Dumbbell Fly vs Incline Bench Press Strength Standards
Compare your dumbbell fly and incline 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 raw barbell incline bench press at approximately 30–45 degrees with the bar lowered to the upper chest and every rep locked out. 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 Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the 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 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 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 Dumbbell Fly vs Incline Bench Press Standards
How to read the table: The first number is 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 | 22 / 98 lb 10 / 44.5 kg | 36 / 133 lb 16.3 / 60.3 kg | 59 / 168 lb 26.8 / 76.2 kg | 84 / 203 lb 38.1 / 92.1 kg |
| 130 lb 59 kg | 23 / 103 lb 10.4 / 46.7 kg | 38 / 141 lb 17.2 / 64 kg | 62 / 177 lb 28.1 / 80.3 kg | 89 / 214 lb 40.4 / 97.1 kg |
| 140 lb 63.5 kg | 24 / 109 lb 10.9 / 49.4 kg | 40 / 148 lb 18.1 / 67.1 kg | 65 / 186 lb 29.5 / 84.4 kg | 93 / 225 lb 42.2 / 102.1 kg |
| 150 lb 68 kg | 26 / 114 lb 11.8 / 51.7 kg | 42 / 155 lb 19.1 / 70.3 kg | 68 / 195 lb 30.8 / 88.5 kg | 97 / 236 lb 44 / 107 kg |
| 160 lb 72.6 kg | 27 / 119 lb 12.2 / 54 kg | 44 / 161 lb 20 / 73 kg | 71 / 203 lb 32.2 / 92.1 kg | 102 / 246 lb 46.3 / 111.6 kg |
| 170 lb 77.1 kg | 28 / 123 lb 12.7 / 55.8 kg | 45 / 168 lb 20.4 / 76.2 kg | 74 / 212 lb 33.6 / 96.2 kg | 106 / 256 lb 48.1 / 116.1 kg |
| 180 lb 81.6 kg | 29 / 128 lb 13.2 / 58.1 kg | 47 / 175 lb 21.3 / 79.4 kg | 77 / 220 lb 34.9 / 99.8 kg | 110 / 266 lb 49.9 / 120.7 kg |
| 190 lb 86.2 kg | 30 / 133 lb 13.6 / 60.3 kg | 49 / 181 lb 22.2 / 82.1 kg | 80 / 228 lb 36.3 / 103.4 kg | 114 / 276 lb 51.7 / 125.2 kg |
| 200 lb 90.7 kg | 31 / 138 lb 14.1 / 62.6 kg | 51 / 187 lb 23.1 / 84.8 kg | 83 / 236 lb 37.6 / 107 kg | 118 / 286 lb 53.5 / 129.7 kg |
| 210 lb 95.3 kg | 32 / 142 lb 14.5 / 64.4 kg | 52 / 193 lb 23.6 / 87.5 kg | 86 / 244 lb 39 / 110.7 kg | 122 / 295 lb 55.3 / 133.8 kg |
| 220 lb 99.8 kg | 33 / 147 lb 15 / 66.7 kg | 54 / 200 lb 24.5 / 90.7 kg | 88 / 251 lb 39.9 / 113.9 kg | 126 / 304 lb 57.2 / 137.9 kg |
| 230 lb 104.3 kg | 34 / 151 lb 15.4 / 68.5 kg | 56 / 206 lb 25.4 / 93.4 kg | 91 / 259 lb 41.3 / 117.5 kg | 129 / 313 lb 58.5 / 142 kg |
| 240 lb 108.9 kg | 35 / 155 lb 15.9 / 70.3 kg | 57 / 212 lb 25.9 / 96.2 kg | 93 / 266 lb 42.2 / 120.7 kg | 133 / 323 lb 60.3 / 146.5 kg |
| 250 lb 113.4 kg | 36 / 160 lb 16.3 / 72.6 kg | 59 / 217 lb 26.8 / 98.4 kg | 96 / 274 lb 43.5 / 124.3 kg | 137 / 331 lb 62.1 / 150.1 kg |
| 260 lb 117.9 kg | 37 / 164 lb 16.8 / 74.4 kg | 60 / 223 lb 27.2 / 101.2 kg | 99 / 281 lb 44.9 / 127.5 kg | 141 / 340 lb 64 / 154.2 kg |
| 270 lb 122.5 kg | 38 / 168 lb 17.2 / 76.2 kg | 62 / 229 lb 28.1 / 103.9 kg | 101 / 288 lb 45.8 / 130.6 kg | 144 / 349 lb 65.3 / 158.3 kg |
| 280 lb 127 kg | 39 / 172 lb 17.7 / 78 kg | 63 / 234 lb 28.6 / 106.1 kg | 104 / 295 lb 47.2 / 133.8 kg | 148 / 357 lb 67.1 / 161.9 kg |
| 290 lb 131.5 kg | 40 / 176 lb 18.1 / 79.8 kg | 65 / 240 lb 29.5 / 108.9 kg | 106 / 302 lb 48.1 / 137 kg | 151 / 366 lb 68.5 / 166 kg |
| 300 lb 136.1 kg | 41 / 180 lb 18.6 / 81.6 kg | 66 / 245 lb 29.9 / 111.1 kg | 108 / 309 lb 49 / 140.2 kg | 155 / 374 lb 70.3 / 169.6 kg |
Women’s Dumbbell Fly vs Incline Bench Press Standards
How to read the table: The first number is 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 | 9 / 46 lb 4.1 / 20.9 kg | 16 / 63 lb 7.3 / 28.6 kg | 27 / 80 lb 12.2 / 36.3 kg | 41 / 103 lb 18.6 / 46.7 kg |
| 110 lb 49.9 kg | 10 / 49 lb 4.5 / 22.2 kg | 17 / 67 lb 7.7 / 30.4 kg | 29 / 85 lb 13.2 / 38.6 kg | 44 / 110 lb 20 / 49.9 kg |
| 120 lb 54.4 kg | 10 / 52 lb 4.5 / 23.6 kg | 18 / 72 lb 8.2 / 32.7 kg | 31 / 90 lb 14.1 / 40.8 kg | 47 / 116 lb 21.3 / 52.6 kg |
| 130 lb 59 kg | 11 / 55 lb 5 / 24.9 kg | 19 / 75 lb 8.6 / 34 kg | 33 / 95 lb 15 / 43.1 kg | 49 / 123 lb 22.2 / 55.8 kg |
| 140 lb 63.5 kg | 11 / 57 lb 5 / 25.9 kg | 20 / 79 lb 9.1 / 35.8 kg | 34 / 100 lb 15.4 / 45.4 kg | 52 / 129 lb 23.6 / 58.5 kg |
| 150 lb 68 kg | 12 / 60 lb 5.4 / 27.2 kg | 21 / 83 lb 9.5 / 37.6 kg | 36 / 105 lb 16.3 / 47.6 kg | 54 / 135 lb 24.5 / 61.2 kg |
| 160 lb 72.6 kg | 13 / 63 lb 5.9 / 28.6 kg | 22 / 87 lb 10 / 39.5 kg | 38 / 110 lb 17.2 / 49.9 kg | 56 / 141 lb 25.4 / 64 kg |
| 170 lb 77.1 kg | 13 / 65 lb 5.9 / 29.5 kg | 23 / 90 lb 10.4 / 40.8 kg | 39 / 114 lb 17.7 / 51.7 kg | 59 / 147 lb 26.8 / 66.7 kg |
| 180 lb 81.6 kg | 14 / 68 lb 6.4 / 30.8 kg | 24 / 94 lb 10.9 / 42.6 kg | 41 / 119 lb 18.6 / 54 kg | 61 / 152 lb 27.7 / 68.9 kg |
| 190 lb 86.2 kg | 14 / 70 lb 6.4 / 31.8 kg | 25 / 97 lb 11.3 / 44 kg | 42 / 123 lb 19.1 / 55.8 kg | 63 / 158 lb 28.6 / 71.7 kg |
| 200 lb 90.7 kg | 15 / 73 lb 6.8 / 33.1 kg | 25 / 101 lb 11.3 / 45.8 kg | 44 / 127 lb 20 / 57.6 kg | 65 / 164 lb 29.5 / 74.4 kg |
| 210 lb 95.3 kg | 15 / 75 lb 6.8 / 34 kg | 26 / 104 lb 11.8 / 47.2 kg | 45 / 131 lb 20.4 / 59.4 kg | 68 / 169 lb 30.8 / 76.7 kg |
| 220 lb 99.8 kg | 15 / 77 lb 6.8 / 34.9 kg | 27 / 107 lb 12.2 / 48.5 kg | 46 / 136 lb 20.9 / 61.7 kg | 70 / 174 lb 31.8 / 78.9 kg |
| 230 lb 104.3 kg | 16 / 80 lb 7.3 / 36.3 kg | 28 / 110 lb 12.7 / 49.9 kg | 48 / 140 lb 21.8 / 63.5 kg | 72 / 180 lb 32.7 / 81.6 kg |
| 240 lb 108.9 kg | 16 / 82 lb 7.3 / 37.2 kg | 29 / 114 lb 13.2 / 51.7 kg | 49 / 144 lb 22.2 / 65.3 kg | 74 / 185 lb 33.6 / 83.9 kg |
How Your 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 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 bench press strength level
The incline bench press standards use the sex-specific standards from the individual 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 lift more total 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 dumbbell fly | Use combined-dumbbell estimated max and adjust targets 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 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 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.
54 → 99.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the incline bench press standard minus the dumbbell fly standard. A plus sign means the incline 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 | +76 lb +34.5 kg | +97 lb +44 kg | +109 lb +49.4 kg | +119 lb +54 kg |
| 130 lb 59 kg | +80 lb +36.3 kg | +103 lb +46.8 kg | +115 lb +52.2 kg | +125 lb +56.7 kg |
| 140 lb 63.5 kg | +85 lb +38.5 kg | +108 lb +49 kg | +121 lb +54.9 kg | +132 lb +59.9 kg |
| 150 lb 68 kg | +88 lb +39.9 kg | +113 lb +51.2 kg | +127 lb +57.7 kg | +139 lb +63 kg |
| 160 lb 72.6 kg | +92 lb +41.8 kg | +117 lb +53 kg | +132 lb +59.9 kg | +144 lb +65.3 kg |
| 170 lb 77.1 kg | +95 lb +43.1 kg | +123 lb +55.8 kg | +138 lb +62.6 kg | +150 lb +68 kg |
| 180 lb 81.6 kg | +99 lb +44.9 kg | +128 lb +58.1 kg | +143 lb +64.9 kg | +156 lb +70.8 kg |
| 190 lb 86.2 kg | +103 lb +46.7 kg | +132 lb +59.9 kg | +148 lb +67.1 kg | +162 lb +73.5 kg |
| 200 lb 90.7 kg | +107 lb +48.5 kg | +136 lb +61.7 kg | +153 lb +69.4 kg | +168 lb +76.2 kg |
| 210 lb 95.3 kg | +110 lb +49.9 kg | +141 lb +63.9 kg | +158 lb +71.7 kg | +173 lb +78.5 kg |
| 220 lb 99.8 kg | +114 lb +51.7 kg | +146 lb +66.2 kg | +163 lb +74 kg | +178 lb +80.7 kg |
| 230 lb 104.3 kg | +117 lb +53.1 kg | +150 lb +68 kg | +168 lb +76.2 kg | +184 lb +83.5 kg |
| 240 lb 108.9 kg | +120 lb +54.4 kg | +155 lb +70.3 kg | +173 lb +78.5 kg | +190 lb +86.2 kg |
| 250 lb 113.4 kg | +124 lb +56.3 kg | +158 lb +71.6 kg | +178 lb +80.8 kg | +194 lb +88 kg |
| 260 lb 117.9 kg | +127 lb +57.6 kg | +163 lb +74 kg | +182 lb +82.6 kg | +199 lb +90.2 kg |
| 270 lb 122.5 kg | +130 lb +59 kg | +167 lb +75.8 kg | +187 lb +84.8 kg | +205 lb +93 kg |
| 280 lb 127 kg | +133 lb +60.3 kg | +171 lb +77.5 kg | +191 lb +86.6 kg | +209 lb +94.8 kg |
| 290 lb 131.5 kg | +136 lb +61.7 kg | +175 lb +79.4 kg | +196 lb +88.9 kg | +215 lb +97.5 kg |
| 300 lb 136.1 kg | +139 lb +63 kg | +179 lb +81.2 kg | +201 lb +91.2 kg | +219 lb +99.3 kg |
How Women’s 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.
28.1 → 50.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the incline bench press standard minus the dumbbell fly standard. A plus sign means the incline 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 | +37 lb +16.8 kg | +47 lb +21.3 kg | +53 lb +24.1 kg | +62 lb +28.1 kg |
| 110 lb 49.9 kg | +39 lb +17.7 kg | +50 lb +22.7 kg | +56 lb +25.4 kg | +66 lb +29.9 kg |
| 120 lb 54.4 kg | +42 lb +19.1 kg | +54 lb +24.5 kg | +59 lb +26.7 kg | +69 lb +31.3 kg |
| 130 lb 59 kg | +44 lb +19.9 kg | +56 lb +25.4 kg | +62 lb +28.1 kg | +74 lb +33.6 kg |
| 140 lb 63.5 kg | +46 lb +20.9 kg | +59 lb +26.7 kg | +66 lb +30 kg | +77 lb +34.9 kg |
| 150 lb 68 kg | +48 lb +21.8 kg | +62 lb +28.1 kg | +69 lb +31.3 kg | +81 lb +36.7 kg |
| 160 lb 72.6 kg | +50 lb +22.7 kg | +65 lb +29.5 kg | +72 lb +32.7 kg | +85 lb +38.6 kg |
| 170 lb 77.1 kg | +52 lb +23.6 kg | +67 lb +30.4 kg | +75 lb +34 kg | +88 lb +39.9 kg |
| 180 lb 81.6 kg | +54 lb +24.4 kg | +70 lb +31.7 kg | +78 lb +35.4 kg | +91 lb +41.2 kg |
| 190 lb 86.2 kg | +56 lb +25.4 kg | +72 lb +32.7 kg | +81 lb +36.7 kg | +95 lb +43.1 kg |
| 200 lb 90.7 kg | +58 lb +26.3 kg | +76 lb +34.5 kg | +83 lb +37.6 kg | +99 lb +44.9 kg |
| 210 lb 95.3 kg | +60 lb +27.2 kg | +78 lb +35.4 kg | +86 lb +39 kg | +101 lb +45.9 kg |
| 220 lb 99.8 kg | +62 lb +28.1 kg | +80 lb +36.3 kg | +90 lb +40.8 kg | +104 lb +47.1 kg |
| 230 lb 104.3 kg | +64 lb +29 kg | +82 lb +37.2 kg | +92 lb +41.7 kg | +108 lb +48.9 kg |
| 240 lb 108.9 kg | +66 lb +29.9 kg | +85 lb +38.5 kg | +95 lb +43.1 kg | +111 lb +50.3 kg |
Dumbbell Fly and Incline Bench Press Exercises Used by This Calculator
This calculator uses a strict bilateral dumbbell fly and a barbell incline bench press. Use strict canonical Dumbbell Fly and Incline 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.
Use a raw 30–45 degree barbell incline bench press
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 press, dumbbell press, Smith-machine press, machine press, partial rep, or equipped lift.
Enter one recent Dumbbell Fly result and one recent Incline 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.
- Barbell Incline Bench Press — View the individual Incline 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.