Dumbbell Fly vs Incline Dumbbell Bench Press Strength Standards
Compare your dumbbell fly and incline 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a bilateral flat dumbbell fly using two matched dumbbells, a controlled wide arc to chest level, stable shoulders, and consistent elbow angle and a bilateral incline dumbbell bench press using two matched dumbbells, a 30–45 degree bench, shoulder-level bottom range, and even full lockout. 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 Incline Dumbbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell fly and incline 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 incline 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 / Incline 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 Incline Dumbbell Bench Press Standards
How to read the table: The first number is Dumbbell Fly; the second is Incline 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 / 56 lb 10 / 25.4 kg | 36 / 84 lb 16.3 / 38.1 kg | 59 / 112 lb 26.8 / 50.8 kg | 84 / 168 lb 38.1 / 76.2 kg |
| 130 lb 59 kg | 23 / 59 lb 10.4 / 26.8 kg | 38 / 89 lb 17.2 / 40.4 kg | 62 / 118 lb 28.1 / 53.5 kg | 89 / 177 lb 40.4 / 80.3 kg |
| 140 lb 63.5 kg | 24 / 62 lb 10.9 / 28.1 kg | 40 / 93 lb 18.1 / 42.2 kg | 65 / 124 lb 29.5 / 56.2 kg | 93 / 186 lb 42.2 / 84.4 kg |
| 150 lb 68 kg | 26 / 65 lb 11.8 / 29.5 kg | 42 / 97 lb 19.1 / 44 kg | 68 / 130 lb 30.8 / 59 kg | 97 / 195 lb 44 / 88.5 kg |
| 160 lb 72.6 kg | 27 / 68 lb 12.2 / 30.8 kg | 44 / 102 lb 20 / 46.3 kg | 71 / 136 lb 32.2 / 61.7 kg | 102 / 203 lb 46.3 / 92.1 kg |
| 170 lb 77.1 kg | 28 / 71 lb 12.7 / 32.2 kg | 45 / 106 lb 20.4 / 48.1 kg | 74 / 141 lb 33.6 / 64 kg | 106 / 212 lb 48.1 / 96.2 kg |
| 180 lb 81.6 kg | 29 / 73 lb 13.2 / 33.1 kg | 47 / 110 lb 21.3 / 49.9 kg | 77 / 147 lb 34.9 / 66.7 kg | 110 / 220 lb 49.9 / 99.8 kg |
| 190 lb 86.2 kg | 30 / 76 lb 13.6 / 34.5 kg | 49 / 114 lb 22.2 / 51.7 kg | 80 / 152 lb 36.3 / 68.9 kg | 114 / 228 lb 51.7 / 103.4 kg |
| 200 lb 90.7 kg | 31 / 79 lb 14.1 / 35.8 kg | 51 / 118 lb 23.1 / 53.5 kg | 83 / 157 lb 37.6 / 71.2 kg | 118 / 236 lb 53.5 / 107 kg |
| 210 lb 95.3 kg | 32 / 81 lb 14.5 / 36.7 kg | 52 / 122 lb 23.6 / 55.3 kg | 86 / 162 lb 39 / 73.5 kg | 122 / 244 lb 55.3 / 110.7 kg |
| 220 lb 99.8 kg | 33 / 84 lb 15 / 38.1 kg | 54 / 126 lb 24.5 / 57.2 kg | 88 / 168 lb 39.9 / 76.2 kg | 126 / 251 lb 57.2 / 113.9 kg |
| 230 lb 104.3 kg | 34 / 86 lb 15.4 / 39 kg | 56 / 129 lb 25.4 / 58.5 kg | 91 / 173 lb 41.3 / 78.5 kg | 129 / 259 lb 58.5 / 117.5 kg |
| 240 lb 108.9 kg | 35 / 89 lb 15.9 / 40.4 kg | 57 / 133 lb 25.9 / 60.3 kg | 93 / 178 lb 42.2 / 80.7 kg | 133 / 266 lb 60.3 / 120.7 kg |
| 250 lb 113.4 kg | 36 / 91 lb 16.3 / 41.3 kg | 59 / 137 lb 26.8 / 62.1 kg | 96 / 183 lb 43.5 / 83 kg | 137 / 274 lb 62.1 / 124.3 kg |
| 260 lb 117.9 kg | 37 / 94 lb 16.8 / 42.6 kg | 60 / 141 lb 27.2 / 64 kg | 99 / 187 lb 44.9 / 84.8 kg | 141 / 281 lb 64 / 127.5 kg |
| 270 lb 122.5 kg | 38 / 96 lb 17.2 / 43.5 kg | 62 / 144 lb 28.1 / 65.3 kg | 101 / 192 lb 45.8 / 87.1 kg | 144 / 288 lb 65.3 / 130.6 kg |
| 280 lb 127 kg | 39 / 98 lb 17.7 / 44.5 kg | 63 / 148 lb 28.6 / 67.1 kg | 104 / 197 lb 47.2 / 89.4 kg | 148 / 295 lb 67.1 / 133.8 kg |
| 290 lb 131.5 kg | 40 / 101 lb 18.1 / 45.8 kg | 65 / 151 lb 29.5 / 68.5 kg | 106 / 201 lb 48.1 / 91.2 kg | 151 / 302 lb 68.5 / 137 kg |
| 300 lb 136.1 kg | 41 / 103 lb 18.6 / 46.7 kg | 66 / 155 lb 29.9 / 70.3 kg | 108 / 206 lb 49 / 93.4 kg | 155 / 309 lb 70.3 / 140.2 kg |
Women’s Dumbbell Fly vs Incline Dumbbell Bench Press Standards
How to read the table: The first number is Dumbbell Fly; the second is Incline 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 / 37 lb 7.3 / 16.8 kg | 27 / 60 lb 12.2 / 27.2 kg | 41 / 92 lb 18.6 / 41.7 kg |
| 110 lb 49.9 kg | 10 / 20 lb 4.5 / 9.1 kg | 17 / 39 lb 7.7 / 17.7 kg | 29 / 63 lb 13.2 / 28.6 kg | 44 / 98 lb 20 / 44.5 kg |
| 120 lb 54.4 kg | 10 / 21 lb 4.5 / 9.5 kg | 18 / 41 lb 8.2 / 18.6 kg | 31 / 67 lb 14.1 / 30.4 kg | 47 / 103 lb 21.3 / 46.7 kg |
| 130 lb 59 kg | 11 / 22 lb 5 / 10 kg | 19 / 44 lb 8.6 / 20 kg | 33 / 71 lb 15 / 32.2 kg | 49 / 109 lb 22.2 / 49.4 kg |
| 140 lb 63.5 kg | 11 / 23 lb 5 / 10.4 kg | 20 / 46 lb 9.1 / 20.9 kg | 34 / 74 lb 15.4 / 33.6 kg | 52 / 115 lb 23.6 / 52.2 kg |
| 150 lb 68 kg | 12 / 24 lb 5.4 / 10.9 kg | 21 / 48 lb 9.5 / 21.8 kg | 36 / 78 lb 16.3 / 35.4 kg | 54 / 120 lb 24.5 / 54.4 kg |
| 160 lb 72.6 kg | 13 / 25 lb 5.9 / 11.3 kg | 22 / 50 lb 10 / 22.7 kg | 38 / 81 lb 17.2 / 36.7 kg | 56 / 125 lb 25.4 / 56.7 kg |
| 170 lb 77.1 kg | 13 / 26 lb 5.9 / 11.8 kg | 23 / 52 lb 10.4 / 23.6 kg | 39 / 85 lb 17.7 / 38.6 kg | 59 / 130 lb 26.8 / 59 kg |
| 180 lb 81.6 kg | 14 / 27 lb 6.4 / 12.2 kg | 24 / 54 lb 10.9 / 24.5 kg | 41 / 88 lb 18.6 / 39.9 kg | 61 / 136 lb 27.7 / 61.7 kg |
| 190 lb 86.2 kg | 14 / 28 lb 6.4 / 12.7 kg | 25 / 56 lb 11.3 / 25.4 kg | 42 / 91 lb 19.1 / 41.3 kg | 63 / 140 lb 28.6 / 63.5 kg |
| 200 lb 90.7 kg | 15 / 29 lb 6.8 / 13.2 kg | 25 / 58 lb 11.3 / 26.3 kg | 44 / 94 lb 20 / 42.6 kg | 65 / 145 lb 29.5 / 65.8 kg |
| 210 lb 95.3 kg | 15 / 30 lb 6.8 / 13.6 kg | 26 / 60 lb 11.8 / 27.2 kg | 45 / 98 lb 20.4 / 44.5 kg | 68 / 150 lb 30.8 / 68 kg |
| 220 lb 99.8 kg | 15 / 31 lb 6.8 / 14.1 kg | 27 / 62 lb 12.2 / 28.1 kg | 46 / 101 lb 20.9 / 45.8 kg | 70 / 155 lb 31.8 / 70.3 kg |
| 230 lb 104.3 kg | 16 / 32 lb 7.3 / 14.5 kg | 28 / 64 lb 12.7 / 29 kg | 48 / 104 lb 21.8 / 47.2 kg | 72 / 160 lb 32.7 / 72.6 kg |
| 240 lb 108.9 kg | 16 / 33 lb 7.3 / 15 kg | 29 / 66 lb 13.2 / 29.9 kg | 49 / 107 lb 22.2 / 48.5 kg | 74 / 164 lb 33.6 / 74.4 kg |
How Your Dumbbell Fly vs Incline 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 combined-load thresholds from the individual 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 larger lifters are expected to fly more load without pound-for-pound scaling.
3. Find the incline dumbbell bench press strength level
The standards use the sex-specific incline dumbbell bench press thresholds from the individual 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 larger lifters are expected to press more per dumbbell 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 | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the incline dumbbell bench press | Use one-dumbbell estimated max and adjust 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 Incline 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 incline 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.
38.1 → 69.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the incline dumbbell bench press standard minus the dumbbell fly standard. A plus sign means the incline 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 | +34 lb +15.4 kg | +48 lb +21.8 kg | +53 lb +24 kg | +84 lb +38.1 kg |
| 130 lb 59 kg | +36 lb +16.4 kg | +51 lb +23.2 kg | +56 lb +25.4 kg | +88 lb +39.9 kg |
| 140 lb 63.5 kg | +38 lb +17.2 kg | +53 lb +24.1 kg | +59 lb +26.7 kg | +93 lb +42.2 kg |
| 150 lb 68 kg | +39 lb +17.7 kg | +55 lb +24.9 kg | +62 lb +28.2 kg | +98 lb +44.5 kg |
| 160 lb 72.6 kg | +41 lb +18.6 kg | +58 lb +26.3 kg | +65 lb +29.5 kg | +101 lb +45.8 kg |
| 170 lb 77.1 kg | +43 lb +19.5 kg | +61 lb +27.7 kg | +67 lb +30.4 kg | +106 lb +48.1 kg |
| 180 lb 81.6 kg | +44 lb +19.9 kg | +63 lb +28.6 kg | +70 lb +31.8 kg | +110 lb +49.9 kg |
| 190 lb 86.2 kg | +46 lb +20.9 kg | +65 lb +29.5 kg | +72 lb +32.6 kg | +114 lb +51.7 kg |
| 200 lb 90.7 kg | +48 lb +21.7 kg | +67 lb +30.4 kg | +74 lb +33.6 kg | +118 lb +53.5 kg |
| 210 lb 95.3 kg | +49 lb +22.2 kg | +70 lb +31.7 kg | +76 lb +34.5 kg | +122 lb +55.4 kg |
| 220 lb 99.8 kg | +51 lb +23.1 kg | +72 lb +32.7 kg | +80 lb +36.3 kg | +125 lb +56.7 kg |
| 230 lb 104.3 kg | +52 lb +23.6 kg | +73 lb +33.1 kg | +82 lb +37.2 kg | +130 lb +59 kg |
| 240 lb 108.9 kg | +54 lb +24.5 kg | +76 lb +34.4 kg | +85 lb +38.5 kg | +133 lb +60.4 kg |
| 250 lb 113.4 kg | +55 lb +25 kg | +78 lb +35.3 kg | +87 lb +39.5 kg | +137 lb +62.2 kg |
| 260 lb 117.9 kg | +57 lb +25.8 kg | +81 lb +36.8 kg | +88 lb +39.9 kg | +140 lb +63.5 kg |
| 270 lb 122.5 kg | +58 lb +26.3 kg | +82 lb +37.2 kg | +91 lb +41.3 kg | +144 lb +65.3 kg |
| 280 lb 127 kg | +59 lb +26.8 kg | +85 lb +38.5 kg | +93 lb +42.2 kg | +147 lb +66.7 kg |
| 290 lb 131.5 kg | +61 lb +27.7 kg | +86 lb +39 kg | +95 lb +43.1 kg | +151 lb +68.5 kg |
| 300 lb 136.1 kg | +62 lb +28.1 kg | +89 lb +40.4 kg | +98 lb +44.4 kg | +154 lb +69.9 kg |
How Women’s Dumbbell Fly and Incline 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.
23.1 → 40.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the incline dumbbell bench press standard minus the dumbbell fly standard. A plus sign means the incline 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 | +21 lb +9.5 kg | +33 lb +15 kg | +51 lb +23.1 kg |
| 110 lb 49.9 kg | +10 lb +4.6 kg | +22 lb +10 kg | +34 lb +15.4 kg | +54 lb +24.5 kg |
| 120 lb 54.4 kg | +11 lb +5 kg | +23 lb +10.4 kg | +36 lb +16.3 kg | +56 lb +25.4 kg |
| 130 lb 59 kg | +11 lb +5 kg | +25 lb +11.4 kg | +38 lb +17.2 kg | +60 lb +27.2 kg |
| 140 lb 63.5 kg | +12 lb +5.4 kg | +26 lb +11.8 kg | +40 lb +18.2 kg | +63 lb +28.6 kg |
| 150 lb 68 kg | +12 lb +5.5 kg | +27 lb +12.3 kg | +42 lb +19.1 kg | +66 lb +29.9 kg |
| 160 lb 72.6 kg | +12 lb +5.4 kg | +28 lb +12.7 kg | +43 lb +19.5 kg | +69 lb +31.3 kg |
| 170 lb 77.1 kg | +13 lb +5.9 kg | +29 lb +13.2 kg | +46 lb +20.9 kg | +71 lb +32.2 kg |
| 180 lb 81.6 kg | +13 lb +5.8 kg | +30 lb +13.6 kg | +47 lb +21.3 kg | +75 lb +34 kg |
| 190 lb 86.2 kg | +14 lb +6.3 kg | +31 lb +14.1 kg | +49 lb +22.2 kg | +77 lb +34.9 kg |
| 200 lb 90.7 kg | +14 lb +6.4 kg | +33 lb +15 kg | +50 lb +22.6 kg | +80 lb +36.3 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +34 lb +15.4 kg | +53 lb +24.1 kg | +82 lb +37.2 kg |
| 220 lb 99.8 kg | +16 lb +7.3 kg | +35 lb +15.9 kg | +55 lb +24.9 kg | +85 lb +38.5 kg |
| 230 lb 104.3 kg | +16 lb +7.2 kg | +36 lb +16.3 kg | +56 lb +25.4 kg | +88 lb +39.9 kg |
| 240 lb 108.9 kg | +17 lb +7.7 kg | +37 lb +16.7 kg | +58 lb +26.3 kg | +90 lb +40.8 kg |
Dumbbell Fly and Incline Dumbbell Bench Press Exercises Used by This Calculator
This calculator uses a strict bilateral dumbbell fly and a bilateral incline dumbbell bench press. Use strict canonical Dumbbell Fly and Incline Dumbbell Bench Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter combined load from two matched dumbbells
Use a flat bench, stable shoulders and feet, a soft fixed elbow angle, and a controlled wide arc to chest level. Do not enter per-hand load, presses, fly-press hybrids, incline or decline flyes, bridging, bounced, partial, unilateral, or assisted reps.
Enter one dumbbell and press two matched weights
Enter the weight of one dumbbell. Use a 30–45 degree bench, lower both matched dumbbells to shoulder level with the elbows passing the bench line, and press to an even full lockout with planted feet and no leg drive. Do not enter combined pair weight, flat or steep shoulder presses, alternating or unilateral sets, partial reps, bounced reps, or assisted reps.
Enter one recent Dumbbell Fly result and one recent Incline Dumbbell Bench Press result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Fly — View the individual Dumbbell Fly standards and next strength-level target.
- Dumbbell Incline Bench Press — View the individual Incline Dumbbell Bench Press standards and next strength-level target.
- Dumbbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- 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.
- Barbell Front Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.