Dumbbell Bench Press strength standards

Where does your best set land?

Type a set and it lands on the ladder.

The ladder

One-rep max at each level. Switch the units above; the ladder follows.

Level	Men	Women
Iron I	start	start
Iron II	32.5 lb	11.2 lb
Iron III	35.5 lb	12.6 lb
Bronze I	39 lb	14.1 lb
Bronze II	42.5 lb	15.8 lb
Bronze III	46 lb	17.7 lb
Silver I	50 lb	19.9 lb
Silver II	54.5 lb	22.3 lb
Silver III	59 lb	25 lb
Gold I	64 lb	28.1 lb
Gold II	68.5 lb	30.5 lb
Gold III	73 lb	33 lb
Platinum I	78 lb	36 lb
Platinum II	83 lb	39.5 lb
Platinum III	88.5 lb	43 lb
Diamond I	94 lb	46 lb
Diamond II	99.5 lb	49.5 lb
Diamond III	105 lb	53.5 lb
Phoenix I	111 lb	58 lb
Phoenix II	118 lb	62.5 lb
Phoenix III	124 lb	66.5 lb
Dragon I	131 lb	70.5 lb
Dragon II	137 lb	75 lb
Dragon III	145 lb	80 lb
Olympian	152 lb	85 lb

How Compound reads it

• Your best set counts. The app estimates a one-rep max from any set: the weight times one plus the reps over thirty, with reps capped at 12. 55 lb for 5 reps estimates 64.2 lb, which clears Gold I at 64 lb on the men's ladder.
• The ladders are read at a reference bodyweight, 180 lb for men and 140 lb for women, and anchored to strength data for people who lift. Iron I is where the map places everyone to start; Iron II is the first gate.
• A rank, once earned, is kept. The map's level can step back when a weight is missed; the rank you reached does not.
• The app uses your profile's ladder. Pick the men's or the women's ladder above to read the one that applies to you.

The other ranked lifts