Bench vs Incline Dumbbell Fly Strength Standards

Barbell Bench Press vs Incline Dumbbell Fly Strength Standards

Use these tables to compare the estimated one-rep max required for the bench press and incline dumbbell fly to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.

Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Bench Press / Incline Dumbbell Fly, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Bench Press vs Incline Dumbbell Fly Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Bench Press vs Incline Dumbbell Fly Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Barbell Bench Press vs Incline Dumbbell Fly Result Is Calculated

The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.

1. Estimate a one-rep max from each set

The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Set quality matters for this Barbell Bench Press vs Incline Dumbbell Fly comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.

2. Find the bench press strength level

The bench press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

The target rises more slowly than bodyweight so heavier lifters are expected to press more total barbell weight without requiring strength to increase pound for pound.

3. Find the incline dumbbell fly strength level

The incline dumbbell fly rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

The target rises more slowly than bodyweight so larger lifters are expected to fly more load without pound-for-pound scaling.

4. Compare the two results

Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.

Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Barbell Bench Press and Incline Dumbbell Fly Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Incline Dumbbell Fly standard minus the Bench Press standard: zero means equal, above zero means the Incline Dumbbell Fly standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell Bench Press and Incline Dumbbell Fly Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Incline Dumbbell Fly standard minus the Bench Press standard: zero means equal, above zero means the Incline Dumbbell Fly standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell Bench Press and Incline Dumbbell Fly Exercises Used by This Calculator

For a useful comparison, perform a strict bench press and a strict incline dumbbell fly using the setup and load rules below. Use strict, repeatable Barbell Bench Press and Incline Dumbbell Fly tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.

Use a paused competition-style barbell bench press

Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.

Enter combined load from two matched dumbbells

Use a consistent incline, stable shoulders and torso, a soft fixed elbow angle, and a controlled wide fly arc. Do not enter per-hand load, incline presses, fly-press hybrids, flat flyes, bounced, partial, unilateral, or assisted reps.

Enter one recent Barbell Bench Press result and one recent Incline Dumbbell Fly result

First lift: total barbell weight and 1–12 strict reps. Second lift: combined dumbbell load and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Incline Dumbbell Fly — View the individual Incline Dumbbell Fly standards and next strength-level target.
• Dumbbell Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Close Grip Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.