Dumbbell Fly vs Machine Chest Press Strength Standards
Compare your dumbbell fly and machine chest 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 the combined weight of both matching dumbbells. For Machine Chest Press, enter the displayed selectorized machine or stack weight. Use a strict, repeatable dumbbell fly set that follows the canonical setup, range, and lockout rules and a strict, repeatable chest press machine 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 Machine Chest Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell fly and machine chest 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 machine chest 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 / Machine Chest 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 Machine Chest Press Standards
How to read the table: The first number is Dumbbell Fly; the second is Machine Chest 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 / 109 lb 10 / 49.4 kg | 36 / 151 lb 16.3 / 68.5 kg | 59 / 200 lb 26.8 / 90.7 kg | 84 / 259 lb 38.1 / 117.5 kg |
| 130 lb 59 kg | 23 / 115 lb 10.4 / 52.2 kg | 38 / 159 lb 17.2 / 72.1 kg | 62 / 211 lb 28.1 / 95.7 kg | 89 / 273 lb 40.4 / 123.8 kg |
| 140 lb 63.5 kg | 24 / 121 lb 10.9 / 54.9 kg | 40 / 167 lb 18.1 / 75.7 kg | 65 / 222 lb 29.5 / 100.7 kg | 93 / 287 lb 42.2 / 130.2 kg |
| 150 lb 68 kg | 26 / 126 lb 11.8 / 57.2 kg | 42 / 175 lb 19.1 / 79.4 kg | 68 / 232 lb 30.8 / 105.2 kg | 97 / 301 lb 44 / 136.5 kg |
| 160 lb 72.6 kg | 27 / 132 lb 12.2 / 59.9 kg | 44 / 183 lb 20 / 83 kg | 71 / 243 lb 32.2 / 110.2 kg | 102 / 314 lb 46.3 / 142.4 kg |
| 170 lb 77.1 kg | 28 / 137 lb 12.7 / 62.1 kg | 45 / 190 lb 20.4 / 86.2 kg | 74 / 253 lb 33.6 / 114.8 kg | 106 / 327 lb 48.1 / 148.3 kg |
| 180 lb 81.6 kg | 29 / 143 lb 13.2 / 64.9 kg | 47 / 198 lb 21.3 / 89.8 kg | 77 / 262 lb 34.9 / 118.8 kg | 110 / 340 lb 49.9 / 154.2 kg |
| 190 lb 86.2 kg | 30 / 148 lb 13.6 / 67.1 kg | 49 / 205 lb 22.2 / 93 kg | 80 / 272 lb 36.3 / 123.4 kg | 114 / 352 lb 51.7 / 159.7 kg |
| 200 lb 90.7 kg | 31 / 153 lb 14.1 / 69.4 kg | 51 / 212 lb 23.1 / 96.2 kg | 83 / 281 lb 37.6 / 127.5 kg | 118 / 364 lb 53.5 / 165.1 kg |
| 210 lb 95.3 kg | 32 / 158 lb 14.5 / 71.7 kg | 52 / 219 lb 23.6 / 99.3 kg | 86 / 291 lb 39 / 132 kg | 122 / 376 lb 55.3 / 170.6 kg |
| 220 lb 99.8 kg | 33 / 163 lb 15 / 73.9 kg | 54 / 226 lb 24.5 / 102.5 kg | 88 / 300 lb 39.9 / 136.1 kg | 126 / 388 lb 57.2 / 176 kg |
| 230 lb 104.3 kg | 34 / 168 lb 15.4 / 76.2 kg | 56 / 233 lb 25.4 / 105.7 kg | 91 / 309 lb 41.3 / 140.2 kg | 129 / 400 lb 58.5 / 181.4 kg |
| 240 lb 108.9 kg | 35 / 173 lb 15.9 / 78.5 kg | 57 / 240 lb 25.9 / 108.9 kg | 93 / 318 lb 42.2 / 144.2 kg | 133 / 411 lb 60.3 / 186.4 kg |
| 250 lb 113.4 kg | 36 / 178 lb 16.3 / 80.7 kg | 59 / 246 lb 26.8 / 111.6 kg | 96 / 327 lb 43.5 / 148.3 kg | 137 / 423 lb 62.1 / 191.9 kg |
| 260 lb 117.9 kg | 37 / 182 lb 16.8 / 82.6 kg | 60 / 253 lb 27.2 / 114.8 kg | 99 / 335 lb 44.9 / 152 kg | 141 / 434 lb 64 / 196.9 kg |
| 270 lb 122.5 kg | 38 / 187 lb 17.2 / 84.8 kg | 62 / 259 lb 28.1 / 117.5 kg | 101 / 344 lb 45.8 / 156 kg | 144 / 445 lb 65.3 / 201.8 kg |
| 280 lb 127 kg | 39 / 192 lb 17.7 / 87.1 kg | 63 / 265 lb 28.6 / 120.2 kg | 104 / 352 lb 47.2 / 159.7 kg | 148 / 456 lb 67.1 / 206.8 kg |
| 290 lb 131.5 kg | 40 / 196 lb 18.1 / 88.9 kg | 65 / 272 lb 29.5 / 123.4 kg | 106 / 361 lb 48.1 / 163.7 kg | 151 / 467 lb 68.5 / 211.8 kg |
| 300 lb 136.1 kg | 41 / 201 lb 18.6 / 91.2 kg | 66 / 278 lb 29.9 / 126.1 kg | 108 / 369 lb 49 / 167.4 kg | 155 / 477 lb 70.3 / 216.4 kg |
Women’s Dumbbell Fly vs Machine Chest Press Standards
How to read the table: The first number is Dumbbell Fly; the second is Machine Chest 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 / 60 lb 4.1 / 27.2 kg | 16 / 82 lb 7.3 / 37.2 kg | 27 / 112 lb 12.2 / 50.8 kg | 41 / 147 lb 18.6 / 66.7 kg |
| 110 lb 49.9 kg | 10 / 63 lb 4.5 / 28.6 kg | 17 / 88 lb 7.7 / 39.9 kg | 29 / 120 lb 13.2 / 54.4 kg | 44 / 156 lb 20 / 70.8 kg |
| 120 lb 54.4 kg | 10 / 67 lb 4.5 / 30.4 kg | 18 / 93 lb 8.2 / 42.2 kg | 31 / 127 lb 14.1 / 57.6 kg | 47 / 165 lb 21.3 / 74.8 kg |
| 130 lb 59 kg | 11 / 71 lb 5 / 32.2 kg | 19 / 98 lb 8.6 / 44.5 kg | 33 / 134 lb 15 / 60.8 kg | 49 / 175 lb 22.2 / 79.4 kg |
| 140 lb 63.5 kg | 11 / 74 lb 5 / 33.6 kg | 20 / 103 lb 9.1 / 46.7 kg | 34 / 140 lb 15.4 / 63.5 kg | 52 / 183 lb 23.6 / 83 kg |
| 150 lb 68 kg | 12 / 78 lb 5.4 / 35.4 kg | 21 / 108 lb 9.5 / 49 kg | 36 / 147 lb 16.3 / 66.7 kg | 54 / 192 lb 24.5 / 87.1 kg |
| 160 lb 72.6 kg | 13 / 81 lb 5.9 / 36.7 kg | 22 / 113 lb 10 / 51.3 kg | 38 / 153 lb 17.2 / 69.4 kg | 56 / 200 lb 25.4 / 90.7 kg |
| 170 lb 77.1 kg | 13 / 85 lb 5.9 / 38.6 kg | 23 / 117 lb 10.4 / 53.1 kg | 39 / 160 lb 17.7 / 72.6 kg | 59 / 209 lb 26.8 / 94.8 kg |
| 180 lb 81.6 kg | 14 / 88 lb 6.4 / 39.9 kg | 24 / 122 lb 10.9 / 55.3 kg | 41 / 166 lb 18.6 / 75.3 kg | 61 / 217 lb 27.7 / 98.4 kg |
| 190 lb 86.2 kg | 14 / 91 lb 6.4 / 41.3 kg | 25 / 126 lb 11.3 / 57.2 kg | 42 / 172 lb 19.1 / 78 kg | 63 / 225 lb 28.6 / 102.1 kg |
| 200 lb 90.7 kg | 15 / 94 lb 6.8 / 42.6 kg | 25 / 131 lb 11.3 / 59.4 kg | 44 / 178 lb 20 / 80.7 kg | 65 / 233 lb 29.5 / 105.7 kg |
| 210 lb 95.3 kg | 15 / 98 lb 6.8 / 44.5 kg | 26 / 135 lb 11.8 / 61.2 kg | 45 / 184 lb 20.4 / 83.5 kg | 68 / 240 lb 30.8 / 108.9 kg |
| 220 lb 99.8 kg | 15 / 101 lb 6.8 / 45.8 kg | 27 / 139 lb 12.2 / 63 kg | 46 / 190 lb 20.9 / 86.2 kg | 70 / 248 lb 31.8 / 112.5 kg |
| 230 lb 104.3 kg | 16 / 104 lb 7.3 / 47.2 kg | 28 / 144 lb 12.7 / 65.3 kg | 48 / 195 lb 21.8 / 88.5 kg | 72 / 255 lb 32.7 / 115.7 kg |
| 240 lb 108.9 kg | 16 / 107 lb 7.3 / 48.5 kg | 29 / 148 lb 13.2 / 67.1 kg | 49 / 201 lb 22.2 / 91.2 kg | 74 / 263 lb 33.6 / 119.3 kg |
How Your Dumbbell Fly vs Machine Chest 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 machine chest press strength level
The standards use the sex-specific targets from the individual Chest Press Machine 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 chest press machine | Adjust chest press machine 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 Machine Chest 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 machine chest 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.
79.4 → 146.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine chest press standard minus the dumbbell fly standard. A plus sign means the machine chest press standard is higher. A minus sign means the dumbbell fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +87 lb +39.4 kg | +115 lb +52.2 kg | +141 lb +63.9 kg | +175 lb +79.4 kg |
| 130 lb 59 kg | +92 lb +41.8 kg | +121 lb +54.9 kg | +149 lb +67.6 kg | +184 lb +83.4 kg |
| 140 lb 63.5 kg | +97 lb +44 kg | +127 lb +57.6 kg | +157 lb +71.2 kg | +194 lb +88 kg |
| 150 lb 68 kg | +100 lb +45.4 kg | +133 lb +60.3 kg | +164 lb +74.4 kg | +204 lb +92.5 kg |
| 160 lb 72.6 kg | +105 lb +47.7 kg | +139 lb +63 kg | +172 lb +78 kg | +212 lb +96.1 kg |
| 170 lb 77.1 kg | +109 lb +49.4 kg | +145 lb +65.8 kg | +179 lb +81.2 kg | +221 lb +100.2 kg |
| 180 lb 81.6 kg | +114 lb +51.7 kg | +151 lb +68.5 kg | +185 lb +83.9 kg | +230 lb +104.3 kg |
| 190 lb 86.2 kg | +118 lb +53.5 kg | +156 lb +70.8 kg | +192 lb +87.1 kg | +238 lb +108 kg |
| 200 lb 90.7 kg | +122 lb +55.3 kg | +161 lb +73.1 kg | +198 lb +89.9 kg | +246 lb +111.6 kg |
| 210 lb 95.3 kg | +126 lb +57.2 kg | +167 lb +75.7 kg | +205 lb +93 kg | +254 lb +115.3 kg |
| 220 lb 99.8 kg | +130 lb +58.9 kg | +172 lb +78 kg | +212 lb +96.2 kg | +262 lb +118.8 kg |
| 230 lb 104.3 kg | +134 lb +60.8 kg | +177 lb +80.3 kg | +218 lb +98.9 kg | +271 lb +122.9 kg |
| 240 lb 108.9 kg | +138 lb +62.6 kg | +183 lb +83 kg | +225 lb +102 kg | +278 lb +126.1 kg |
| 250 lb 113.4 kg | +142 lb +64.4 kg | +187 lb +84.8 kg | +231 lb +104.8 kg | +286 lb +129.8 kg |
| 260 lb 117.9 kg | +145 lb +65.8 kg | +193 lb +87.6 kg | +236 lb +107.1 kg | +293 lb +132.9 kg |
| 270 lb 122.5 kg | +149 lb +67.6 kg | +197 lb +89.4 kg | +243 lb +110.2 kg | +301 lb +136.5 kg |
| 280 lb 127 kg | +153 lb +69.4 kg | +202 lb +91.6 kg | +248 lb +112.5 kg | +308 lb +139.7 kg |
| 290 lb 131.5 kg | +156 lb +70.8 kg | +207 lb +93.9 kg | +255 lb +115.6 kg | +316 lb +143.3 kg |
| 300 lb 136.1 kg | +160 lb +72.6 kg | +212 lb +96.2 kg | +261 lb +118.4 kg | +322 lb +146.1 kg |
How Women’s Dumbbell Fly and Machine Chest 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.
48.1 → 85.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine chest press standard minus the dumbbell fly standard. A plus sign means the machine chest press standard is higher. A minus sign means the dumbbell fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +51 lb +23.1 kg | +66 lb +29.9 kg | +85 lb +38.6 kg | +106 lb +48.1 kg |
| 110 lb 49.9 kg | +53 lb +24.1 kg | +71 lb +32.2 kg | +91 lb +41.2 kg | +112 lb +50.8 kg |
| 120 lb 54.4 kg | +57 lb +25.9 kg | +75 lb +34 kg | +96 lb +43.5 kg | +118 lb +53.5 kg |
| 130 lb 59 kg | +60 lb +27.2 kg | +79 lb +35.9 kg | +101 lb +45.8 kg | +126 lb +57.2 kg |
| 140 lb 63.5 kg | +63 lb +28.6 kg | +83 lb +37.6 kg | +106 lb +48.1 kg | +131 lb +59.4 kg |
| 150 lb 68 kg | +66 lb +30 kg | +87 lb +39.5 kg | +111 lb +50.4 kg | +138 lb +62.6 kg |
| 160 lb 72.6 kg | +68 lb +30.8 kg | +91 lb +41.3 kg | +115 lb +52.2 kg | +144 lb +65.3 kg |
| 170 lb 77.1 kg | +72 lb +32.7 kg | +94 lb +42.7 kg | +121 lb +54.9 kg | +150 lb +68 kg |
| 180 lb 81.6 kg | +74 lb +33.5 kg | +98 lb +44.4 kg | +125 lb +56.7 kg | +156 lb +70.7 kg |
| 190 lb 86.2 kg | +77 lb +34.9 kg | +101 lb +45.9 kg | +130 lb +58.9 kg | +162 lb +73.5 kg |
| 200 lb 90.7 kg | +79 lb +35.8 kg | +106 lb +48.1 kg | +134 lb +60.7 kg | +168 lb +76.2 kg |
| 210 lb 95.3 kg | +83 lb +37.7 kg | +109 lb +49.4 kg | +139 lb +63.1 kg | +172 lb +78.1 kg |
| 220 lb 99.8 kg | +86 lb +39 kg | +112 lb +50.8 kg | +144 lb +65.3 kg | +178 lb +80.7 kg |
| 230 lb 104.3 kg | +88 lb +39.9 kg | +116 lb +52.6 kg | +147 lb +66.7 kg | +183 lb +83 kg |
| 240 lb 108.9 kg | +91 lb +41.2 kg | +119 lb +53.9 kg | +152 lb +69 kg | +189 lb +85.7 kg |
Dumbbell Fly and Machine Chest Press Exercises Used by This Calculator
This calculator uses a strict dumbbell fly and a strict chest press machine. Use a strict flat-bench dumbbell fly and strict selectorized horizontal chest press under each tool’s seat, pad, arm path, range, and finish rules. Do not substitute dumbbell presses, cable or machine flyes, plate-loaded presses, partial reps, bouncing, bridging, or assisted reps.
Use a strict, repeatable Dumbbell Fly
Enter the combined weight of both matching dumbbells, not one dumbbell. Use a flat bench, start above the chest with the arms nearly extended, keep the shoulders stable and feet planted without bridging, preserve the elbow angle, and lower both dumbbells through a controlled wide arc to chest level. Keep the same equipment and setup when retesting.
Use a strict, repeatable Chest Press Machine
Movement is performed on a selectorized horizontal chest press machine Seat height must allow handles to align approximately with mid-chest Full range of motion required on every rep Handles must be lowered under control to chest-depth equivalent Each rep must reach full elbow extension without bouncing or shortening the movement Torso and head must remain in contact with the pad throughout the set Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one recent Dumbbell Fly set and one recent Machine Chest Press set
Enter combined two-dumbbell weight for the fly and displayed machine resistance for the chest press, each with a whole number from 1 to 12 strict repetitions. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Fly — View the individual Dumbbell Fly standards and next strength-level target.
- Chest Press Machine — View the individual Machine Chest Press standards and next strength-level target.
- Cable Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Chest Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.