Bodyweight Push Ups vs Dumbbell Reverse Fly
Compare your bodyweight push-ups and dumbbell reverse fly against strength standards for your sex, age range, and bodyweight. Test each exercise separately to see strength levels, next targets, and priority.
First exercise: Total strict reps. Second exercise: Weight of one dumbbell and a whole number from 1 to 12 reps. Use the units shown. For the first exercise, keep a rigid plank, lower to roughly 90-degree elbow flexion or near-floor chest height, and press to full lockout. For the second exercise, dumbbells must be raised in a reverse-fly arc until the upper arms reach roughly torso level or a controlled shoulder-safe end range. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Bodyweight Push-Ups vs Dumbbell Reverse Fly Strength Standards
The men’s and women’s tables show the exact Novice-through-Elite targets for both exercises. Weight-based targets use bodyweight and display actual pounds and kilograms. Repetition and time standards keep their exercise-specific units and use age only when the individual exercise standards require it.
Age and bodyweight are never combined as row dimensions. Internal bodyweight-ratio scores are never displayed. When the exercises use unlike measurements, the table presents an explicit reference crosswalk instead of inventing a conversion.
Men’s Push-Ups vs Dumbbell Reverse Fly Standards
Reference crosswalk: Unlike measurements are not subtracted or converted. Each column states its own reference and preserves the exercise’s real unit.
| Strength level | Push-Ups, Under 30 | Dumbbell Reverse Fly at 120 lb bodyweight |
|---|---|---|
| Novice | 17 reps | 10 lb4.5 kg |
| Intermediate | 22 reps | 17 lb7.7 kg |
| Advanced | 29 reps | 25 lb11.3 kg |
| Elite | 36 reps | 36 lb16.3 kg |
Women’s Push-Ups vs Dumbbell Reverse Fly Standards
Reference crosswalk: Unlike measurements are not subtracted or converted. Each column states its own reference and preserves the exercise’s real unit.
| Strength level | Push-Ups, Under 30 | Dumbbell Reverse Fly at 100 lb bodyweight |
|---|---|---|
| Novice | 10 reps | 6 lb2.7 kg |
| Intermediate | 15 reps | 11 lb5 kg |
| Advanced | 20 reps | 16 lb7.3 kg |
| Elite | 30 reps | 23 lb10.4 kg |
How Your Bodyweight Push-Ups vs Dumbbell Reverse Fly Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Dumbbell Reverse Fly, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For a useful Bodyweight Push-Ups vs Dumbbell Reverse Fly comparison, use clean, recent sets performed with consistent technique and range of motion. Lower-rep sets usually require less extrapolation.
2. Rate the Push-Ups result
Sex- and age-specific repetition thresholds map the strict set to a exercise-specific strength tier; no reps-to-weight conversion is used. The calculator uses one continuous strict standard floor push-up set scored by total reps and does not convert the repetitions into an estimated weight.
3. Rate the Dumbbell Reverse Fly result
The standards use the sex-specific strength levels from the individual Dumbbell Reverse Fly tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the push-up | Rate one continuous strict bodyweight floor push-up set without converting repetitions into weight. Measurement: Total strict reps. |
| Rate the dumbbell reverse fly | Adjust dumbbell reverse fly targets to exact bodyweight with the two-thirds rule while preserving the per-dumbbell load convention. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Bodyweight Push-Ups and Dumbbell Reverse Fly Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s strength tier and progress within that tier.
The line chart below preserves each exercise’s real standards measurement in its own panel. Repetitions, seconds, and weights are never converted into one another.
Line chart loading. The standards tables above contain the exact values.
How Women’s Bodyweight Push-Ups and Dumbbell Reverse Fly Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s strength tier and progress within that tier.
The line chart below preserves each exercise’s real standards measurement in its own panel. Repetitions, seconds, and weights are never converted into one another.
Line chart loading. The standards tables above contain the exact values.
Bodyweight Push-Ups and Dumbbell Reverse Fly Exercises Used by This Calculator
For a useful comparison, perform a strict bodyweight push-ups and a strict dumbbell reverse fly using the setup and load rules below. Use strict, repeatable Bodyweight Push-Ups and 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.
Count one continuous full-range floor set
Keep a rigid plank, lower to roughly 90-degree elbow flexion or near-floor chest height, and press to full lockout. Do not count knee, incline, decline, weighted, assisted, partial, plyometric, sagged, piked, or floor-rested reps.
Use the Dumbbell Reverse Fly setup and load convention
Movement is performed using matched dumbbells with a pronated or neutral grip throughout the repetition. Exercise may be performed bent-over, seated bent-over, or chest-supported, but torso position must remain stable throughout the set. 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. Torso angle must remain stable without 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: dumbbells 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 the dumbbells return to the bottom range under control after reaching a controlled reverse-fly end range.
Enter one recent Bodyweight Push-Ups result and one recent Dumbbell Reverse Fly result
First exercise: Total strict reps. Second exercise: Weight of one dumbbell and a whole number from 1 to 12 reps. Use the units shown.
Related Tools
- Push-Up Strength Standards — View the individual Push-Ups standards and next strength-level target.
- Dumbbell Reverse Fly — View the individual Dumbbell Reverse Fly standards and next strength-level target.
- Dumbbell Lateral Raise — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Fly — 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.
- Dumbbell Bent-Over Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.