Dumbbell Fly vs Dumbbell Bench Press Strength Standards
Compare your dumbbell fly and dumbbell bench press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
For Dumbbell Fly, enter weight per dumbbell. For Dumbbell Bench Press, enter weight per dumbbell. Use a strict, repeatable dumbbell fly set that follows the canonical setup, range, and lockout rules and a strict, repeatable dumbbell bench press set that follows the canonical setup, range, and lockout rules. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Fly vs Dumbbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell fly and dumbbell bench press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell fly and dumbbell bench press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Dumbbell Fly / Dumbbell Bench Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Dumbbell Fly vs Dumbbell Bench Press Standards
How to read the table: The first number is Dumbbell Fly; the second is Dumbbell Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 22 / 49 lb 10 / 22.2 kg | 36 / 77 lb 16.3 / 34.9 kg | 59 / 119 lb 26.8 / 54 kg | 84 / 154 lb 38.1 / 69.9 kg |
| 130 lb 59 kg | 23 / 52 lb 10.4 / 23.6 kg | 38 / 82 lb 17.2 / 37.2 kg | 62 / 126 lb 28.1 / 57.2 kg | 89 / 162 lb 40.4 / 73.5 kg |
| 140 lb 63.5 kg | 24 / 55 lb 10.9 / 24.9 kg | 40 / 86 lb 18.1 / 39 kg | 65 / 132 lb 29.5 / 59.9 kg | 93 / 171 lb 42.2 / 77.6 kg |
| 150 lb 68 kg | 26 / 57 lb 11.8 / 25.9 kg | 42 / 90 lb 19.1 / 40.8 kg | 68 / 138 lb 30.8 / 62.6 kg | 97 / 179 lb 44 / 81.2 kg |
| 160 lb 72.6 kg | 27 / 60 lb 12.2 / 27.2 kg | 44 / 94 lb 20 / 42.6 kg | 71 / 144 lb 32.2 / 65.3 kg | 102 / 186 lb 46.3 / 84.4 kg |
| 170 lb 77.1 kg | 28 / 62 lb 12.7 / 28.1 kg | 45 / 97 lb 20.4 / 44 kg | 74 / 150 lb 33.6 / 68 kg | 106 / 194 lb 48.1 / 88 kg |
| 180 lb 81.6 kg | 29 / 65 lb 13.2 / 29.5 kg | 47 / 101 lb 21.3 / 45.8 kg | 77 / 156 lb 34.9 / 70.8 kg | 110 / 202 lb 49.9 / 91.6 kg |
| 190 lb 86.2 kg | 30 / 67 lb 13.6 / 30.4 kg | 49 / 105 lb 22.2 / 47.6 kg | 80 / 162 lb 36.3 / 73.5 kg | 114 / 209 lb 51.7 / 94.8 kg |
| 200 lb 90.7 kg | 31 / 69 lb 14.1 / 31.3 kg | 51 / 109 lb 23.1 / 49.4 kg | 83 / 168 lb 37.6 / 76.2 kg | 118 / 216 lb 53.5 / 98 kg |
| 210 lb 95.3 kg | 32 / 72 lb 14.5 / 32.7 kg | 52 / 112 lb 23.6 / 50.8 kg | 86 / 173 lb 39 / 78.5 kg | 122 / 223 lb 55.3 / 101.2 kg |
| 220 lb 99.8 kg | 33 / 74 lb 15 / 33.6 kg | 54 / 116 lb 24.5 / 52.6 kg | 88 / 179 lb 39.9 / 81.2 kg | 126 / 230 lb 57.2 / 104.3 kg |
| 230 lb 104.3 kg | 34 / 76 lb 15.4 / 34.5 kg | 56 / 119 lb 25.4 / 54 kg | 91 / 184 lb 41.3 / 83.5 kg | 129 / 237 lb 58.5 / 107.5 kg |
| 240 lb 108.9 kg | 35 / 78 lb 15.9 / 35.4 kg | 57 / 123 lb 25.9 / 55.8 kg | 93 / 189 lb 42.2 / 85.7 kg | 133 / 244 lb 60.3 / 110.7 kg |
| 250 lb 113.4 kg | 36 / 80 lb 16.3 / 36.3 kg | 59 / 126 lb 26.8 / 57.2 kg | 96 / 195 lb 43.5 / 88.5 kg | 137 / 251 lb 62.1 / 113.9 kg |
| 260 lb 117.9 kg | 37 / 83 lb 16.8 / 37.6 kg | 60 / 129 lb 27.2 / 58.5 kg | 99 / 200 lb 44.9 / 90.7 kg | 141 / 258 lb 64 / 117 kg |
| 270 lb 122.5 kg | 38 / 85 lb 17.2 / 38.6 kg | 62 / 133 lb 28.1 / 60.3 kg | 101 / 205 lb 45.8 / 93 kg | 144 / 264 lb 65.3 / 119.7 kg |
| 280 lb 127 kg | 39 / 87 lb 17.7 / 39.5 kg | 63 / 136 lb 28.6 / 61.7 kg | 104 / 210 lb 47.2 / 95.3 kg | 148 / 271 lb 67.1 / 122.9 kg |
| 290 lb 131.5 kg | 40 / 89 lb 18.1 / 40.4 kg | 65 / 139 lb 29.5 / 63 kg | 106 / 215 lb 48.1 / 97.5 kg | 151 / 277 lb 68.5 / 125.6 kg |
| 300 lb 136.1 kg | 41 / 91 lb 18.6 / 41.3 kg | 66 / 142 lb 29.9 / 64.4 kg | 108 / 220 lb 49 / 99.8 kg | 155 / 283 lb 70.3 / 128.4 kg |
Women’s Dumbbell Fly vs Dumbbell Bench Press Standards
How to read the table: The first number is Dumbbell Fly; the second is Dumbbell Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 9 / 18 lb 4.1 / 8.2 kg | 16 / 34 lb 7.3 / 15.4 kg | 27 / 57 lb 12.2 / 25.9 kg | 41 / 80 lb 18.6 / 36.3 kg |
| 110 lb 49.9 kg | 10 / 19 lb 4.5 / 8.6 kg | 17 / 37 lb 7.7 / 16.8 kg | 29 / 61 lb 13.2 / 27.7 kg | 44 / 85 lb 20 / 38.6 kg |
| 120 lb 54.4 kg | 10 / 20 lb 4.5 / 9.1 kg | 18 / 39 lb 8.2 / 17.7 kg | 31 / 65 lb 14.1 / 29.5 kg | 47 / 90 lb 21.3 / 40.8 kg |
| 130 lb 59 kg | 11 / 21 lb 5 / 9.5 kg | 19 / 41 lb 8.6 / 18.6 kg | 33 / 68 lb 15 / 30.8 kg | 49 / 95 lb 22.2 / 43.1 kg |
| 140 lb 63.5 kg | 11 / 22 lb 5 / 10 kg | 20 / 43 lb 9.1 / 19.5 kg | 34 / 72 lb 15.4 / 32.7 kg | 52 / 100 lb 23.6 / 45.4 kg |
| 150 lb 68 kg | 12 / 23 lb 5.4 / 10.4 kg | 21 / 45 lb 9.5 / 20.4 kg | 36 / 75 lb 16.3 / 34 kg | 54 / 105 lb 24.5 / 47.6 kg |
| 160 lb 72.6 kg | 13 / 24 lb 5.9 / 10.9 kg | 22 / 47 lb 10 / 21.3 kg | 38 / 78 lb 17.2 / 35.4 kg | 56 / 110 lb 25.4 / 49.9 kg |
| 170 lb 77.1 kg | 13 / 25 lb 5.9 / 11.3 kg | 23 / 49 lb 10.4 / 22.2 kg | 39 / 82 lb 17.7 / 37.2 kg | 59 / 114 lb 26.8 / 51.7 kg |
| 180 lb 81.6 kg | 14 / 26 lb 6.4 / 11.8 kg | 24 / 51 lb 10.9 / 23.1 kg | 41 / 85 lb 18.6 / 38.6 kg | 61 / 119 lb 27.7 / 54 kg |
| 190 lb 86.2 kg | 14 / 27 lb 6.4 / 12.2 kg | 25 / 53 lb 11.3 / 24 kg | 42 / 88 lb 19.1 / 39.9 kg | 63 / 123 lb 28.6 / 55.8 kg |
| 200 lb 90.7 kg | 15 / 28 lb 6.8 / 12.7 kg | 25 / 55 lb 11.3 / 24.9 kg | 44 / 91 lb 20 / 41.3 kg | 65 / 127 lb 29.5 / 57.6 kg |
| 210 lb 95.3 kg | 15 / 29 lb 6.8 / 13.2 kg | 26 / 56 lb 11.8 / 25.4 kg | 45 / 94 lb 20.4 / 42.6 kg | 68 / 131 lb 30.8 / 59.4 kg |
| 220 lb 99.8 kg | 15 / 30 lb 6.8 / 13.6 kg | 27 / 58 lb 12.2 / 26.3 kg | 46 / 97 lb 20.9 / 44 kg | 70 / 136 lb 31.8 / 61.7 kg |
| 230 lb 104.3 kg | 16 / 31 lb 7.3 / 14.1 kg | 28 / 60 lb 12.7 / 27.2 kg | 48 / 100 lb 21.8 / 45.4 kg | 72 / 140 lb 32.7 / 63.5 kg |
| 240 lb 108.9 kg | 16 / 31 lb 7.3 / 14.1 kg | 29 / 62 lb 13.2 / 28.1 kg | 49 / 103 lb 22.2 / 46.7 kg | 74 / 144 lb 33.6 / 65.3 kg |
How Your Dumbbell Fly vs Dumbbell Bench Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the dumbbell fly strength level
The standards use the sex-specific targets from the individual Dumbbell Fly tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the dumbbell bench press strength level
The standards use the sex-specific targets from the individual Dumbbell Bench Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the dumbbell fly | Adjust dumbbell fly targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell bench press | Adjust dumbbell bench press targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Dumbbell Fly and Dumbbell Bench Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the dumbbell bench press standard is higher; below zero means the dumbbell fly standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
31.8 → 58.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the dumbbell fly standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the dumbbell fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +27 lb +12.2 kg | +41 lb +18.6 kg | +60 lb +27.2 kg | +70 lb +31.8 kg |
| 130 lb 59 kg | +29 lb +13.2 kg | +44 lb +20 kg | +64 lb +29.1 kg | +73 lb +33.1 kg |
| 140 lb 63.5 kg | +31 lb +14 kg | +46 lb +20.9 kg | +67 lb +30.4 kg | +78 lb +35.4 kg |
| 150 lb 68 kg | +31 lb +14.1 kg | +48 lb +21.7 kg | +70 lb +31.8 kg | +82 lb +37.2 kg |
| 160 lb 72.6 kg | +33 lb +15 kg | +50 lb +22.6 kg | +73 lb +33.1 kg | +84 lb +38.1 kg |
| 170 lb 77.1 kg | +34 lb +15.4 kg | +52 lb +23.6 kg | +76 lb +34.4 kg | +88 lb +39.9 kg |
| 180 lb 81.6 kg | +36 lb +16.3 kg | +54 lb +24.5 kg | +79 lb +35.9 kg | +92 lb +41.7 kg |
| 190 lb 86.2 kg | +37 lb +16.8 kg | +56 lb +25.4 kg | +82 lb +37.2 kg | +95 lb +43.1 kg |
| 200 lb 90.7 kg | +38 lb +17.2 kg | +58 lb +26.3 kg | +85 lb +38.6 kg | +98 lb +44.5 kg |
| 210 lb 95.3 kg | +40 lb +18.2 kg | +60 lb +27.2 kg | +87 lb +39.5 kg | +101 lb +45.9 kg |
| 220 lb 99.8 kg | +41 lb +18.6 kg | +62 lb +28.1 kg | +91 lb +41.3 kg | +104 lb +47.1 kg |
| 230 lb 104.3 kg | +42 lb +19.1 kg | +63 lb +28.6 kg | +93 lb +42.2 kg | +108 lb +49 kg |
| 240 lb 108.9 kg | +43 lb +19.5 kg | +66 lb +29.9 kg | +96 lb +43.5 kg | +111 lb +50.4 kg |
| 250 lb 113.4 kg | +44 lb +20 kg | +67 lb +30.4 kg | +99 lb +45 kg | +114 lb +51.8 kg |
| 260 lb 117.9 kg | +46 lb +20.8 kg | +69 lb +31.3 kg | +101 lb +45.8 kg | +117 lb +53 kg |
| 270 lb 122.5 kg | +47 lb +21.4 kg | +71 lb +32.2 kg | +104 lb +47.2 kg | +120 lb +54.4 kg |
| 280 lb 127 kg | +48 lb +21.8 kg | +73 lb +33.1 kg | +106 lb +48.1 kg | +123 lb +55.8 kg |
| 290 lb 131.5 kg | +49 lb +22.3 kg | +74 lb +33.5 kg | +109 lb +49.4 kg | +126 lb +57.1 kg |
| 300 lb 136.1 kg | +50 lb +22.7 kg | +76 lb +34.5 kg | +112 lb +50.8 kg | +128 lb +58.1 kg |
How Women’s Dumbbell Fly and Dumbbell Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
17.7 → 31.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the dumbbell fly standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the dumbbell fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +9 lb +4.1 kg | +18 lb +8.1 kg | +30 lb +13.7 kg | +39 lb +17.7 kg |
| 110 lb 49.9 kg | +9 lb +4.1 kg | +20 lb +9.1 kg | +32 lb +14.5 kg | +41 lb +18.6 kg |
| 120 lb 54.4 kg | +10 lb +4.6 kg | +21 lb +9.5 kg | +34 lb +15.4 kg | +43 lb +19.5 kg |
| 130 lb 59 kg | +10 lb +4.5 kg | +22 lb +10 kg | +35 lb +15.8 kg | +46 lb +20.9 kg |
| 140 lb 63.5 kg | +11 lb +5 kg | +23 lb +10.4 kg | +38 lb +17.3 kg | +48 lb +21.8 kg |
| 150 lb 68 kg | +11 lb +5 kg | +24 lb +10.9 kg | +39 lb +17.7 kg | +51 lb +23.1 kg |
| 160 lb 72.6 kg | +11 lb +5 kg | +25 lb +11.3 kg | +40 lb +18.2 kg | +54 lb +24.5 kg |
| 170 lb 77.1 kg | +12 lb +5.4 kg | +26 lb +11.8 kg | +43 lb +19.5 kg | +55 lb +24.9 kg |
| 180 lb 81.6 kg | +12 lb +5.4 kg | +27 lb +12.2 kg | +44 lb +20 kg | +58 lb +26.3 kg |
| 190 lb 86.2 kg | +13 lb +5.8 kg | +28 lb +12.7 kg | +46 lb +20.8 kg | +60 lb +27.2 kg |
| 200 lb 90.7 kg | +13 lb +5.9 kg | +30 lb +13.6 kg | +47 lb +21.3 kg | +62 lb +28.1 kg |
| 210 lb 95.3 kg | +14 lb +6.4 kg | +30 lb +13.6 kg | +49 lb +22.2 kg | +63 lb +28.6 kg |
| 220 lb 99.8 kg | +15 lb +6.8 kg | +31 lb +14.1 kg | +51 lb +23.1 kg | +66 lb +29.9 kg |
| 230 lb 104.3 kg | +15 lb +6.8 kg | +32 lb +14.5 kg | +52 lb +23.6 kg | +68 lb +30.8 kg |
| 240 lb 108.9 kg | +15 lb +6.8 kg | +33 lb +14.9 kg | +54 lb +24.5 kg | +70 lb +31.7 kg |
Dumbbell Fly and Dumbbell Bench Press Exercises Used by This Calculator
This calculator uses a strict dumbbell fly and a strict dumbbell bench press. Use strict Dumbbell Fly and Dumbbell Bench Press sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
Use a strict, repeatable Dumbbell Fly
Flat bench with two matching dumbbells Start above chest, arms nearly extended Shoulders stay stable against bench Feet planted, no bridging Elbow angle stays consistent Lower wide arc to chest level Enter weight per dumbbell. Keep the same equipment and setup when retesting.
Use a strict, repeatable Dumbbell Bench Press
Weight entered is weight per dumbbell. Dumbbells are lowered under control to chest level on a flat bench. Both dumbbells move together on each rep. Each rep finishes with full lockout at the top. Raw lifting only. Allowed equipment: matched dumbbells, flat bench, optional rack, optional belt, optional wrist wraps. Enter weight per dumbbell. Keep the same equipment and setup when retesting.
Enter one recent Dumbbell Fly set and one recent Dumbbell Bench Press set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Dumbbell Fly — View the individual Dumbbell Fly standards and next strength-level target.
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Seated Dumbbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.