Muscle Group | Muscles |
---|---|
Primary muscles | Pectoralis Major (Chest), Triceps Brachii |
Secondary muscles | Deltoids (Anterior Head), Pectoralis Minor |
Stabilizer muscles | Core (Abdominals), Rotator Cuff Muscles |
Grip muscles | Forearms (Flexors) |
Level | ||
---|---|---|
16 kg (35 lbs) |
6 kg (12 lbs) |
|
27 kg (59 lbs) |
12 kg (26 lbs) |
|
41kg (90 lbs) |
21 kg (46 lbs) |
|
58 kg (129 lbs) |
32 kg (71 lbs) |
|
78 kg (171 lbs) |
36 kg (101 lbs) |
Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.
BW | |||||
---|---|---|---|---|---|
50 | 8 | 15 | 26 | 39 | 54 |
55 | 10 | 18 | 29 | 42 | 58 |
60 | 11 | 20 | 32 | 46 | 62 |
65 | 13 | 22 | 34 | 49 | 66 |
70 | 15 | 24 | 37 | 52 | 69 |
75 | 16 | 26 | 39 | 55 | 73 |
80 | 18 | 28 | 42 | 58 | 76 |
85 | 19 | 30 | 44 | 61 | 79 |
90 | 21 | 32 | 46 | 63 | 82 |
95 | 22 | 34 | 49 | 66 | 85 |
100 | 24 | 36 | 51 | 69 | 88 |
105 | 25 | 38 | 53 | 71 | 91 |
110 | 27 | 39 | 55 | 73 | 93 |
115 | 28 | 41 | 57 | 76 | 96 |
120 | 29 | 43 | 59 | 78 | 98 |
125 | 31 | 44 | 61 | 80 | 101 |
130 | 32 | 46 | 63 | 82 | 103 |
135 | 33 | 47 | 64 | 84 | 105 |
140 | 35 | 49 | 66 | 86 | 108 |
Age | |||||
---|---|---|---|---|---|
15 | 13 | 23 | 35 | 50 | 66 |
20 | 15 | 26 | 40 | 57 | 76 |
25 | 16 | 27 | 41 | 58 | 78 |
30 | 16 | 27 | 41 | 58 | 78 |
35 | 16 | 27 | 41 | 58 | 78 |
40 | 16 | 27 | 41 | 58 | 78 |
45 | 15 | 25 | 39 | 55 | 74 |
50 | 14 | 24 | 36 | 52 | 69 |
55 | 13 | 22 | 34 | 48 | 64 |
60 | 12 | 20 | 31 | 44 | 58 |
65 | 11 | 18 | 28 | 40 | 53 |
70 | 10 | 16 | 25 | 36 | 47 |
75 | 9 | 15 | 22 | 32 | 42 |
80 | 8 | 13 | 20 | 28 | 38 |
85 | 7 | 12 | 18 | 25 | 34 |
90 | 6 | 10 | 16 | 23 | 31 |
BW | |||||
---|---|---|---|---|---|
40 | 2 | 7 | 13 | 22 | 33 |
45 | 3 | 8 | 15 | 25 | 36 |
50 | 4 | 9 | 17 | 27 | 38 |
55 | 5 | 10 | 18 | 28 | 40 |
60 | 5 | 11 | 19 | 30 | 43 |
65 | 6 | 12 | 21 | 32 | 45 |
70 | 7 | 13 | 22 | 33 | 46 |
75 | 7 | 14 | 23 | 35 | 48 |
80 | 8 | 15 | 24 | 36 | 50 |
85 | 9 | 16 | 26 | 38 | 51 |
90 | 9 | 17 | 27 | 39 | 53 |
95 | 10 | 18 | 28 | 40 | 54 |
100 | 11 | 18 | 29 | 42 | 56 |
105 | 11 | 19 | 30 | 43 | 57 |
110 | 12 | 20 | 31 | 44 | 59 |
115 | 12 | 21 | 32 | 45 | 60 |
120 | 13 | 21 | 33 | 46 | 61 |
Age | |||||
---|---|---|---|---|---|
15 | 5 | 10 | 18 | 28 | 39 |
20 | 5 | 12 | 20 | 32 | 45 |
25 | 6 | 12 | 21 | 32 | 46 |
30 | 6 | 12 | 21 | 32 | 46 |
35 | 6 | 12 | 21 | 32 | 46 |
40 | 6 | 12 | 21 | 32 | 46 |
45 | 5 | 11 | 20 | 31 | 43 |
50 | 5 | 11 | 19 | 29 | 41 |
55 | 5 | 10 | 17 | 27 | 38 |
60 | 4 | 9 | 16 | 24 | 34 |
65 | 4 | 8 | 14 | 22 | 31 |
70 | 3 | 7 | 13 | 20 | 28 |
75 | 3 | 6 | 11 | 18 | 25 |
80 | 3 | 6 | 10 | 16 | 22 |
85 | 2 | 5 | 9 | 14 | 20 |
90 | 2 | 5 | 8 | 13 | 18 |
Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.
Level | Color | Description | Percentile |
---|---|---|---|
Beg. | Adopt correct form and continue with your workouts for over a month. | Bottom 5% | |
Nov. | Continue with your workouts consistently for over 6 months. | Top 80% | |
Int. | Continue with your workouts consistently for over 2 years. | Top 50% | |
Adv. | Continue with your workouts consistently for over 5 years. | Top 20% | |
Pro | Specialize in the workout routine for over 5 years. | Top 5% |
Intensity | Calories Burned |
---|---|
Light | 🔥 30-45 calories |
Moderate | 🔥 45-65 calories |
Vigorous | 🔥 65-85 calories |
High-Intensity | 🔥 85-105 calories |
Note: These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.
Intensity levels:
Last Updated: October 6, 2023
Heaviest Incline Dumbbell Bench Press (Male)
275 lb (124.7 kg) dumbbells for reps