Flat Dumbbell Bench Press RANK CALCULATOR

Dumbbell Bench Press Strength Standards & Rank Calculator

Calculate your Flat Dumbbell Bench Press IronYou Rank, compare all 13 strength levels, and see your next-rank target.

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STEP 2 OF 3

YOUR LIFT

Flat Dumbbell Bench Press

dumbbell · family_derived_strength

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READING YOUR SET

Finding where you stand.

CALCULATING

YOUR IRONYOU RANK

You found your level.

STEP 3 OF 3

Copper I

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STRENGTH SCORE0.0

Rank is based on your best qualifying strength set.

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IRONYOU RANK SYSTEM

Standards

Published reference points from the production IronYou rank system.

IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.

Logged load: weight of one dumbbell. Public value: per dumbbell.

Flat Dumbbell Bench Press Strength Standards — Male

Male

Published estimated 1RM thresholds by bodyweight. Load is recorded as per dumbbell.

Flat Dumbbell Bench Press estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)	Silver I	Gold I	Titanium I	IRON
50 kg	23.7 kg	31.4 kg	39.1 kg	55.2 kg
60 kg	26.3 kg	34.8 kg	43.4 kg	61.1 kg
70 kg	28.6 kg	37.9 kg	47.2 kg	66.5 kg
80 kg	30.7 kg	40.7 kg	50.6 kg	71.4 kg
90 kg	32.6 kg	43.2 kg	53.8 kg	75.8 kg
100 kg	34.3 kg	45.5 kg	56.6 kg	79.8 kg
110 kg	35.9 kg	47.5 kg	59.1 kg	83.4 kg
120 kg	37.3 kg	49.4 kg	61.5 kg	86.6 kg

Flat Dumbbell Bench Press Strength Standards — Female

Female

Published estimated 1RM thresholds by bodyweight. Load is recorded as per dumbbell.

Flat Dumbbell Bench Press estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)	Silver I	Gold I	Titanium I	IRON
40 kg	11.5 kg	15.2 kg	18.9 kg	26.6 kg
50 kg	15.3 kg	20.2 kg	25.2 kg	35.5 kg
60 kg	17.7 kg	23.4 kg	29.1 kg	41 kg
70 kg	19.1 kg	25.4 kg	31.6 kg	44.5 kg
80 kg	20.1 kg	26.6 kg	33.1 kg	46.6 kg
90 kg	20.6 kg	27.3 kg	34 kg	48 kg
100 kg	21 kg	27.8 kg	34.6 kg	48.8 kg

Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.

BodyweightSexReps

Values show the logged Flat Dumbbell Bench Press weight required to reach each IronYou rank at the specified bodyweight, sex and repetition count.

Flat Dumbbell Bench Press — Male; logged load in kg (weight_kg is one dumbbell; production strength evaluation doubles it) at each bodyweight and repetition count
Rank	Bodyweight (kg)	Estimated 1RM (kg)	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15
Copper I	50	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	50	25.67	12.5	12.5	12	11.5	11.5	11	10.5	10.5	10	10	9.5	9.5	9	9	9
Copper III	50	38.5	19	18.5	18	17	17	16.5	16	15.5	15	14.5	14.5	14	13.5	13.5	13
Silver I	50	47.48	23	22.5	22	21	20.5	20	19.5	19	18.5	18	17.5	17	17	16.5	16
Silver II	50	52.62	25.5	25	24	23.5	23	22	21.5	21	20.5	20	19.5	19	18.5	18	18
Silver III	50	57.75	28	27.5	26.5	25.5	25	24.5	23.5	23	22.5	22	21.5	21	20.5	20	19.5
Gold I	50	62.88	30.5	29.5	29	28	27	26.5	25.5	25	24.5	24	23.5	22.5	22	21.5	21
Gold II	50	68.02	33	32	31	30.5	29.5	28.5	28	27	26.5	26	25	24.5	24	23.5	23
Gold III	50	73.15	35.5	34.5	33.5	32.5	31.5	30.5	30	29	28.5	27.5	27	26.5	26	25	24.5
Titanium I	50	78.28	38	37	36	35	34	33	32	31	30.5	29.5	29	28	27.5	27	26.5
Titanium II	50	89.83	43.5	42.5	41	40	39	37.5	36.5	35.5	35	34	33	32.5	31.5	31	30
Titanium III	50	100.1	48.5	47	46	44.5	43	42	41	40	39	38	37	36	35	34.5	33.5
IRON	50	110.37	53.5	52	50.5	49	47.5	46	45	44	42.5	41.5	40.5	39.5	39	38	37
Copper I	60	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	60	28.44	14	13.5	13	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5
Copper III	60	42.66	21	20	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5	15	15	14.5
Silver I	60	52.61	25.5	25	24	23.5	23	22	21.5	21	20.5	20	19.5	19	18.5	18	18
Silver II	60	58.3	28.5	27.5	26.5	26	25	24.5	24	23.5	22.5	22	21.5	21	20.5	20	19.5
Silver III	60	63.99	31	30	29.5	28.5	27.5	27	26	25.5	25	24	23.5	23	22.5	22	21.5
Gold I	60	69.67	34	33	32	31	30	29.5	28.5	28	27	26.5	25.5	25	24.5	24	23.5
Gold II	60	75.36	36.5	35.5	34.5	33.5	32.5	31.5	31	30	29	28.5	28	27	26.5	26	25.5
Gold III	60	81.05	39.5	38	37	36	35	34	33	32	31.5	30.5	30	29	28.5	28	27.5
Titanium I	60	86.74	42	41	39.5	38.5	37.5	36.5	35.5	34.5	33.5	33	32	31	30.5	30	29
Titanium II	60	99.53	48.5	47	45.5	44	43	41.5	40.5	39.5	38.5	37.5	36.5	36	35	34	33.5
Titanium III	60	110.91	54	52	50.5	49	48	46.5	45	44	43	42	41	40	39	38	37
IRON	60	122.28	59.5	57.5	56	54	52.5	51	50	48.5	47.5	46	45	44	43	42	41
Copper I	70	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	70	30.94	15	15	14.5	14	13.5	13	13	12.5	12	12	11.5	11.5	11	11	10.5
Copper III	70	46.42	22.5	22	21.5	20.5	20	19.5	19	18.5	18	17.5	17	17	16.5	16	15.5
Silver I	70	57.25	28	27	26.5	25.5	25	24	23.5	23	22.5	21.5	21	20.5	20	20	19.5
Silver II	70	63.43	31	30	29	28	27.5	26.5	26	25.5	24.5	24	23.5	23	22.5	22	21.5
Silver III	70	69.62	34	33	32	31	30	29.5	28.5	27.5	27	26.5	25.5	25	24.5	24	23.5
Gold I	70	75.81	37	36	34.5	33.5	32.5	32	31	30	29.5	28.5	28	27.5	26.5	26	25.5
Gold II	70	82	40	38.5	37.5	36.5	35.5	34.5	33.5	32.5	32	31	30.5	29.5	29	28	27.5
Gold III	70	88.19	43	41.5	40.5	39	38	37	36	35	34	33.5	32.5	31.5	31	30.5	29.5
Titanium I	70	94.38	46	44.5	43	42	40.5	39.5	38.5	37.5	36.5	35.5	35	34	33	32.5	31.5
Titanium II	70	108.3	52.5	51	49.5	48	46.5	45.5	44	43	42	41	40	39	38	37	36.5
Titanium III	70	120.68	58.5	57	55	53.5	52	50.5	49	48	46.5	45.5	44.5	43.5	42.5	41.5	40.5
IRON	70	133.06	64.5	62.5	60.5	59	57.5	55.5	54	53	51.5	50	49	48	46.5	45.5	44.5
Copper I	80	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	80	33.21	16.5	16	15.5	15	14.5	14	13.5	13.5	13	12.5	12.5	12	12	11.5	11.5
Copper III	80	49.81	24.5	23.5	23	22	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17	17
Silver I	80	61.44	30	29	28	27.5	26.5	26	25	24.5	24	23.5	22.5	22	21.5	21	20.5
Silver II	80	68.08	33	32	31	30.5	29.5	28.5	28	27	26.5	26	25	24.5	24	23.5	23
Silver III	80	74.72	36.5	35.5	34	33	32.5	31.5	30.5	29.5	29	28.5	27.5	27	26.5	25.5	25
Gold I	80	81.36	39.5	38.5	37	36	35	34	33	32.5	31.5	31	30	29.5	28.5	28	27.5
Gold II	80	88	43	41.5	40.5	39	38	37	36	35	34	33.5	32.5	31.5	31	30.5	29.5
Gold III	80	94.64	46	44.5	43.5	42	41	39.5	38.5	37.5	36.5	35.5	35	34	33.5	32.5	32
Titanium I	80	101.29	49.5	47.5	46.5	45	43.5	42.5	41.5	40	39	38	37.5	36.5	35.5	35	34
Titanium II	80	116.23	56.5	54.5	53	51.5	50	48.5	47.5	46	45	44	43	42	41	40	39
Titanium III	80	129.51	63	61	59	57.5	56	54	53	51.5	50	49	47.5	46.5	45.5	44.5	43.5
IRON	80	142.8	69.5	67	65	63	61.5	59.5	58	56.5	55	54	52.5	51	50	49	48
Copper I	90	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	90	35.26	17.5	17	16.5	16	15.5	15	14.5	14	14	13.5	13	13	12.5	12.5	12
Copper III	90	52.88	26	25	24.5	23.5	23	22.5	21.5	21	20.5	20	19.5	19	18.5	18.5	18
Silver I	90	65.22	32	31	30	29	28	27.5	26.5	26	25.5	24.5	24	23.5	23	22.5	22
Silver II	90	72.28	35	34	33	32	31	30.5	29.5	29	28	27.5	26.5	26	25.5	25	24.5
Silver III	90	79.33	38.5	37.5	36.5	35	34	33.5	32.5	31.5	31	30	29.5	28.5	28	27.5	26.5
Gold I	90	86.38	42	40.5	39.5	38.5	37.5	36	35.5	34.5	33.5	32.5	32	31	30.5	29.5	29
Gold II	90	93.43	45.5	44	42.5	41.5	40.5	39	38	37	36	35.5	34.5	33.5	33	32	31.5
Gold III	90	100.48	49	47.5	46	44.5	43.5	42	41	40	39	38	37	36	35.5	34.5	33.5
Titanium I	90	107.53	52.5	50.5	49	47.5	46.5	45	44	42.5	41.5	40.5	39.5	38.5	38	37	36
Titanium II	90	123.4	60	58	56.5	54.5	53	51.5	50.5	49	47.5	46.5	45.5	44.5	43.5	42.5	41.5
Titanium III	90	137.5	67	64.5	63	61	59	57.5	56	54.5	53	52	50.5	49.5	48	47	46
IRON	90	151.6	73.5	71.5	69	67	65	63.5	61.5	60	58.5	57	55.5	54.5	53	52	51
Copper I	100	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	100	37.11	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14	14	13.5	13	13	12.5
Copper III	100	55.66	27	26.5	25.5	25	24	23.5	23	22	21.5	21	20.5	20	19.5	19	19
Silver I	100	68.65	33.5	32.5	31.5	30.5	29.5	29	28	27.5	26.5	26	25.5	25	24	23.5	23
Silver II	100	76.07	37	36	35	34	33	32	31	30.5	29.5	29	28	27.5	27	26	25.5
Silver III	100	83.49	40.5	39.5	38	37	36	35	34	33	32.5	31.5	31	30	29.5	28.5	28
Gold I	100	90.91	44	43	41.5	40.5	39	38	37	36	35	34.5	33.5	32.5	32	31	30.5
Gold II	100	98.34	48	46.5	45	43.5	42.5	41	40	39	38	37	36	35.5	34.5	34	33
Gold III	100	105.76	51.5	50	48.5	47	45.5	44.5	43	42	41	40	39	38	37	36.5	35.5
Titanium I	100	113.18	55	53.5	51.5	50	49	47.5	46	45	44	42.5	41.5	40.5	39.5	39	38
Titanium II	100	129.88	63	61	59.5	57.5	56	54.5	53	51.5	50	49	48	46.5	45.5	44.5	43.5
Titanium III	100	144.72	70.5	68	66	64	62.5	60.5	59	57.5	56	54.5	53	52	50.5	49.5	48.5
IRON	100	159.56	77.5	75	73	70.5	68.5	66.5	65	63	61.5	60	58.5	57	56	54.5	53.5
Copper I	110	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	110	38.78	19	18.5	18	17.5	17	16.5	16	15.5	15	15	14.5	14	14	13.5	13
Copper III	110	58.17	28.5	27.5	26.5	26	25	24.5	24	23	22.5	22	21.5	21	20.5	20	19.5
Silver I	110	71.75	35	34	33	32	31	30	29.5	28.5	28	27	26.5	26	25.5	24.5	24
Silver II	110	79.5	38.5	37.5	36.5	35.5	34.5	33.5	32.5	31.5	31	30	29.5	28.5	28	27.5	27
Silver III	110	87.26	42.5	41	40	38.5	37.5	36.5	35.5	34.5	34	33	32	31.5	30.5	30	29.5
Gold I	110	95.02	46	45	43.5	42	41	40	39	38	37	36	35	34	33.5	32.5	32
Gold II	110	102.77	50	48.5	47	45.5	44.5	43	42	41	40	39	38	37	36	35.5	34.5
Gold III	110	110.53	53.5	52	50.5	49	47.5	46.5	45	44	43	41.5	40.5	39.5	39	38	37
Titanium I	110	118.29	57.5	55.5	54	52.5	51	49.5	48	47	45.5	44.5	43.5	42.5	41.5	40.5	39.5
Titanium II	110	135.74	66	64	62	60	58.5	57	55.5	54	52.5	51	50	48.5	47.5	46.5	45.5
Titanium III	110	151.25	73.5	71	69	67	65	63.5	61.5	60	58.5	57	55.5	54.5	53	52	50.5
IRON	110	166.76	81	78.5	76	74	71.5	69.5	68	66	64.5	63	61.5	60	58.5	57	56
Copper I	120	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	120	40.3	19.5	19	18.5	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14.5	14	13.5
Copper III	120	60.44	29.5	28.5	27.5	27	26	25.5	25	24	23.5	23	22.5	22	21.5	21	20.5
Silver I	120	74.55	36.5	35	34	33	32	31.5	30.5	29.5	29	28	27.5	27	26.5	25.5	25
Silver II	120	82.61	40	39	38	36.5	35.5	34.5	33.5	33	32	31	30.5	30	29	28.5	28
Silver III	120	90.67	44	42.5	41.5	40	39	38	37	36	35	34	33.5	32.5	32	31	30.5
Gold I	120	98.72	48	46.5	45	44	42.5	41.5	40.5	39	38	37.5	36.5	35.5	34.5	34	33
Gold II	120	106.78	52	50.5	49	47.5	46	44.5	43.5	42.5	41.5	40.5	39.5	38.5	37.5	36.5	36
Gold III	120	114.84	56	54	52.5	51	49.5	48	47	45.5	44.5	43.5	42.5	41.5	40.5	39.5	38.5
Titanium I	120	122.9	59.5	58	56	54.5	53	51.5	50	49	47.5	46.5	45	44	43	42	41
Titanium II	120	141.03	68.5	66.5	64.5	62.5	60.5	59	57.5	56	54.5	53	52	50.5	49.5	48.5	47.5
Titanium III	120	157.15	76.5	74	71.5	69.5	67.5	65.5	64	62.5	60.5	59	57.5	56.5	55	54	52.5
IRON	120	173.27	84	81.5	79	76.5	74.5	72.5	70.5	68.5	67	65	63.5	62	60.5	59.5	58

Flat Dumbbell Bench Press — Female; logged load in kg (weight_kg is one dumbbell; production strength evaluation doubles it) at each bodyweight and repetition count
Rank	Bodyweight (kg)	Estimated 1RM (kg)	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15
Copper I	50	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	50	16.52	8	8	8	7.5	7.5	7	7	7	6.5	6.5	6.5	6	6	6	6
Copper III	50	24.77	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5
Silver I	50	30.55	15	14.5	14	13.5	13.5	13	12.5	12.5	12	11.5	11.5	11	11	10.5	10.5
Silver II	50	33.86	16.5	16	15.5	15	15	14.5	14	13.5	13.5	13	12.5	12.5	12	12	11.5
Silver III	50	37.16	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14	14	13.5	13	13	12.5
Gold I	50	40.46	20	19	18.5	18	17.5	17	16.5	16	16	15.5	15	14.5	14.5	14	13.5
Gold II	50	43.77	21.5	21	20	19.5	19	18.5	18	17.5	17	16.5	16.5	16	15.5	15	15
Gold III	50	47.07	23	22.5	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16.5	16
Titanium I	50	50.37	24.5	24	23	22.5	22	21	20.5	20	19.5	19	18.5	18	18	17.5	17
Titanium II	50	57.8	28	27.5	26.5	26	25	24.5	23.5	23	22.5	22	21.5	21	20.5	20	19.5
Titanium III	50	64.41	31.5	30.5	29.5	28.5	28	27	26.5	25.5	25	24.5	24	23.5	22.5	22	21.5
IRON	50	71.02	34.5	33.5	32.5	31.5	30.5	30	29	28.5	27.5	27	26	25.5	25	24.5	24
Copper I	60	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	60	19.09	9.5	9	9	8.5	8.5	8	8	8	7.5	7.5	7	7	7	7	6.5
Copper III	60	28.64	14	13.5	13.5	13	12.5	12	12	11.5	11.5	11	10.5	10.5	10	10	10
Silver I	60	35.32	17.5	17	16.5	16	15.5	15	14.5	14	14	13.5	13	13	12.5	12.5	12
Silver II	60	39.13	19	18.5	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14	14	13.5	13.5
Silver III	60	42.95	21	20.5	20	19	18.5	18	17.5	17	17	16.5	16	15.5	15	15	14.5
Gold I	60	46.77	23	22	21.5	21	20.5	19.5	19	18.5	18	18	17.5	17	16.5	16	16
Gold II	60	50.59	24.5	24	23	22.5	22	21.5	21	20	19.5	19	19	18.5	18	17.5	17
Gold III	60	54.41	26.5	26	25	24.5	23.5	23	22.5	21.5	21	20.5	20	19.5	19	19	18.5
Titanium I	60	58.23	28.5	27.5	26.5	26	25	24.5	24	23	22.5	22	21.5	21	20.5	20	19.5
Titanium II	60	66.82	32.5	31.5	30.5	29.5	29	28	27.5	26.5	26	25.5	24.5	24	23.5	23	22.5
Titanium III	60	74.45	36.5	35	34	33	32	31.5	30.5	29.5	29	28	27.5	27	26	25.5	25
IRON	60	82.09	40	38.5	37.5	36.5	35.5	34.5	33.5	32.5	32	31	30.5	29.5	29	28	27.5
Copper I	70	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	70	20.7	10.5	10	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5	7.5	7.5	7
Copper III	70	31.04	15.5	15	14.5	14	13.5	13	13	12.5	12	12	11.5	11.5	11	11	10.5
Silver I	70	38.29	19	18	17.5	17	16.5	16	16	15.5	15	14.5	14.5	14	13.5	13.5	13
Silver II	70	42.43	21	20	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5	15	14.5	14.5
Silver III	70	46.57	23	22	21.5	21	20	19.5	19	18.5	18	17.5	17.5	17	16.5	16	16
Gold I	70	50.7	25	24	23.5	22.5	22	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17
Gold II	70	54.84	27	26	25	24.5	24	23	22.5	22	21.5	21	20.5	20	19.5	19	18.5
Gold III	70	58.98	29	28	27	26.5	25.5	25	24	23.5	23	22.5	22	21.5	21	20.5	20
Titanium I	70	63.12	31	30	29	28	27.5	26.5	26	25	24.5	24	23.5	23	22.5	22	21.5
Titanium II	70	72.43	35.5	34	33	32	31.5	30.5	29.5	29	28	27.5	27	26	25.5	25	24.5
Titanium III	70	80.71	39.5	38	37	36	35	34	33	32	31.5	30.5	30	29	28.5	28	27
IRON	70	88.99	43.5	42	40.5	39.5	38.5	37.5	36.5	35.5	34.5	33.5	33	32	31.5	30.5	30
Copper I	80	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	80	21.7	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5	7.5
Copper III	80	32.54	16	15.5	15	14.5	14	14	13.5	13	13	12.5	12	12	11.5	11.5	11
Silver I	80	40.14	19.5	19	18.5	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14.5	14	13.5
Silver II	80	44.48	22	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5	15
Silver III	80	48.82	24	23	22.5	22	21	20.5	20	19.5	19	18.5	18	17.5	17.5	17	16.5
Gold I	80	53.16	26	25	24.5	23.5	23	22.5	22	21	20.5	20	19.5	19	19	18.5	18
Gold II	80	57.5	28	27	26.5	25.5	25	24	23.5	23	22.5	22	21.5	21	20.5	20	19.5
Gold III	80	61.84	30	29	28.5	27.5	27	26	25.5	24.5	24	23.5	23	22.5	22	21.5	21
Titanium I	80	66.17	32.5	31.5	30.5	29.5	28.5	28	27	26.5	25.5	25	24.5	24	23.5	23	22.5
Titanium II	80	75.94	37	36	35	34	33	32	31	30	29.5	28.5	28	27.5	26.5	26	25.5
Titanium III	80	84.62	41	40	38.5	37.5	36.5	35.5	34.5	33.5	33	32	31	30.5	30	29	28.5
IRON	80	93.3	45.5	44	42.5	41.5	40	39	38	37	36	35	34.5	33.5	33	32	31.5
Copper I	90	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	90	22.32	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5
Copper III	90	33.48	16.5	16	15.5	15	14.5	14	14	13.5	13	13	12.5	12	12	11.5	11.5
Silver I	90	41.29	20	19.5	19	18.5	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14.5	14
Silver II	90	45.76	22.5	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5
Silver III	90	50.22	24.5	24	23	22.5	22	21	20.5	20	19.5	19	18.5	18	18	17.5	17
Gold I	90	54.69	26.5	26	25	24.5	23.5	23	22.5	22	21.5	21	20.5	20	19.5	19	18.5
Gold II	90	59.15	29	28	27	26.5	25.5	25	24	23.5	23	22.5	22	21.5	21	20.5	20
Gold III	90	63.61	31	30	29	28.5	27.5	27	26	25.5	24.5	24	23.5	23	22.5	22	21.5
Titanium I	90	68.08	33	32	31	30.5	29.5	28.5	28	27	26.5	26	25	24.5	24	23.5	23
Titanium II	90	78.12	38	37	36	34.5	33.5	33	32	31	30.5	29.5	29	28	27.5	27	26.5
Titanium III	90	87.05	42.5	41	40	38.5	37.5	36.5	35.5	34.5	33.5	33	32	31.5	30.5	30	29.5
IRON	90	95.98	46.5	45	44	42.5	41.5	40	39	38	37	36	35.5	34.5	33.5	33	32
Copper I	100	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	100	22.71	11	11	10.5	10.5	10	9.5	9.5	9	9	9	8.5	8.5	8	8	8
Copper III	100	34.06	16.5	16	15.5	15.5	15	14.5	14	13.5	13.5	13	12.5	12.5	12	12	11.5
Silver I	100	42.01	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14.5
Silver II	100	46.56	23	22	21.5	21	20	19.5	19	18.5	18	17.5	17.5	17	16.5	16	16
Silver III	100	51.1	25	24	23.5	23	22	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17.5
Gold I	100	55.64	27	26.5	25.5	25	24	23.5	23	22	21.5	21	20.5	20	19.5	19	19
Gold II	100	60.18	29.5	28.5	27.5	27	26	25.5	24.5	24	23.5	23	22.5	21.5	21	21	20.5
Gold III	100	64.72	31.5	30.5	29.5	29	28	27	26.5	26	25	24.5	24	23.5	23	22.5	22
Titanium I	100	69.26	34	32.5	31.5	31	30	29	28.5	27.5	27	26	25.5	25	24.5	24	23.5
Titanium II	100	79.48	38.5	37.5	36.5	35.5	34.5	33.5	32.5	31.5	31	30	29.5	28.5	28	27.5	26.5
Titanium III	100	88.57	43	42	40.5	39.5	38	37	36	35	34.5	33.5	32.5	32	31	30.5	30
IRON	100	97.65	47.5	46	44.5	43.5	42	41	40	39	38	37	36	35	34.5	33.5	33
Copper I	110	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	110	22.95	11.5	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5	8	8
Copper III	110	34.43	17	16.5	16	15.5	15	14.5	14	14	13.5	13	13	12.5	12.5	12	11.5
Silver I	110	42.46	21	20	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5	15	14.5	14.5
Silver II	110	47.05	23	22.5	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16.5	16
Silver III	110	51.64	25	24.5	23.5	23	22.5	22	21	20.5	20	19.5	19	18.5	18.5	18	17.5
Gold I	110	56.23	27.5	26.5	26	25	24.5	23.5	23	22.5	22	21.5	21	20.5	20	19.5	19
Gold II	110	60.82	29.5	29	28	27	26.5	25.5	25	24.5	23.5	23	22.5	22	21.5	21	20.5
Gold III	110	65.41	32	31	30	29	28.5	27.5	27	26	25.5	25	24	23.5	23	22.5	22
Titanium I	110	70	34	33	32	31	30.5	29.5	28.5	28	27	26.5	26	25.5	24.5	24	23.5
Titanium II	110	80.33	39	38	37	35.5	34.5	33.5	33	32	31	30.5	29.5	29	28.5	27.5	27
Titanium III	110	89.51	43.5	42	41	39.5	38.5	37.5	36.5	35.5	34.5	34	33	32	31.5	31	30
IRON	110	98.7	48	46.5	45	44	42.5	41.5	40.5	39	38	37.5	36.5	35.5	34.5	34	33
Copper I	120	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	120	23.1	11.5	11	11	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5	8	8
Copper III	120	34.66	17	16.5	16	15.5	15	14.5	14.5	14	13.5	13	13	12.5	12.5	12	12
Silver I	120	42.74	21	20.5	19.5	19	18.5	18	17.5	17	16.5	16.5	16	15.5	15	15	14.5
Silver II	120	47.36	23	22.5	22	21	20.5	20	19.5	19	18.5	18	17.5	17	17	16.5	16
Silver III	120	51.98	25.5	24.5	24	23	22.5	22	21.5	21	20	19.5	19.5	19	18.5	18	17.5
Gold I	120	56.6	27.5	27	26	25	24.5	24	23	22.5	22	21.5	21	20.5	20	19.5	19
Gold II	120	61.22	30	29	28	27.5	26.5	26	25	24.5	24	23	22.5	22	21.5	21	20.5
Gold III	120	65.85	32	31	30	29.5	28.5	27.5	27	26	25.5	25	24.5	24	23	22.5	22
Titanium I	120	70.47	34.5	33.5	32.5	31.5	30.5	29.5	29	28	27.5	26.5	26	25.5	25	24.5	23.5
Titanium II	120	80.86	39.5	38	37	36	35	34	33	32	31.5	30.5	30	29	28.5	28	27
Titanium III	120	90.1	44	42.5	41	40	39	38	37	36	35	34	33	32.5	31.5	31	30.5
IRON	120	99.35	48.5	47	45.5	44	43	41.5	40.5	39.5	38.5	37.5	36.5	35.5	35	34	33.5

Targets use the same production rank and e1RM model as the calculator. Practical weight targets are rounded up to the model's target increment.

Dumbbell Bench Press Strength Standards & Rank Calculator

Rank your Dumbbell Bench Press with the correct load convention and see your next IronYou target.

IronYou ranks are proprietary performance standards. They are not population percentiles unless IronYou explicitly states otherwise.

Calculate your Flat Dumbbell Bench Press rank

Use the calculator above to enter the performance fields required for this exercise. IronYou will show your current rank and, when supported by the live model, your strength score, next rank and next-rank target.

Flat Dumbbell Bench Press strength standards

Rank ladder and standards methodology

IronYou uses 13 public performance ranks:

Copper I → Copper II → Copper III → Silver I → Silver II → Silver III → Gold I → Gold II → Gold III → Titanium I → Titanium II → Titanium III → IRON

The full standards table on this page should show the production IronYou thresholds for this exercise. The calculator and the standards table must use the same current rank model.

What is a good Flat Dumbbell Bench Press?

Dumbbell bench numbers are only comparable when the load convention is clear. IronYou uses a defined per-dumbbell or production-equivalent convention and ranks the movement against its own exercise-specific standards.

Use the calculator for your exact result. Use the full standards table to compare the thresholds for the bodyweight, sex or performance setup supported by the live IronYou model.

How is the Flat Dumbbell Bench Press rank calculated?

IronYou evaluates your qualifying Dumbbell Bench Press set with the current production model, then maps the result to the 13-rank ladder.

The page must explicitly state whether the displayed weight is per dumbbell or combined. Public standards must follow the same convention used by the calculator.

What do the standards-table values mean?

Each value should be labeled with the exact metric used by the live rank model. Depending on the exercise, that may be estimated 1RM, logged load, repetitions, duration, assistance or another production metric.

The table should never present a number without explaining what that number represents.

What rank is considered strong?

IronYou does not use one universal cutoff for “strong.” Instead, it gives you a progression ladder with 13 levels. Silver, Gold and Titanium each contain three ranks, with IRON above Titanium III.

For the full system and methodology, see IronYou Strength Ranks.

How much do I need for my next rank?

Enter your current qualifying performance in the calculator. If the production model supports a next-rank target for this exercise, IronYou should show the next performance threshold directly from the live rank engine.

That target is a rank target, not automatically a personalised recommendation for your next training set.

Exercise-specific comparison note

Use a consistent range of motion and bench setup. A large change in dumbbell path or range can change the difficulty enough to make old sets less comparable.

Want to improve your Flat Dumbbell Bench Press technique?

This page is for performance, rank and strength standards.

For setup, execution, muscles worked, common mistakes and variations, use the dedicated exercise guide:

See the Flat Dumbbell Bench Press exercise guide

What are we ranking?

Flat Dumbbell Bench Press

Enter your best set.

Finding where you stand.

You found your level.

Your next rank is ready.

Standards

Flat Dumbbell Bench Press Rank Targets

Dumbbell Bench Press Strength Standards & Rank Calculator

Calculate your Flat Dumbbell Bench Press rank

Flat Dumbbell Bench Press strength standards

Related rank calculators

Want to improve your Flat Dumbbell Bench Press technique?