Machine Chest Press vs Dumbbell Bench Press Strength Standards
Compare your machine chest 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 Machine Chest Press, enter displayed machine or stack weight. For Dumbbell Bench Press, enter weight per dumbbell. Use a strict, repeatable chest press machine set that follows the canonical setup, range, and lockout rules 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.
Machine Chest Press vs Dumbbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the machine chest 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 machine chest 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 Machine Chest 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 Machine Chest Press vs Dumbbell Bench Press Standards
How to read the table: The first number is Machine Chest 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 | 109 / 49 lb 49.4 / 22.2 kg | 151 / 77 lb 68.5 / 34.9 kg | 200 / 119 lb 90.7 / 54 kg | 259 / 154 lb 117.5 / 69.9 kg |
| 130 lb 59 kg | 115 / 52 lb 52.2 / 23.6 kg | 159 / 82 lb 72.1 / 37.2 kg | 211 / 126 lb 95.7 / 57.2 kg | 273 / 162 lb 123.8 / 73.5 kg |
| 140 lb 63.5 kg | 121 / 55 lb 54.9 / 24.9 kg | 167 / 86 lb 75.7 / 39 kg | 222 / 132 lb 100.7 / 59.9 kg | 287 / 171 lb 130.2 / 77.6 kg |
| 150 lb 68 kg | 126 / 57 lb 57.2 / 25.9 kg | 175 / 90 lb 79.4 / 40.8 kg | 232 / 138 lb 105.2 / 62.6 kg | 301 / 179 lb 136.5 / 81.2 kg |
| 160 lb 72.6 kg | 132 / 60 lb 59.9 / 27.2 kg | 183 / 94 lb 83 / 42.6 kg | 243 / 144 lb 110.2 / 65.3 kg | 314 / 186 lb 142.4 / 84.4 kg |
| 170 lb 77.1 kg | 137 / 62 lb 62.1 / 28.1 kg | 190 / 97 lb 86.2 / 44 kg | 253 / 150 lb 114.8 / 68 kg | 327 / 194 lb 148.3 / 88 kg |
| 180 lb 81.6 kg | 143 / 65 lb 64.9 / 29.5 kg | 198 / 101 lb 89.8 / 45.8 kg | 262 / 156 lb 118.8 / 70.8 kg | 340 / 202 lb 154.2 / 91.6 kg |
| 190 lb 86.2 kg | 148 / 67 lb 67.1 / 30.4 kg | 205 / 105 lb 93 / 47.6 kg | 272 / 162 lb 123.4 / 73.5 kg | 352 / 209 lb 159.7 / 94.8 kg |
| 200 lb 90.7 kg | 153 / 69 lb 69.4 / 31.3 kg | 212 / 109 lb 96.2 / 49.4 kg | 281 / 168 lb 127.5 / 76.2 kg | 364 / 216 lb 165.1 / 98 kg |
| 210 lb 95.3 kg | 158 / 72 lb 71.7 / 32.7 kg | 219 / 112 lb 99.3 / 50.8 kg | 291 / 173 lb 132 / 78.5 kg | 376 / 223 lb 170.6 / 101.2 kg |
| 220 lb 99.8 kg | 163 / 74 lb 73.9 / 33.6 kg | 226 / 116 lb 102.5 / 52.6 kg | 300 / 179 lb 136.1 / 81.2 kg | 388 / 230 lb 176 / 104.3 kg |
| 230 lb 104.3 kg | 168 / 76 lb 76.2 / 34.5 kg | 233 / 119 lb 105.7 / 54 kg | 309 / 184 lb 140.2 / 83.5 kg | 400 / 237 lb 181.4 / 107.5 kg |
| 240 lb 108.9 kg | 173 / 78 lb 78.5 / 35.4 kg | 240 / 123 lb 108.9 / 55.8 kg | 318 / 189 lb 144.2 / 85.7 kg | 411 / 244 lb 186.4 / 110.7 kg |
| 250 lb 113.4 kg | 178 / 80 lb 80.7 / 36.3 kg | 246 / 126 lb 111.6 / 57.2 kg | 327 / 195 lb 148.3 / 88.5 kg | 423 / 251 lb 191.9 / 113.9 kg |
| 260 lb 117.9 kg | 182 / 83 lb 82.6 / 37.6 kg | 253 / 129 lb 114.8 / 58.5 kg | 335 / 200 lb 152 / 90.7 kg | 434 / 258 lb 196.9 / 117 kg |
| 270 lb 122.5 kg | 187 / 85 lb 84.8 / 38.6 kg | 259 / 133 lb 117.5 / 60.3 kg | 344 / 205 lb 156 / 93 kg | 445 / 264 lb 201.8 / 119.7 kg |
| 280 lb 127 kg | 192 / 87 lb 87.1 / 39.5 kg | 265 / 136 lb 120.2 / 61.7 kg | 352 / 210 lb 159.7 / 95.3 kg | 456 / 271 lb 206.8 / 122.9 kg |
| 290 lb 131.5 kg | 196 / 89 lb 88.9 / 40.4 kg | 272 / 139 lb 123.4 / 63 kg | 361 / 215 lb 163.7 / 97.5 kg | 467 / 277 lb 211.8 / 125.6 kg |
| 300 lb 136.1 kg | 201 / 91 lb 91.2 / 41.3 kg | 278 / 142 lb 126.1 / 64.4 kg | 369 / 220 lb 167.4 / 99.8 kg | 477 / 283 lb 216.4 / 128.4 kg |
Women’s Machine Chest Press vs Dumbbell Bench Press Standards
How to read the table: The first number is Machine Chest 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 | 60 / 18 lb 27.2 / 8.2 kg | 82 / 34 lb 37.2 / 15.4 kg | 112 / 57 lb 50.8 / 25.9 kg | 147 / 80 lb 66.7 / 36.3 kg |
| 110 lb 49.9 kg | 63 / 19 lb 28.6 / 8.6 kg | 88 / 37 lb 39.9 / 16.8 kg | 120 / 61 lb 54.4 / 27.7 kg | 156 / 85 lb 70.8 / 38.6 kg |
| 120 lb 54.4 kg | 67 / 20 lb 30.4 / 9.1 kg | 93 / 39 lb 42.2 / 17.7 kg | 127 / 65 lb 57.6 / 29.5 kg | 165 / 90 lb 74.8 / 40.8 kg |
| 130 lb 59 kg | 71 / 21 lb 32.2 / 9.5 kg | 98 / 41 lb 44.5 / 18.6 kg | 134 / 68 lb 60.8 / 30.8 kg | 175 / 95 lb 79.4 / 43.1 kg |
| 140 lb 63.5 kg | 74 / 22 lb 33.6 / 10 kg | 103 / 43 lb 46.7 / 19.5 kg | 140 / 72 lb 63.5 / 32.7 kg | 183 / 100 lb 83 / 45.4 kg |
| 150 lb 68 kg | 78 / 23 lb 35.4 / 10.4 kg | 108 / 45 lb 49 / 20.4 kg | 147 / 75 lb 66.7 / 34 kg | 192 / 105 lb 87.1 / 47.6 kg |
| 160 lb 72.6 kg | 81 / 24 lb 36.7 / 10.9 kg | 113 / 47 lb 51.3 / 21.3 kg | 153 / 78 lb 69.4 / 35.4 kg | 200 / 110 lb 90.7 / 49.9 kg |
| 170 lb 77.1 kg | 85 / 25 lb 38.6 / 11.3 kg | 117 / 49 lb 53.1 / 22.2 kg | 160 / 82 lb 72.6 / 37.2 kg | 209 / 114 lb 94.8 / 51.7 kg |
| 180 lb 81.6 kg | 88 / 26 lb 39.9 / 11.8 kg | 122 / 51 lb 55.3 / 23.1 kg | 166 / 85 lb 75.3 / 38.6 kg | 217 / 119 lb 98.4 / 54 kg |
| 190 lb 86.2 kg | 91 / 27 lb 41.3 / 12.2 kg | 126 / 53 lb 57.2 / 24 kg | 172 / 88 lb 78 / 39.9 kg | 225 / 123 lb 102.1 / 55.8 kg |
| 200 lb 90.7 kg | 94 / 28 lb 42.6 / 12.7 kg | 131 / 55 lb 59.4 / 24.9 kg | 178 / 91 lb 80.7 / 41.3 kg | 233 / 127 lb 105.7 / 57.6 kg |
| 210 lb 95.3 kg | 98 / 29 lb 44.5 / 13.2 kg | 135 / 56 lb 61.2 / 25.4 kg | 184 / 94 lb 83.5 / 42.6 kg | 240 / 131 lb 108.9 / 59.4 kg |
| 220 lb 99.8 kg | 101 / 30 lb 45.8 / 13.6 kg | 139 / 58 lb 63 / 26.3 kg | 190 / 97 lb 86.2 / 44 kg | 248 / 136 lb 112.5 / 61.7 kg |
| 230 lb 104.3 kg | 104 / 31 lb 47.2 / 14.1 kg | 144 / 60 lb 65.3 / 27.2 kg | 195 / 100 lb 88.5 / 45.4 kg | 255 / 140 lb 115.7 / 63.5 kg |
| 240 lb 108.9 kg | 107 / 31 lb 48.5 / 14.1 kg | 148 / 62 lb 67.1 / 28.1 kg | 201 / 103 lb 91.2 / 46.7 kg | 263 / 144 lb 119.3 / 65.3 kg |
How Your Machine Chest 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 machine chest press strength level
The standards use the sex-specific targets from the individual Chest Press Machine 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.
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 chest press machine | Adjust chest press machine 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 Machine Chest 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 machine chest 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.
47.6 → 88 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the machine chest press standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the machine chest press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −60 lb −27.2 kg | −74 lb −33.6 kg | −81 lb −36.7 kg | −105 lb −47.6 kg |
| 130 lb 59 kg | −63 lb −28.6 kg | −77 lb −34.9 kg | −85 lb −38.5 kg | −111 lb −50.3 kg |
| 140 lb 63.5 kg | −66 lb −30 kg | −81 lb −36.7 kg | −90 lb −40.8 kg | −116 lb −52.6 kg |
| 150 lb 68 kg | −69 lb −31.3 kg | −85 lb −38.6 kg | −94 lb −42.6 kg | −122 lb −55.3 kg |
| 160 lb 72.6 kg | −72 lb −32.7 kg | −89 lb −40.4 kg | −99 lb −44.9 kg | −128 lb −58 kg |
| 170 lb 77.1 kg | −75 lb −34 kg | −93 lb −42.2 kg | −103 lb −46.8 kg | −133 lb −60.3 kg |
| 180 lb 81.6 kg | −78 lb −35.4 kg | −97 lb −44 kg | −106 lb −48 kg | −138 lb −62.6 kg |
| 190 lb 86.2 kg | −81 lb −36.7 kg | −100 lb −45.4 kg | −110 lb −49.9 kg | −143 lb −64.9 kg |
| 200 lb 90.7 kg | −84 lb −38.1 kg | −103 lb −46.8 kg | −113 lb −51.3 kg | −148 lb −67.1 kg |
| 210 lb 95.3 kg | −86 lb −39 kg | −107 lb −48.5 kg | −118 lb −53.5 kg | −153 lb −69.4 kg |
| 220 lb 99.8 kg | −89 lb −40.3 kg | −110 lb −49.9 kg | −121 lb −54.9 kg | −158 lb −71.7 kg |
| 230 lb 104.3 kg | −92 lb −41.7 kg | −114 lb −51.7 kg | −125 lb −56.7 kg | −163 lb −73.9 kg |
| 240 lb 108.9 kg | −95 lb −43.1 kg | −117 lb −53.1 kg | −129 lb −58.5 kg | −167 lb −75.7 kg |
| 250 lb 113.4 kg | −98 lb −44.4 kg | −120 lb −54.4 kg | −132 lb −59.8 kg | −172 lb −78 kg |
| 260 lb 117.9 kg | −99 lb −45 kg | −124 lb −56.3 kg | −135 lb −61.3 kg | −176 lb −79.9 kg |
| 270 lb 122.5 kg | −102 lb −46.2 kg | −126 lb −57.2 kg | −139 lb −63 kg | −181 lb −82.1 kg |
| 280 lb 127 kg | −105 lb −47.6 kg | −129 lb −58.5 kg | −142 lb −64.4 kg | −185 lb −83.9 kg |
| 290 lb 131.5 kg | −107 lb −48.5 kg | −133 lb −60.4 kg | −146 lb −66.2 kg | −190 lb −86.2 kg |
| 300 lb 136.1 kg | −110 lb −49.9 kg | −136 lb −61.7 kg | −149 lb −67.6 kg | −194 lb −88 kg |
How Women’s Machine Chest 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.
30.4 → 54 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the machine chest press standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the machine chest press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −42 lb −19 kg | −48 lb −21.8 kg | −55 lb −24.9 kg | −67 lb −30.4 kg |
| 110 lb 49.9 kg | −44 lb −20 kg | −51 lb −23.1 kg | −59 lb −26.7 kg | −71 lb −32.2 kg |
| 120 lb 54.4 kg | −47 lb −21.3 kg | −54 lb −24.5 kg | −62 lb −28.1 kg | −75 lb −34 kg |
| 130 lb 59 kg | −50 lb −22.7 kg | −57 lb −25.9 kg | −66 lb −30 kg | −80 lb −36.3 kg |
| 140 lb 63.5 kg | −52 lb −23.6 kg | −60 lb −27.2 kg | −68 lb −30.8 kg | −83 lb −37.6 kg |
| 150 lb 68 kg | −55 lb −25 kg | −63 lb −28.6 kg | −72 lb −32.7 kg | −87 lb −39.5 kg |
| 160 lb 72.6 kg | −57 lb −25.8 kg | −66 lb −30 kg | −75 lb −34 kg | −90 lb −40.8 kg |
| 170 lb 77.1 kg | −60 lb −27.3 kg | −68 lb −30.9 kg | −78 lb −35.4 kg | −95 lb −43.1 kg |
| 180 lb 81.6 kg | −62 lb −28.1 kg | −71 lb −32.2 kg | −81 lb −36.7 kg | −98 lb −44.4 kg |
| 190 lb 86.2 kg | −64 lb −29.1 kg | −73 lb −33.2 kg | −84 lb −38.1 kg | −102 lb −46.3 kg |
| 200 lb 90.7 kg | −66 lb −29.9 kg | −76 lb −34.5 kg | −87 lb −39.4 kg | −106 lb −48.1 kg |
| 210 lb 95.3 kg | −69 lb −31.3 kg | −79 lb −35.8 kg | −90 lb −40.9 kg | −109 lb −49.5 kg |
| 220 lb 99.8 kg | −71 lb −32.2 kg | −81 lb −36.7 kg | −93 lb −42.2 kg | −112 lb −50.8 kg |
| 230 lb 104.3 kg | −73 lb −33.1 kg | −84 lb −38.1 kg | −95 lb −43.1 kg | −115 lb −52.2 kg |
| 240 lb 108.9 kg | −76 lb −34.4 kg | −86 lb −39 kg | −98 lb −44.5 kg | −119 lb −54 kg |
Machine Chest Press and Dumbbell Bench Press Exercises Used by This Calculator
This calculator uses a strict chest press machine and a strict dumbbell bench press. Use strict Machine Chest Press and Dumbbell Bench Press sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
Use a strict, repeatable Chest Press Machine
Movement is performed on a selectorized horizontal chest press machine Seat height must allow handles to align approximately with mid-chest Full range of motion required on every rep Handles must be lowered under control to chest-depth equivalent Each rep must reach full elbow extension without bouncing or shortening the movement Torso and head must remain in contact with the pad throughout the set Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
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 Machine Chest Press set and one recent Dumbbell Bench Press set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Chest Press Machine — View the individual Machine Chest 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.
- Close Grip Dumbbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.