Incline Dumbbell Fly vs Incline Bench Press Strength Standards
Compare your incline dumbbell fly and barbell incline bench press against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and what to prioritize.
For Incline Dumbbell Fly, enter the combined weight of both matched dumbbells. For Incline Bench Press, enter total barbell weight including the bar. Use a strict incline dumbbell fly using matched dumbbells, combined load, stable bench contact, a controlled wide arc, and symmetrical movement; use a raw barbell incline bench press on an approximately 30 to 45 degree bench, lowered to the upper chest and pressed to full lockout. Enter pounds or kilograms. Standards differ, so the heavier lift is not automatically the stronger one.
Incline Dumbbell Fly vs Incline Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the incline dumbbell fly and incline 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 incline dumbbell fly and incline 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 Incline Dumbbell Fly / Incline 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 Incline Dumbbell Fly vs Incline Bench Press Standards
How to read the table: The first number is Incline Dumbbell Fly; the second is Incline 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 | 20 / 98 lb 9.1 / 44.5 kg | 32 / 133 lb 14.5 / 60.3 kg | 53 / 168 lb 24 / 76.2 kg | 76 / 203 lb 34.5 / 92.1 kg |
| 130 lb 59 kg | 21 / 103 lb 9.5 / 46.7 kg | 34 / 141 lb 15.4 / 64 kg | 56 / 177 lb 25.4 / 80.3 kg | 80 / 214 lb 36.3 / 97.1 kg |
| 140 lb 63.5 kg | 22 / 109 lb 10 / 49.4 kg | 36 / 148 lb 16.3 / 67.1 kg | 59 / 186 lb 26.8 / 84.4 kg | 84 / 225 lb 38.1 / 102.1 kg |
| 150 lb 68 kg | 23 / 114 lb 10.4 / 51.7 kg | 38 / 155 lb 17.2 / 70.3 kg | 62 / 195 lb 28.1 / 88.5 kg | 88 / 236 lb 39.9 / 107 kg |
| 160 lb 72.6 kg | 24 / 119 lb 10.9 / 54 kg | 39 / 161 lb 17.7 / 73 kg | 64 / 203 lb 29 / 92.1 kg | 92 / 246 lb 41.7 / 111.6 kg |
| 170 lb 77.1 kg | 25 / 123 lb 11.3 / 55.8 kg | 41 / 168 lb 18.6 / 76.2 kg | 67 / 212 lb 30.4 / 96.2 kg | 96 / 256 lb 43.5 / 116.1 kg |
| 180 lb 81.6 kg | 26 / 128 lb 11.8 / 58.1 kg | 42 / 175 lb 19.1 / 79.4 kg | 69 / 220 lb 31.3 / 99.8 kg | 99 / 266 lb 44.9 / 120.7 kg |
| 190 lb 86.2 kg | 27 / 133 lb 12.2 / 60.3 kg | 44 / 181 lb 20 / 82.1 kg | 72 / 228 lb 32.7 / 103.4 kg | 103 / 276 lb 46.7 / 125.2 kg |
| 200 lb 90.7 kg | 28 / 138 lb 12.7 / 62.6 kg | 46 / 187 lb 20.9 / 84.8 kg | 75 / 236 lb 34 / 107 kg | 107 / 286 lb 48.5 / 129.7 kg |
| 210 lb 95.3 kg | 29 / 142 lb 13.2 / 64.4 kg | 47 / 193 lb 21.3 / 87.5 kg | 77 / 244 lb 34.9 / 110.7 kg | 110 / 295 lb 49.9 / 133.8 kg |
| 220 lb 99.8 kg | 30 / 147 lb 13.6 / 66.7 kg | 49 / 200 lb 22.2 / 90.7 kg | 79 / 251 lb 35.8 / 113.9 kg | 114 / 304 lb 51.7 / 137.9 kg |
| 230 lb 104.3 kg | 31 / 151 lb 14.1 / 68.5 kg | 50 / 206 lb 22.7 / 93.4 kg | 82 / 259 lb 37.2 / 117.5 kg | 117 / 313 lb 53.1 / 142 kg |
| 240 lb 108.9 kg | 32 / 155 lb 14.5 / 70.3 kg | 51 / 212 lb 23.1 / 96.2 kg | 84 / 266 lb 38.1 / 120.7 kg | 120 / 323 lb 54.4 / 146.5 kg |
| 250 lb 113.4 kg | 32 / 160 lb 14.5 / 72.6 kg | 53 / 217 lb 24 / 98.4 kg | 86 / 274 lb 39 / 124.3 kg | 124 / 331 lb 56.2 / 150.1 kg |
| 260 lb 117.9 kg | 33 / 164 lb 15 / 74.4 kg | 54 / 223 lb 24.5 / 101.2 kg | 89 / 281 lb 40.4 / 127.5 kg | 127 / 340 lb 57.6 / 154.2 kg |
| 270 lb 122.5 kg | 34 / 168 lb 15.4 / 76.2 kg | 56 / 229 lb 25.4 / 103.9 kg | 91 / 288 lb 41.3 / 130.6 kg | 130 / 349 lb 59 / 158.3 kg |
| 280 lb 127 kg | 35 / 172 lb 15.9 / 78 kg | 57 / 234 lb 25.9 / 106.1 kg | 93 / 295 lb 42.2 / 133.8 kg | 133 / 357 lb 60.3 / 161.9 kg |
| 290 lb 131.5 kg | 36 / 176 lb 16.3 / 79.8 kg | 58 / 240 lb 26.3 / 108.9 kg | 95 / 302 lb 43.1 / 137 kg | 137 / 366 lb 62.1 / 166 kg |
| 300 lb 136.1 kg | 37 / 180 lb 16.8 / 81.6 kg | 60 / 245 lb 27.2 / 111.1 kg | 98 / 309 lb 44.5 / 140.2 kg | 140 / 374 lb 63.5 / 169.6 kg |
Women’s Incline Dumbbell Fly vs Incline Bench Press Standards
How to read the table: The first number is Incline Dumbbell Fly; the second is Incline 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 | 8 / 46 lb 3.6 / 20.9 kg | 14 / 63 lb 6.4 / 28.6 kg | 24 / 80 lb 10.9 / 36.3 kg | 37 / 103 lb 16.8 / 46.7 kg |
| 110 lb 49.9 kg | 9 / 49 lb 4.1 / 22.2 kg | 15 / 67 lb 6.8 / 30.4 kg | 26 / 85 lb 11.8 / 38.6 kg | 39 / 110 lb 17.7 / 49.9 kg |
| 120 lb 54.4 kg | 9 / 52 lb 4.1 / 23.6 kg | 16 / 72 lb 7.3 / 32.7 kg | 28 / 90 lb 12.7 / 40.8 kg | 41 / 116 lb 18.6 / 52.6 kg |
| 130 lb 59 kg | 10 / 55 lb 4.5 / 24.9 kg | 16 / 75 lb 7.3 / 34 kg | 29 / 95 lb 13.2 / 43.1 kg | 44 / 123 lb 20 / 55.8 kg |
| 140 lb 63.5 kg | 11 / 57 lb 5 / 25.9 kg | 17 / 79 lb 7.7 / 35.8 kg | 31 / 100 lb 14.1 / 45.4 kg | 46 / 129 lb 20.9 / 58.5 kg |
| 150 lb 68 kg | 11 / 60 lb 5 / 27.2 kg | 18 / 83 lb 8.2 / 37.6 kg | 32 / 105 lb 14.5 / 47.6 kg | 48 / 135 lb 21.8 / 61.2 kg |
| 160 lb 72.6 kg | 11 / 63 lb 5 / 28.6 kg | 19 / 87 lb 8.6 / 39.5 kg | 33 / 110 lb 15 / 49.9 kg | 50 / 141 lb 22.7 / 64 kg |
| 170 lb 77.1 kg | 12 / 65 lb 5.4 / 29.5 kg | 20 / 90 lb 9.1 / 40.8 kg | 35 / 114 lb 15.9 / 51.7 kg | 52 / 147 lb 23.6 / 66.7 kg |
| 180 lb 81.6 kg | 12 / 68 lb 5.4 / 30.8 kg | 20 / 94 lb 9.1 / 42.6 kg | 36 / 119 lb 16.3 / 54 kg | 54 / 152 lb 24.5 / 68.9 kg |
| 190 lb 86.2 kg | 13 / 70 lb 5.9 / 31.8 kg | 21 / 97 lb 9.5 / 44 kg | 37 / 123 lb 16.8 / 55.8 kg | 56 / 158 lb 25.4 / 71.7 kg |
| 200 lb 90.7 kg | 13 / 73 lb 5.9 / 33.1 kg | 22 / 101 lb 10 / 45.8 kg | 39 / 127 lb 17.7 / 57.6 kg | 58 / 164 lb 26.3 / 74.4 kg |
| 210 lb 95.3 kg | 14 / 75 lb 6.4 / 34 kg | 23 / 104 lb 10.4 / 47.2 kg | 40 / 131 lb 18.1 / 59.4 kg | 60 / 169 lb 27.2 / 76.7 kg |
| 220 lb 99.8 kg | 14 / 77 lb 6.4 / 34.9 kg | 23 / 107 lb 10.4 / 48.5 kg | 41 / 136 lb 18.6 / 61.7 kg | 62 / 174 lb 28.1 / 78.9 kg |
| 230 lb 104.3 kg | 15 / 80 lb 6.8 / 36.3 kg | 24 / 110 lb 10.9 / 49.9 kg | 43 / 140 lb 19.5 / 63.5 kg | 64 / 180 lb 29 / 81.6 kg |
| 240 lb 108.9 kg | 15 / 82 lb 6.8 / 37.2 kg | 25 / 114 lb 11.3 / 51.7 kg | 44 / 144 lb 20 / 65.3 kg | 66 / 185 lb 29.9 / 83.9 kg |
How Your Incline Dumbbell Fly vs Incline 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 incline dumbbell fly strength level
The standards use the sex-specific strength levels from the individual Incline 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 fly more combined dumbbell load without requiring strength to increase pound for pound.
3. Find the incline bench press strength level
The incline bench press standards use the sex-specific strength levels from the individual Barbell Incline 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 press more total barbell weight 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 incline dumbbell fly | Adjust combined-load incline dumbbell fly targets to exact bodyweight with the two-thirds rule. |
| Rate the incline bench press | Adjust incline 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 Incline Dumbbell Fly and Incline 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 incline bench press standard is higher; below zero means the incline 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.
57.6 → 106.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the incline bench press standard minus the incline dumbbell fly standard. A plus sign means the incline bench press standard is higher. A minus sign means the incline dumbbell fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +78 lb +35.4 kg | +101 lb +45.8 kg | +115 lb +52.2 kg | +127 lb +57.6 kg |
| 130 lb 59 kg | +82 lb +37.2 kg | +107 lb +48.6 kg | +121 lb +54.9 kg | +134 lb +60.8 kg |
| 140 lb 63.5 kg | +87 lb +39.4 kg | +112 lb +50.8 kg | +127 lb +57.6 kg | +141 lb +64 kg |
| 150 lb 68 kg | +91 lb +41.3 kg | +117 lb +53.1 kg | +133 lb +60.4 kg | +148 lb +67.1 kg |
| 160 lb 72.6 kg | +95 lb +43.1 kg | +122 lb +55.3 kg | +139 lb +63.1 kg | +154 lb +69.9 kg |
| 170 lb 77.1 kg | +98 lb +44.5 kg | +127 lb +57.6 kg | +145 lb +65.8 kg | +160 lb +72.6 kg |
| 180 lb 81.6 kg | +102 lb +46.3 kg | +133 lb +60.3 kg | +151 lb +68.5 kg | +167 lb +75.8 kg |
| 190 lb 86.2 kg | +106 lb +48.1 kg | +137 lb +62.1 kg | +156 lb +70.7 kg | +173 lb +78.5 kg |
| 200 lb 90.7 kg | +110 lb +49.9 kg | +141 lb +63.9 kg | +161 lb +73 kg | +179 lb +81.2 kg |
| 210 lb 95.3 kg | +113 lb +51.2 kg | +146 lb +66.2 kg | +167 lb +75.8 kg | +185 lb +83.9 kg |
| 220 lb 99.8 kg | +117 lb +53.1 kg | +151 lb +68.5 kg | +172 lb +78.1 kg | +190 lb +86.2 kg |
| 230 lb 104.3 kg | +120 lb +54.4 kg | +156 lb +70.7 kg | +177 lb +80.3 kg | +196 lb +88.9 kg |
| 240 lb 108.9 kg | +123 lb +55.8 kg | +161 lb +73.1 kg | +182 lb +82.6 kg | +203 lb +92.1 kg |
| 250 lb 113.4 kg | +128 lb +58.1 kg | +164 lb +74.4 kg | +188 lb +85.3 kg | +207 lb +93.9 kg |
| 260 lb 117.9 kg | +131 lb +59.4 kg | +169 lb +76.7 kg | +192 lb +87.1 kg | +213 lb +96.6 kg |
| 270 lb 122.5 kg | +134 lb +60.8 kg | +173 lb +78.5 kg | +197 lb +89.3 kg | +219 lb +99.3 kg |
| 280 lb 127 kg | +137 lb +62.1 kg | +177 lb +80.2 kg | +202 lb +91.6 kg | +224 lb +101.6 kg |
| 290 lb 131.5 kg | +140 lb +63.5 kg | +182 lb +82.6 kg | +207 lb +93.9 kg | +229 lb +103.9 kg |
| 300 lb 136.1 kg | +143 lb +64.8 kg | +185 lb +83.9 kg | +211 lb +95.7 kg | +234 lb +106.1 kg |
How Women’s Incline Dumbbell Fly and Incline 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.
29.9 → 54 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the incline bench press standard minus the incline dumbbell fly standard. A plus sign means the incline bench press standard is higher. A minus sign means the incline dumbbell fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +38 lb +17.3 kg | +49 lb +22.2 kg | +56 lb +25.4 kg | +66 lb +29.9 kg |
| 110 lb 49.9 kg | +40 lb +18.1 kg | +52 lb +23.6 kg | +59 lb +26.8 kg | +71 lb +32.2 kg |
| 120 lb 54.4 kg | +43 lb +19.5 kg | +56 lb +25.4 kg | +62 lb +28.1 kg | +75 lb +34 kg |
| 130 lb 59 kg | +45 lb +20.4 kg | +59 lb +26.7 kg | +66 lb +29.9 kg | +79 lb +35.8 kg |
| 140 lb 63.5 kg | +46 lb +20.9 kg | +62 lb +28.1 kg | +69 lb +31.3 kg | +83 lb +37.6 kg |
| 150 lb 68 kg | +49 lb +22.2 kg | +65 lb +29.4 kg | +73 lb +33.1 kg | +87 lb +39.4 kg |
| 160 lb 72.6 kg | +52 lb +23.6 kg | +68 lb +30.9 kg | +77 lb +34.9 kg | +91 lb +41.3 kg |
| 170 lb 77.1 kg | +53 lb +24.1 kg | +70 lb +31.7 kg | +79 lb +35.8 kg | +95 lb +43.1 kg |
| 180 lb 81.6 kg | +56 lb +25.4 kg | +74 lb +33.5 kg | +83 lb +37.7 kg | +98 lb +44.4 kg |
| 190 lb 86.2 kg | +57 lb +25.9 kg | +76 lb +34.5 kg | +86 lb +39 kg | +102 lb +46.3 kg |
| 200 lb 90.7 kg | +60 lb +27.2 kg | +79 lb +35.8 kg | +88 lb +39.9 kg | +106 lb +48.1 kg |
| 210 lb 95.3 kg | +61 lb +27.6 kg | +81 lb +36.8 kg | +91 lb +41.3 kg | +109 lb +49.5 kg |
| 220 lb 99.8 kg | +63 lb +28.5 kg | +84 lb +38.1 kg | +95 lb +43.1 kg | +112 lb +50.8 kg |
| 230 lb 104.3 kg | +65 lb +29.5 kg | +86 lb +39 kg | +97 lb +44 kg | +116 lb +52.6 kg |
| 240 lb 108.9 kg | +67 lb +30.4 kg | +89 lb +40.4 kg | +100 lb +45.3 kg | +119 lb +54 kg |
Incline Dumbbell Fly and Incline Bench Press Exercises Used by This Calculator
This calculator uses a strict incline dumbbell fly and a raw barbell incline bench press. Use a strict incline dumbbell fly and raw barbell incline bench press under each tool’s incline, load, shoulder-position, arc or bar-path, range, symmetry, and lockout rules. Do not substitute flat movements, presses for flies, fly-press hybrids, dumbbell presses for barbell presses, partial reps, bounced reps, equipped lifting, or assisted reps.
Enter both dumbbells combined and preserve the wide fly arc
Use an incline bench and matched dumbbells, entering their combined weight. Keep the shoulders and torso stable, preserve the elbow angle, lower through a controlled wide arc, and return symmetrically. Do not count flat flies, incline presses, fly-press hybrids, shortened range, bounce, instability, or assisted reps.
Use a 30 to 45 degree barbell incline press
Enter total barbell weight. Lower the bar to the upper chest or clavicle with the feet planted and shoulders against the bench, then press to full elbow lockout. Do not enter a flat, decline, dumbbell, machine, Smith-machine, partial-range, or equipped press.
Enter one recent Incline Dumbbell Fly set and one recent Incline Bench Press set
Enter combined matched-dumbbell load for the fly and total barbell load for the press, plus strict reps for each. Use whole reps from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Incline Dumbbell Fly — View the individual Incline Dumbbell Fly standards and next strength-level target.
- Barbell Incline Bench Press — View the individual Incline Bench Press standards and next strength-level target.
- Dumbbell Incline Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Incline Chest Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.