Dumbbell Squeeze Press vs Machine Chest Fly Strength Standards
Compare your dumbbell squeeze press and machine chest fly 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.
Use each exercise's canonical input: Weight of one dumbbell for Dumbbell Squeeze Press and Displayed bilateral machine resistance for Machine Chest Fly. Use the entered weight for strict Dumbbell Squeeze Press and a bilateral seated machine chest fly using displayed bilateral resistance, a controlled open-chest stretch, stable pad contact, and a symmetrical front finish. 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 Squeeze Press vs Machine Chest Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell squeeze press and machine chest fly 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 squeeze press and machine chest fly.
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 Squeeze Press / Machine Chest Fly, 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 Squeeze Press vs Machine Chest Fly Standards
How to read the table: The first number is Dumbbell Squeeze Press; the second is Machine Chest Fly. 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 | 59 / 28 lb 26.8 / 12.7 kg | 84 / 45 lb 38.1 / 20.4 kg | 112 / 70 lb 50.8 / 31.8 kg | 140 / 98 lb 63.5 / 44.5 kg |
| 130 lb 59 kg | 62 / 30 lb 28.1 / 13.6 kg | 89 / 47 lb 40.4 / 21.3 kg | 118 / 74 lb 53.5 / 33.6 kg | 148 / 103 lb 67.1 / 46.7 kg |
| 140 lb 63.5 kg | 65 / 31 lb 29.5 / 14.1 kg | 93 / 50 lb 42.2 / 22.7 kg | 124 / 78 lb 56.2 / 35.4 kg | 155 / 109 lb 70.3 / 49.4 kg |
| 150 lb 68 kg | 68 / 32 lb 30.8 / 14.5 kg | 97 / 52 lb 44 / 23.6 kg | 130 / 81 lb 59 / 36.7 kg | 162 / 114 lb 73.5 / 51.7 kg |
| 160 lb 72.6 kg | 71 / 34 lb 32.2 / 15.4 kg | 102 / 54 lb 46.3 / 24.5 kg | 136 / 85 lb 61.7 / 38.6 kg | 169 / 119 lb 76.7 / 54 kg |
| 170 lb 77.1 kg | 74 / 35 lb 33.6 / 15.9 kg | 106 / 57 lb 48.1 / 25.9 kg | 141 / 88 lb 64 / 39.9 kg | 176 / 123 lb 79.8 / 55.8 kg |
| 180 lb 81.6 kg | 77 / 37 lb 34.9 / 16.8 kg | 110 / 59 lb 49.9 / 26.8 kg | 147 / 92 lb 66.7 / 41.7 kg | 183 / 128 lb 83 / 58.1 kg |
| 190 lb 86.2 kg | 80 / 38 lb 36.3 / 17.2 kg | 114 / 61 lb 51.7 / 27.7 kg | 152 / 95 lb 68.9 / 43.1 kg | 190 / 133 lb 86.2 / 60.3 kg |
| 200 lb 90.7 kg | 83 / 39 lb 37.6 / 17.7 kg | 118 / 63 lb 53.5 / 28.6 kg | 157 / 98 lb 71.2 / 44.5 kg | 197 / 138 lb 89.4 / 62.6 kg |
| 210 lb 95.3 kg | 86 / 41 lb 39 / 18.6 kg | 122 / 65 lb 55.3 / 29.5 kg | 162 / 102 lb 73.5 / 46.3 kg | 203 / 142 lb 92.1 / 64.4 kg |
| 220 lb 99.8 kg | 88 / 42 lb 39.9 / 19.1 kg | 126 / 67 lb 57.2 / 30.4 kg | 168 / 105 lb 76.2 / 47.6 kg | 210 / 147 lb 95.3 / 66.7 kg |
| 230 lb 104.3 kg | 91 / 43 lb 41.3 / 19.5 kg | 129 / 69 lb 58.5 / 31.3 kg | 173 / 108 lb 78.5 / 49 kg | 216 / 151 lb 98 / 68.5 kg |
| 240 lb 108.9 kg | 93 / 44 lb 42.2 / 20 kg | 133 / 71 lb 60.3 / 32.2 kg | 178 / 111 lb 80.7 / 50.3 kg | 222 / 155 lb 100.7 / 70.3 kg |
| 250 lb 113.4 kg | 96 / 46 lb 43.5 / 20.9 kg | 137 / 73 lb 62.1 / 33.1 kg | 183 / 114 lb 83 / 51.7 kg | 228 / 160 lb 103.4 / 72.6 kg |
| 260 lb 117.9 kg | 99 / 47 lb 44.9 / 21.3 kg | 141 / 75 lb 64 / 34 kg | 187 / 117 lb 84.8 / 53.1 kg | 234 / 164 lb 106.1 / 74.4 kg |
| 270 lb 122.5 kg | 101 / 48 lb 45.8 / 21.8 kg | 144 / 77 lb 65.3 / 34.9 kg | 192 / 120 lb 87.1 / 54.4 kg | 240 / 168 lb 108.9 / 76.2 kg |
| 280 lb 127 kg | 104 / 49 lb 47.2 / 22.2 kg | 148 / 79 lb 67.1 / 35.8 kg | 197 / 123 lb 89.4 / 55.8 kg | 246 / 172 lb 111.6 / 78 kg |
| 290 lb 131.5 kg | 106 / 50 lb 48.1 / 22.7 kg | 151 / 81 lb 68.5 / 36.7 kg | 201 / 126 lb 91.2 / 57.2 kg | 252 / 176 lb 114.3 / 79.8 kg |
| 300 lb 136.1 kg | 108 / 52 lb 49 / 23.6 kg | 155 / 83 lb 70.3 / 37.6 kg | 206 / 129 lb 93.4 / 58.5 kg | 258 / 180 lb 117 / 81.6 kg |
Women’s Dumbbell Squeeze Press vs Machine Chest Fly Standards
How to read the table: The first number is Dumbbell Squeeze Press; the second is Machine Chest Fly. 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 | 27 / 11 lb 12.2 / 5 kg | 41 / 20 lb 18.6 / 9.1 kg | 57 / 34 lb 25.9 / 15.4 kg | 76 / 48 lb 34.5 / 21.8 kg |
| 110 lb 49.9 kg | 29 / 12 lb 13.2 / 5.4 kg | 44 / 21 lb 20 / 9.5 kg | 61 / 36 lb 27.7 / 16.3 kg | 81 / 51 lb 36.7 / 23.1 kg |
| 120 lb 54.4 kg | 31 / 13 lb 14.1 / 5.9 kg | 47 / 22 lb 21.3 / 10 kg | 65 / 38 lb 29.5 / 17.2 kg | 85 / 54 lb 38.6 / 24.5 kg |
| 130 lb 59 kg | 33 / 14 lb 15 / 6.4 kg | 49 / 24 lb 22.2 / 10.9 kg | 68 / 40 lb 30.8 / 18.1 kg | 90 / 57 lb 40.8 / 25.9 kg |
| 140 lb 63.5 kg | 34 / 14 lb 15.4 / 6.4 kg | 52 / 25 lb 23.6 / 11.3 kg | 72 / 42 lb 32.7 / 19.1 kg | 95 / 60 lb 43.1 / 27.2 kg |
| 150 lb 68 kg | 36 / 15 lb 16.3 / 6.8 kg | 54 / 26 lb 24.5 / 11.8 kg | 75 / 44 lb 34 / 20 kg | 99 / 63 lb 44.9 / 28.6 kg |
| 160 lb 72.6 kg | 38 / 16 lb 17.2 / 7.3 kg | 56 / 27 lb 25.4 / 12.2 kg | 78 / 46 lb 35.4 / 20.9 kg | 103 / 66 lb 46.7 / 29.9 kg |
| 170 lb 77.1 kg | 39 / 16 lb 17.7 / 7.3 kg | 59 / 28 lb 26.8 / 12.7 kg | 82 / 48 lb 37.2 / 21.8 kg | 108 / 68 lb 49 / 30.8 kg |
| 180 lb 81.6 kg | 41 / 17 lb 18.6 / 7.7 kg | 61 / 29 lb 27.7 / 13.2 kg | 85 / 50 lb 38.6 / 22.7 kg | 112 / 71 lb 50.8 / 32.2 kg |
| 190 lb 86.2 kg | 42 / 18 lb 19.1 / 8.2 kg | 63 / 30 lb 28.6 / 13.6 kg | 88 / 52 lb 39.9 / 23.6 kg | 116 / 74 lb 52.6 / 33.6 kg |
| 200 lb 90.7 kg | 44 / 18 lb 20 / 8.2 kg | 65 / 31 lb 29.5 / 14.1 kg | 91 / 53 lb 41.3 / 24 kg | 120 / 76 lb 54.4 / 34.5 kg |
| 210 lb 95.3 kg | 45 / 19 lb 20.4 / 8.6 kg | 68 / 33 lb 30.8 / 15 kg | 94 / 55 lb 42.6 / 24.9 kg | 124 / 79 lb 56.2 / 35.8 kg |
| 220 lb 99.8 kg | 46 / 19 lb 20.9 / 8.6 kg | 70 / 34 lb 31.8 / 15.4 kg | 97 / 57 lb 44 / 25.9 kg | 128 / 81 lb 58.1 / 36.7 kg |
| 230 lb 104.3 kg | 48 / 20 lb 21.8 / 9.1 kg | 72 / 35 lb 32.7 / 15.9 kg | 100 / 59 lb 45.4 / 26.8 kg | 132 / 84 lb 59.9 / 38.1 kg |
| 240 lb 108.9 kg | 49 / 21 lb 22.2 / 9.5 kg | 74 / 36 lb 33.6 / 16.3 kg | 103 / 60 lb 46.7 / 27.2 kg | 135 / 86 lb 61.2 / 39 kg |
How Your Dumbbell Squeeze Press vs Machine Chest Fly 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 squeeze press strength level
The standards use the sex-specific thresholds from the individual Dumbbell Squeeze 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 larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the machine chest fly strength level
The standards use the sex-specific displayed-resistance thresholds from the individual Machine Chest 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 larger lifters are expected to move more displayed resistance 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 squeeze press | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the machine chest fly | Adjust machine chest fly 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 Squeeze Press and Machine Chest Fly 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 fly standard is higher; below zero means the dumbbell squeeze press 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.
19 → 35.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine chest fly standard minus the dumbbell squeeze press standard. A plus sign means the machine chest fly standard is higher. A minus sign means the dumbbell squeeze press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −31 lb −14.1 kg | −39 lb −17.7 kg | −42 lb −19 kg | −42 lb −19 kg |
| 130 lb 59 kg | −32 lb −14.5 kg | −42 lb −19.1 kg | −44 lb −19.9 kg | −45 lb −20.4 kg |
| 140 lb 63.5 kg | −34 lb −15.4 kg | −43 lb −19.5 kg | −46 lb −20.8 kg | −46 lb −20.9 kg |
| 150 lb 68 kg | −36 lb −16.3 kg | −45 lb −20.4 kg | −49 lb −22.3 kg | −48 lb −21.8 kg |
| 160 lb 72.6 kg | −37 lb −16.8 kg | −48 lb −21.8 kg | −51 lb −23.1 kg | −50 lb −22.7 kg |
| 170 lb 77.1 kg | −39 lb −17.7 kg | −49 lb −22.2 kg | −53 lb −24.1 kg | −53 lb −24 kg |
| 180 lb 81.6 kg | −40 lb −18.1 kg | −51 lb −23.1 kg | −55 lb −25 kg | −55 lb −24.9 kg |
| 190 lb 86.2 kg | −42 lb −19.1 kg | −53 lb −24 kg | −57 lb −25.8 kg | −57 lb −25.9 kg |
| 200 lb 90.7 kg | −44 lb −19.9 kg | −55 lb −24.9 kg | −59 lb −26.7 kg | −59 lb −26.8 kg |
| 210 lb 95.3 kg | −45 lb −20.4 kg | −57 lb −25.8 kg | −60 lb −27.2 kg | −61 lb −27.7 kg |
| 220 lb 99.8 kg | −46 lb −20.8 kg | −59 lb −26.8 kg | −63 lb −28.6 kg | −63 lb −28.6 kg |
| 230 lb 104.3 kg | −48 lb −21.8 kg | −60 lb −27.2 kg | −65 lb −29.5 kg | −65 lb −29.5 kg |
| 240 lb 108.9 kg | −49 lb −22.2 kg | −62 lb −28.1 kg | −67 lb −30.4 kg | −67 lb −30.4 kg |
| 250 lb 113.4 kg | −50 lb −22.6 kg | −64 lb −29 kg | −69 lb −31.3 kg | −68 lb −30.8 kg |
| 260 lb 117.9 kg | −52 lb −23.6 kg | −66 lb −30 kg | −70 lb −31.7 kg | −70 lb −31.7 kg |
| 270 lb 122.5 kg | −53 lb −24 kg | −67 lb −30.4 kg | −72 lb −32.7 kg | −72 lb −32.7 kg |
| 280 lb 127 kg | −55 lb −25 kg | −69 lb −31.3 kg | −74 lb −33.6 kg | −74 lb −33.6 kg |
| 290 lb 131.5 kg | −56 lb −25.4 kg | −70 lb −31.8 kg | −75 lb −34 kg | −76 lb −34.5 kg |
| 300 lb 136.1 kg | −56 lb −25.4 kg | −72 lb −32.7 kg | −77 lb −34.9 kg | −78 lb −35.4 kg |
How Women’s Dumbbell Squeeze Press and Machine Chest Fly Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
12.7 → 22.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine chest fly standard minus the dumbbell squeeze press standard. A plus sign means the machine chest fly standard is higher. A minus sign means the dumbbell squeeze press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −16 lb −7.2 kg | −21 lb −9.5 kg | −23 lb −10.5 kg | −28 lb −12.7 kg |
| 110 lb 49.9 kg | −17 lb −7.8 kg | −23 lb −10.5 kg | −25 lb −11.4 kg | −30 lb −13.6 kg |
| 120 lb 54.4 kg | −18 lb −8.2 kg | −25 lb −11.3 kg | −27 lb −12.3 kg | −31 lb −14.1 kg |
| 130 lb 59 kg | −19 lb −8.6 kg | −25 lb −11.3 kg | −28 lb −12.7 kg | −33 lb −14.9 kg |
| 140 lb 63.5 kg | −20 lb −9 kg | −27 lb −12.3 kg | −30 lb −13.6 kg | −35 lb −15.9 kg |
| 150 lb 68 kg | −21 lb −9.5 kg | −28 lb −12.7 kg | −31 lb −14 kg | −36 lb −16.3 kg |
| 160 lb 72.6 kg | −22 lb −9.9 kg | −29 lb −13.2 kg | −32 lb −14.5 kg | −37 lb −16.8 kg |
| 170 lb 77.1 kg | −23 lb −10.4 kg | −31 lb −14.1 kg | −34 lb −15.4 kg | −40 lb −18.2 kg |
| 180 lb 81.6 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −35 lb −15.9 kg | −41 lb −18.6 kg |
| 190 lb 86.2 kg | −24 lb −10.9 kg | −33 lb −15 kg | −36 lb −16.3 kg | −42 lb −19 kg |
| 200 lb 90.7 kg | −26 lb −11.8 kg | −34 lb −15.4 kg | −38 lb −17.3 kg | −44 lb −19.9 kg |
| 210 lb 95.3 kg | −26 lb −11.8 kg | −35 lb −15.8 kg | −39 lb −17.7 kg | −45 lb −20.4 kg |
| 220 lb 99.8 kg | −27 lb −12.3 kg | −36 lb −16.4 kg | −40 lb −18.1 kg | −47 lb −21.4 kg |
| 230 lb 104.3 kg | −28 lb −12.7 kg | −37 lb −16.8 kg | −41 lb −18.6 kg | −48 lb −21.8 kg |
| 240 lb 108.9 kg | −28 lb −12.7 kg | −38 lb −17.3 kg | −43 lb −19.5 kg | −49 lb −22.2 kg |
Dumbbell Squeeze Press and Machine Chest Fly Exercises Used by This Calculator
This calculator uses a strict dumbbell squeeze press test and a strict bilateral machine chest fly. Use strict canonical Dumbbell Squeeze Press and Machine Chest Fly tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Dumbbell Squeeze Press setup and load convention
the entered weight for strict Dumbbell Squeeze Press valid Dumbbell Squeeze Press reps lower the joined dumbbells under control toward the sternum or lower chest while maintaining inward pressure, then press to lockout without separating the implements and finish with controlled lockout with the dumbbells still squeezed together, elbows extended, wrists stacked, and no bounce or spotter assistance Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter the displayed bilateral machine resistance
Use a dedicated seated chest-fly or pec-deck machine. Keep the torso and shoulders supported, move both arms through a controlled fly arc from the same open-chest range to a symmetrical front finish, and return under control. Do not enter per-arm force, chest presses, cable or dumbbell flyes, press-fly hybrids, stack bounce, rebound, torso heave, partial reps, or assisted reps.
Enter one recent Dumbbell Squeeze Press result and one recent Machine Chest Fly result
Use each exercise’s canonical input: Weight of one dumbbell for Dumbbell Squeeze Press and Displayed bilateral machine resistance for Machine Chest Fly.
Related Tools
- Dumbbell Squeeze Press — View the individual Dumbbell Squeeze Press standards and next strength-level target.
- Machine Chest Fly — View the individual Machine Chest Fly 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.
- Close Grip Dumbbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Neutral Grip Dumbbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Floor Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.