If I can lift a given weight on Bench Press, what should I lift on Dumbbell Bench Press?

About 42.5 kg for a 100 kg Bench Press, for a typical 80 kg lifter. Use the calculator above for your own weight.

Is Bench Press vs Dumbbell Bench Press a 1:1 conversion?

Usually not. The tool uses strength standards, not a simple ratio, so the equivalent Dumbbell Bench Press can be higher or lower than your Bench Press depending on the lifts.

Which lifts can I compare?

You can compare any two exercises in the Lyfta standards library, including bench vs squat, squat vs deadlift, and accessory lifts such as rows, presses, and curls.

Is the equivalent weight a training recommendation?

No. It is a statistical estimate of what lifters at a similar strength percentile typically lift on the second exercise. Use it as a starting point, not a prescription.

Exercise Comparison

Bench Press vs Dumbbell Bench Press: Equivalent Weight

Based on Lyfta's strength standards for a 30-year-old, 80 kg lifter, a 100 kg Bench Press matches about a 42.5 kg Dumbbell Bench Press.

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Bench Press to Dumbbell Bench Press conversion chart

Equivalent weights for Bench Press and Dumbbell Bench Press
Bench Press	Equivalent Dumbbell Bench Press
40 kg · 88 lb	9 kg · 20 lb
60 kg · 132 lb	20 kg · 44 lb
80 kg · 176 lb	31 kg · 68 lb
100 kg · 220 lb	42.5 kg · 94 lb
120 kg · 265 lb	53.5 kg · 118 lb
140 kg · 309 lb	65 kg · 143 lb
160 kg · 353 lb	76 kg · 168 lb
180 kg · 397 lb	87 kg · 192 lb

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Frequently asked questions

If I can lift a given weight on Bench Press, what should I lift on Dumbbell Bench Press?: About 42.5 kg for a 100 kg Bench Press, for a typical 80 kg lifter. Use the calculator above for your own weight.
Is Bench Press vs Dumbbell Bench Press a 1:1 conversion?: Usually not. The tool uses strength standards, not a simple ratio, so the equivalent Dumbbell Bench Press can be higher or lower than your Bench Press depending on the lifts.
Which lifts can I compare?: You can compare any two exercises in the Lyfta standards library, including bench vs squat, squat vs deadlift, and accessory lifts such as rows, presses, and curls.
Is the equivalent weight a training recommendation?: No. It is a statistical estimate of what lifters at a similar strength percentile typically lift on the second exercise. Use it as a starting point, not a prescription.