Barbell Bench Press vs Chest-Supported Incline Dumbbell Reverse Fly Strength Standards

Barbell Bench Press vs Chest-Supported Incline Dumbbell Reverse Fly Strength Standards

Use these tables to compare the estimated one-rep max required for the bench press and chest-supported incline dumbbell reverse 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 / Chest-Supported Incline Dumbbell Reverse Fly, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Bench Press vs Chest-Supported Incline Dumbbell Reverse 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 Chest-Supported Incline Dumbbell Reverse 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 Chest-Supported Incline Dumbbell Reverse Fly Result Is Calculated

Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.

1. Estimate a one-rep max from each set

When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.

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

Set quality matters for this Barbell Bench Press vs Chest-Supported Incline Dumbbell Reverse 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 chest-supported incline dumbbell reverse fly strength level

For chest-supported incline dumbbell reverse fly, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

4. Compare the two results

The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.

A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.

Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.

How Men’s Barbell Bench Press and Chest-Supported Incline Dumbbell Reverse Fly Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Chest-Supported Incline Dumbbell Reverse Fly standard minus the Bench Press standard: zero means equal, above zero means the Chest-Supported Incline Dumbbell Reverse 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 Chest-Supported Incline Dumbbell Reverse Fly Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Chest-Supported Incline Dumbbell Reverse Fly standard minus the Bench Press standard: zero means equal, above zero means the Chest-Supported Incline Dumbbell Reverse 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 Chest-Supported Incline Dumbbell Reverse Fly Exercises Used by This Calculator

Compare like-for-like attempts by keeping the bench press and chest-supported incline dumbbell reverse fly setup consistent with their individual rules. Use strict, repeatable Barbell Bench Press and Chest-Supported Incline Dumbbell Reverse 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.

Use the Chest-Supported Incline Dumbbell Reverse Fly setup and load convention

Movement is performed using matched dumbbells with chest and upper torso supported on the same fixed incline bench setting throughout the set. Enter weight per dumbbell; do not combine the two dumbbells or use machine/cable stack weight. Full range of motion required on every rep. Dumbbells must be raised in a reverse-fly arc until the upper arms reach roughly torso level or a controlled shoulder-safe end range. Reps must be controlled through both the lifting and lowering phases. Elbows may remain slightly bent but elbow angle must stay relatively consistent throughout the movement. The movement must stay dominated by shoulder horizontal abduction rather than row-like elbow drive. Excessive upper-trap shrugging or shoulder elevation used to artificially raise the dumbbells is not allowed. Chest contact must remain stable without lifting off, bouncing, swinging, or heaving. No hip drive, torso swing, knee dip, leg drive, momentum, or bouncing allowed. No shortening of the lowering phase or dropping the dumbbells. Feet or support position must remain stable with controlled body positioning. Both dumbbells must move symmetrically with controlled tempo. Allowed equipment: matched dumbbells and one stable incline bench only. Disallowed variation 1: cable reverse flyes. Disallowed variation 2: rear-delt machine or reverse pec deck flyes. Disallowed variation 3: partial reps, swing reps, or momentum-assisted raises. Disallowed variation 4: dumbbell rows, high pulls, shrugs, or row-dominant reverse flyes. Disallowed variation 5: lateral raises, chest flyes, face pulls, or band pull-aparts. Rep is complete when both dumbbells return to the same bottom range under control after reaching a controlled reverse-fly end range.

Enter one recent Barbell Bench Press result and one recent Chest-Supported Incline Dumbbell Reverse Fly result

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

Related Tools

• Chest-Supported Incline Dumbbell Reverse Fly — View the individual Chest-Supported Incline Dumbbell Reverse Fly standards and next strength-level target.
• Dumbbell Reverse Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Cable Reverse Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Machine Reverse Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Lateral Raise — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Chest Supported Dumbbell Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.