OrthoRepForever Free
ProgramsStandardsExercises
OrthoRep

Evidence-based strength training, free and open source. Track your progress, follow proven programs, and reach your goals.

Product

  • Programs
  • Standards
  • Exercises

Resources

  • Open Data
  • GitHub Repo
  • Privacy Policy

Community

  • Contributors
  • Report a Bug
  • Discussions

© 2026 OrthoRep. All rights reserved.

Back to all standards
Horizontal Push

One Arm Dumbbell Bench Press

Strength Standards: One Arm Dumbbell Bench Press

Values shown per dumbbell

LevelMaleFemale
Elite
0.26x BW0.15x BW
Advanced
0.20x BW0.11x BW
Intermediate
0.13x BW0.07x BW
Novice
0.10x BW0.05x BW
Untrained
0.07x BW0.04x BW

Source: Estimated (pattern-based, per dumbbell)

Calculate Your Level

Related Exercises

Other horizontal push exercises with strength standards:

  • Barbell Bench Press
  • Dumbbell Bench Press
  • Dip
  • Incline Barbell Bench Press