell Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Larsen Press vs Dumbbell Bench 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 | Larsen Press | 77 lb34.9 kg | 109 lb49.4 kg | 143 lb64.9 kg | 177 lb80.3 kg |
| Dumbbell Bench Press | 49 lb22.2 kg | 77 lb34.9 kg | 119 lb54 kg | 154 lb69.9 kg | |
| 130 lb59 kg | Larsen Press | 82 lb37.2 kg | 115 lb52.2 kg | 151 lb68.5 kg | 187 lb84.8 kg |
| Dumbbell Bench Press | 52 lb23.6 kg | 82 lb37.2 kg | 126 lb57.2 kg | 162 lb73.5 kg | |
| 140 lb63.5 kg | Larsen Press | 86 lb39 kg | 121 lb54.9 kg | 158 lb71.7 kg | 197 lb89.4 kg |
| Dumbbell Bench Press | 55 lb24.9 kg | 86 lb39 kg | 132 lb59.9 kg | 171 lb77.6 kg | |
| 150 lb68 kg | Larsen Press | 90 lb40.8 kg | 126 lb57.2 kg | 166 lb75.3 kg | 206 lb93.4 kg |
| Dumbbell Bench Press | 57 lb25.9 kg | 90 lb40.8 kg | 138 lb62.6 kg | 179 lb81.2 kg | |
| 160 lb72.6 kg | Larsen Press | 94 lb42.6 kg | 132 lb59.9 kg | 173 lb78.5 kg | 215 lb97.5 kg |
| Dumbbell Bench Press | 60 lb27.2 kg | 94 lb42.6 kg | 144 lb65.3 kg | 186 lb84.4 kg | |
| 170 lb77.1 kg | Larsen Press | 97 lb44 kg | 137 lb62.1 kg | 180 lb81.6 kg | 224 lb101.6 kg |
| Dumbbell Bench Press | 62 lb28.1 kg | 97 lb44 kg | 150 lb68 kg | 194 lb88 kg | |
| 180 lb81.6 kg | Larsen Press | 101 lb45.8 kg | 143 lb64.9 kg | 187 lb84.8 kg | 232 lb105.2 kg |
| Dumbbell Bench Press | 65 lb29.5 kg | 101 lb45.8 kg | 156 lb70.8 kg | 202 lb91.6 kg | |
| 190 lb86.2 kg | Larsen Press | 105 lb47.6 kg | 148 lb67.1 kg | 194 lb88 kg | 241 lb109.3 kg |
| Dumbbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 162 lb73.5 kg | 209 lb94.8 kg | |
| 200 lb90.7 kg | Larsen Press | 109 lb49.4 kg | 153 lb69.4 kg | 201 lb91.2 kg | 249 lb112.9 kg |
| Dumbbell Bench Press | 69 lb31.3 kg | 109 lb49.4 kg | 168 lb76.2 kg | 216 lb98 kg | |
| 210 lb95.3 kg | Larsen Press | 112 lb50.8 kg | 158 lb71.7 kg | 207 lb93.9 kg | 258 lb117 kg |
| Dumbbell Bench Press | 72 lb32.7 kg | 112 lb50.8 kg | 173 lb78.5 kg | 223 lb101.2 kg | |
| 220 lb99.8 kg | Larsen Press | 116 lb52.6 kg | 163 lb73.9 kg | 214 lb97.1 kg | 266 lb120.7 kg |
| Dumbbell Bench Press | 74 lb33.6 kg | 116 lb52.6 kg | 179 lb81.2 kg | 230 lb104.3 kg | |
| 230 lb104.3 kg | Larsen Press | 119 lb54 kg | 168 lb76.2 kg | 220 lb99.8 kg | 274 lb124.3 kg |
| Dumbbell Bench Press | 76 lb34.5 kg | 119 lb54 kg | 184 lb83.5 kg | 237 lb107.5 kg | |
| 240 lb108.9 kg | Larsen Press | 123 lb55.8 kg | 173 lb78.5 kg | 227 lb103 kg | 282 lb127.9 kg |
| Dumbbell Bench Press | 78 lb35.4 kg | 123 lb55.8 kg | 189 lb85.7 kg | 244 lb110.7 kg | |
| 250 lb113.4 kg | Larsen Press | 126 lb57.2 kg | 178 lb80.7 kg | 233 lb105.7 kg | 289 lb131.1 kg |
| Dumbbell Bench Press | 80 lb36.3 kg | 126 lb57.2 kg | 195 lb88.5 kg | 251 lb113.9 kg | |
| 260 lb117.9 kg | Larsen Press | 129 lb58.5 kg | 182 lb82.6 kg | 239 lb108.4 kg | 297 lb134.7 kg |
| Dumbbell Bench Press | 83 lb37.6 kg | 129 lb58.5 kg | 200 lb90.7 kg | 258 lb117 kg | |
| 270 lb122.5 kg | Larsen Press | 133 lb60.3 kg | 187 lb84.8 kg | 245 lb111.1 kg | 305 lb138.3 kg |
| Dumbbell Bench Press | 85 lb38.6 kg | 133 lb60.3 kg | 205 lb93 kg | 264 lb119.7 kg | |
| 280 lb127 kg | Larsen Press | 136 lb61.7 kg | 192 lb87.1 kg | 251 lb113.9 kg | 312 lb141.5 kg |
| Dumbbell Bench Press | 87 lb39.5 kg | 136 lb61.7 kg | 210 lb95.3 kg | 271 lb122.9 kg | |
| 290 lb131.5 kg | Larsen Press | 139 lb63 kg | 196 lb88.9 kg | 257 lb116.6 kg | 319 lb144.7 kg |
| Dumbbell Bench Press | 89 lb40.4 kg | 139 lb63 kg | 215 lb97.5 kg | 277 lb125.6 kg | |
| 300 lb136.1 kg | Larsen Press | 142 lb64.4 kg | 201 lb91.2 kg | 263 lb119.3 kg | 327 lb148.3 kg |
| Dumbbell Bench Press | 91 lb41.3 kg | 142 lb64.4 kg | 220 lb99.8 kg | 283 lb128.4 kg |
Women’s Larsen Press vs Dumbbell Bench 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 | Larsen Press | 39 lb17.7 kg | 57 lb25.9 kg | 78 lb35.4 kg | 98 lb44.5 kg |
| Dumbbell Bench Press | 18 lb8.2 kg | 34 lb15.4 kg | 57 lb25.9 kg | 80 lb36.3 kg | |
| 110 lb49.9 kg | Larsen Press | 41 lb18.6 kg | 61 lb27.7 kg | 83 lb37.6 kg | 105 lb47.6 kg |
| Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 61 lb27.7 kg | 85 lb38.6 kg | |
| 120 lb54.4 kg | Larsen Press | 44 lb20 kg | 65 lb29.5 kg | 88 lb39.9 kg | 111 lb50.3 kg |
| Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 90 lb40.8 kg | |
| 130 lb59 kg | Larsen Press | 46 lb20.9 kg | 68 lb30.8 kg | 93 lb42.2 kg | 117 lb53.1 kg |
| Dumbbell Bench Press | 21 lb9.5 kg | 41 lb18.6 kg | 68 lb30.8 kg | 95 lb43.1 kg | |
| 140 lb63.5 kg | Larsen Press | 49 lb22.2 kg | 72 lb32.7 kg | 97 lb44 kg | 123 lb55.8 kg |
| Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 72 lb32.7 kg | 100 lb45.4 kg | |
| 150 lb68 kg | Larsen Press | 51 lb23.1 kg | 75 lb34 kg | 102 lb46.3 kg | 129 lb58.5 kg |
| Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 75 lb34 kg | 105 lb47.6 kg | |
| 160 lb72.6 kg | Larsen Press | 53 lb24 kg | 78 lb35.4 kg | 106 lb48.1 kg | 135 lb61.2 kg |
| Dumbbell Bench Press | 24 lb10.9 kg | 47 lb21.3 kg | 78 lb35.4 kg | 110 lb49.9 kg | |
| 170 lb77.1 kg | Larsen Press | 55 lb24.9 kg | 82 lb37.2 kg | 111 lb50.3 kg | 140 lb63.5 kg |
| Dumbbell Bench Press | 25 lb11.3 kg | 49 lb22.2 kg | 82 lb37.2 kg | 114 lb51.7 kg | |
| 180 lb81.6 kg | Larsen Press | 58 lb26.3 kg | 85 lb38.6 kg | 115 lb52.2 kg | 146 lb66.2 kg |
| Dumbbell Bench Press | 26 lb11.8 kg | 51 lb23.1 kg | 85 lb38.6 kg | 119 lb54 kg | |
| 190 lb86.2 kg | Larsen Press | 60 lb27.2 kg | 88 lb39.9 kg | 119 lb54 kg | 151 lb68.5 kg |
| Dumbbell Bench Press | 27 lb12.2 kg | 53 lb24 kg | 88 lb39.9 kg | 123 lb55.8 kg | |
| 200 lb90.7 kg | Larsen Press | 62 lb28.1 kg | 91 lb41.3 kg | 124 lb56.2 kg | 156 lb70.8 kg |
| Dumbbell Bench Press | 28 lb12.7 kg | 55 lb24.9 kg | 91 lb41.3 kg | 127 lb57.6 kg | |
| 210 lb95.3 kg | Larsen Press | 64 lb29 kg | 94 lb42.6 kg | 128 lb58.1 kg | 161 lb73 kg |
| Dumbbell Bench Press | 29 lb13.2 kg | 56 lb25.4 kg | 94 lb42.6 kg | 131 lb59.4 kg | |
| 220 lb99.8 kg | Larsen Press | 66 lb29.9 kg | 97 lb44 kg | 132 lb59.9 kg | 167 lb75.7 kg |
| Dumbbell Bench Press | 30 lb13.6 kg | 58 lb26.3 kg | 97 lb44 kg | 136 lb61.7 kg | |
| 230 lb104.3 kg | Larsen Press | 68 lb30.8 kg | 100 lb45.4 kg | 136 lb61.7 kg | 172 lb78 kg |
| Dumbbell Bench Press | 31 lb14.1 kg | 60 lb27.2 kg | 100 lb45.4 kg | 140 lb63.5 kg | |
| 240 lb108.9 kg | Larsen Press | 70 lb31.8 kg | 103 lb46.7 kg | 140 lb63.5 kg | 176 lb79.8 kg |
| Dumbbell Bench Press | 31 lb14.1 kg | 62 lb28.1 kg | 103 lb46.7 kg | 144 lb65.3 kg |
How Your Larsen Press vs Dumbbell Bench 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 Larsen Press vs Dumbbell Bench 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 Larsen press strength level
For Larsen 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 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 exact bodyweight with 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
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 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. |
How Men’s Larsen Press and Dumbbell Bench Press Standards Differ
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 this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Bench Press standard minus the Larsen Press standard: zero means equal, above zero means the Dumbbell Bench Press standard is higher, and below zero means the Larsen 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 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.
At Elite, the difference is 8.2 kg at 100 lb and 14.5 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Bench Press standard minus the Larsen Press standard: zero means equal, above zero means the Dumbbell Bench Press standard is higher, and below zero means the Larsen 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.
Larsen Press and Dumbbell Bench Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the Larsen press and dumbbell bench press setup consistent with their individual rules. Use strict, repeatable Larsen Press and Dumbbell Bench Press tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
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
For Larsen Press, enter total straight-bar weight including bar and plates. For Dumbbell Bench Press, enter the weight of one dumbbell.
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 examine a closely related exercise without mixing its result into this comparison.
- Spoto Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.