Incline Dumbbell Fly vs Machine Chest Fly Strength Standards
Compare your incline dumbbell fly 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a bilateral incline dumbbell fly using two matched dumbbells, a controlled wide arc, stable shoulders, consistent elbow angle, and symmetrical finish 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.
Incline Dumbbell Fly vs Machine Chest Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the incline dumbbell fly 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 incline dumbbell fly 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 Incline Dumbbell Fly / 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 Incline Dumbbell Fly vs Machine Chest Fly Standards
How to read the table: The first number is Incline Dumbbell Fly; 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 | 20 / 28 lb 9.1 / 12.7 kg | 32 / 45 lb 14.5 / 20.4 kg | 53 / 70 lb 24 / 31.8 kg | 76 / 98 lb 34.5 / 44.5 kg |
| 130 lb 59 kg | 21 / 30 lb 9.5 / 13.6 kg | 34 / 47 lb 15.4 / 21.3 kg | 56 / 74 lb 25.4 / 33.6 kg | 80 / 103 lb 36.3 / 46.7 kg |
| 140 lb 63.5 kg | 22 / 31 lb 10 / 14.1 kg | 36 / 50 lb 16.3 / 22.7 kg | 59 / 78 lb 26.8 / 35.4 kg | 84 / 109 lb 38.1 / 49.4 kg |
| 150 lb 68 kg | 23 / 32 lb 10.4 / 14.5 kg | 38 / 52 lb 17.2 / 23.6 kg | 62 / 81 lb 28.1 / 36.7 kg | 88 / 114 lb 39.9 / 51.7 kg |
| 160 lb 72.6 kg | 24 / 34 lb 10.9 / 15.4 kg | 39 / 54 lb 17.7 / 24.5 kg | 64 / 85 lb 29 / 38.6 kg | 92 / 119 lb 41.7 / 54 kg |
| 170 lb 77.1 kg | 25 / 35 lb 11.3 / 15.9 kg | 41 / 57 lb 18.6 / 25.9 kg | 67 / 88 lb 30.4 / 39.9 kg | 96 / 123 lb 43.5 / 55.8 kg |
| 180 lb 81.6 kg | 26 / 37 lb 11.8 / 16.8 kg | 42 / 59 lb 19.1 / 26.8 kg | 69 / 92 lb 31.3 / 41.7 kg | 99 / 128 lb 44.9 / 58.1 kg |
| 190 lb 86.2 kg | 27 / 38 lb 12.2 / 17.2 kg | 44 / 61 lb 20 / 27.7 kg | 72 / 95 lb 32.7 / 43.1 kg | 103 / 133 lb 46.7 / 60.3 kg |
| 200 lb 90.7 kg | 28 / 39 lb 12.7 / 17.7 kg | 46 / 63 lb 20.9 / 28.6 kg | 75 / 98 lb 34 / 44.5 kg | 107 / 138 lb 48.5 / 62.6 kg |
| 210 lb 95.3 kg | 29 / 41 lb 13.2 / 18.6 kg | 47 / 65 lb 21.3 / 29.5 kg | 77 / 102 lb 34.9 / 46.3 kg | 110 / 142 lb 49.9 / 64.4 kg |
| 220 lb 99.8 kg | 30 / 42 lb 13.6 / 19.1 kg | 49 / 67 lb 22.2 / 30.4 kg | 79 / 105 lb 35.8 / 47.6 kg | 114 / 147 lb 51.7 / 66.7 kg |
| 230 lb 104.3 kg | 31 / 43 lb 14.1 / 19.5 kg | 50 / 69 lb 22.7 / 31.3 kg | 82 / 108 lb 37.2 / 49 kg | 117 / 151 lb 53.1 / 68.5 kg |
| 240 lb 108.9 kg | 32 / 44 lb 14.5 / 20 kg | 51 / 71 lb 23.1 / 32.2 kg | 84 / 111 lb 38.1 / 50.3 kg | 120 / 155 lb 54.4 / 70.3 kg |
| 250 lb 113.4 kg | 32 / 46 lb 14.5 / 20.9 kg | 53 / 73 lb 24 / 33.1 kg | 86 / 114 lb 39 / 51.7 kg | 124 / 160 lb 56.2 / 72.6 kg |
| 260 lb 117.9 kg | 33 / 47 lb 15 / 21.3 kg | 54 / 75 lb 24.5 / 34 kg | 89 / 117 lb 40.4 / 53.1 kg | 127 / 164 lb 57.6 / 74.4 kg |
| 270 lb 122.5 kg | 34 / 48 lb 15.4 / 21.8 kg | 56 / 77 lb 25.4 / 34.9 kg | 91 / 120 lb 41.3 / 54.4 kg | 130 / 168 lb 59 / 76.2 kg |
| 280 lb 127 kg | 35 / 49 lb 15.9 / 22.2 kg | 57 / 79 lb 25.9 / 35.8 kg | 93 / 123 lb 42.2 / 55.8 kg | 133 / 172 lb 60.3 / 78 kg |
| 290 lb 131.5 kg | 36 / 50 lb 16.3 / 22.7 kg | 58 / 81 lb 26.3 / 36.7 kg | 95 / 126 lb 43.1 / 57.2 kg | 137 / 176 lb 62.1 / 79.8 kg |
| 300 lb 136.1 kg | 37 / 52 lb 16.8 / 23.6 kg | 60 / 83 lb 27.2 / 37.6 kg | 98 / 129 lb 44.5 / 58.5 kg | 140 / 180 lb 63.5 / 81.6 kg |
Women’s Incline Dumbbell Fly vs Machine Chest Fly Standards
How to read the table: The first number is Incline Dumbbell Fly; 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 | 8 / 11 lb 3.6 / 5 kg | 14 / 20 lb 6.4 / 9.1 kg | 24 / 34 lb 10.9 / 15.4 kg | 37 / 48 lb 16.8 / 21.8 kg |
| 110 lb 49.9 kg | 9 / 12 lb 4.1 / 5.4 kg | 15 / 21 lb 6.8 / 9.5 kg | 26 / 36 lb 11.8 / 16.3 kg | 39 / 51 lb 17.7 / 23.1 kg |
| 120 lb 54.4 kg | 9 / 13 lb 4.1 / 5.9 kg | 16 / 22 lb 7.3 / 10 kg | 28 / 38 lb 12.7 / 17.2 kg | 41 / 54 lb 18.6 / 24.5 kg |
| 130 lb 59 kg | 10 / 14 lb 4.5 / 6.4 kg | 16 / 24 lb 7.3 / 10.9 kg | 29 / 40 lb 13.2 / 18.1 kg | 44 / 57 lb 20 / 25.9 kg |
| 140 lb 63.5 kg | 11 / 14 lb 5 / 6.4 kg | 17 / 25 lb 7.7 / 11.3 kg | 31 / 42 lb 14.1 / 19.1 kg | 46 / 60 lb 20.9 / 27.2 kg |
| 150 lb 68 kg | 11 / 15 lb 5 / 6.8 kg | 18 / 26 lb 8.2 / 11.8 kg | 32 / 44 lb 14.5 / 20 kg | 48 / 63 lb 21.8 / 28.6 kg |
| 160 lb 72.6 kg | 11 / 16 lb 5 / 7.3 kg | 19 / 27 lb 8.6 / 12.2 kg | 33 / 46 lb 15 / 20.9 kg | 50 / 66 lb 22.7 / 29.9 kg |
| 170 lb 77.1 kg | 12 / 16 lb 5.4 / 7.3 kg | 20 / 28 lb 9.1 / 12.7 kg | 35 / 48 lb 15.9 / 21.8 kg | 52 / 68 lb 23.6 / 30.8 kg |
| 180 lb 81.6 kg | 12 / 17 lb 5.4 / 7.7 kg | 20 / 29 lb 9.1 / 13.2 kg | 36 / 50 lb 16.3 / 22.7 kg | 54 / 71 lb 24.5 / 32.2 kg |
| 190 lb 86.2 kg | 13 / 18 lb 5.9 / 8.2 kg | 21 / 30 lb 9.5 / 13.6 kg | 37 / 52 lb 16.8 / 23.6 kg | 56 / 74 lb 25.4 / 33.6 kg |
| 200 lb 90.7 kg | 13 / 18 lb 5.9 / 8.2 kg | 22 / 31 lb 10 / 14.1 kg | 39 / 53 lb 17.7 / 24 kg | 58 / 76 lb 26.3 / 34.5 kg |
| 210 lb 95.3 kg | 14 / 19 lb 6.4 / 8.6 kg | 23 / 33 lb 10.4 / 15 kg | 40 / 55 lb 18.1 / 24.9 kg | 60 / 79 lb 27.2 / 35.8 kg |
| 220 lb 99.8 kg | 14 / 19 lb 6.4 / 8.6 kg | 23 / 34 lb 10.4 / 15.4 kg | 41 / 57 lb 18.6 / 25.9 kg | 62 / 81 lb 28.1 / 36.7 kg |
| 230 lb 104.3 kg | 15 / 20 lb 6.8 / 9.1 kg | 24 / 35 lb 10.9 / 15.9 kg | 43 / 59 lb 19.5 / 26.8 kg | 64 / 84 lb 29 / 38.1 kg |
| 240 lb 108.9 kg | 15 / 21 lb 6.8 / 9.5 kg | 25 / 36 lb 11.3 / 16.3 kg | 44 / 60 lb 20 / 27.2 kg | 66 / 86 lb 29.9 / 39 kg |
How Your Incline Dumbbell Fly 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 incline 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 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 incline dumbbell fly | Use combined-dumbbell estimated max and adjust targets with the 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 Incline Dumbbell Fly 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 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.
10 → 18.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine chest fly standard minus the incline dumbbell fly standard. A plus sign means the machine chest fly standard is higher. A minus sign means the incline dumbbell fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +8 lb +3.6 kg | +13 lb +5.9 kg | +17 lb +7.8 kg | +22 lb +10 kg |
| 130 lb 59 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +18 lb +8.2 kg | +23 lb +10.4 kg |
| 140 lb 63.5 kg | +9 lb +4.1 kg | +14 lb +6.4 kg | +19 lb +8.6 kg | +25 lb +11.3 kg |
| 150 lb 68 kg | +9 lb +4.1 kg | +14 lb +6.4 kg | +19 lb +8.6 kg | +26 lb +11.8 kg |
| 160 lb 72.6 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +21 lb +9.6 kg | +27 lb +12.3 kg |
| 170 lb 77.1 kg | +10 lb +4.6 kg | +16 lb +7.3 kg | +21 lb +9.5 kg | +27 lb +12.3 kg |
| 180 lb 81.6 kg | +11 lb +5 kg | +17 lb +7.7 kg | +23 lb +10.4 kg | +29 lb +13.2 kg |
| 190 lb 86.2 kg | +11 lb +5 kg | +17 lb +7.7 kg | +23 lb +10.4 kg | +30 lb +13.6 kg |
| 200 lb 90.7 kg | +11 lb +5 kg | +17 lb +7.7 kg | +23 lb +10.5 kg | +31 lb +14.1 kg |
| 210 lb 95.3 kg | +12 lb +5.4 kg | +18 lb +8.2 kg | +25 lb +11.4 kg | +32 lb +14.5 kg |
| 220 lb 99.8 kg | +12 lb +5.5 kg | +18 lb +8.2 kg | +26 lb +11.8 kg | +33 lb +15 kg |
| 230 lb 104.3 kg | +12 lb +5.4 kg | +19 lb +8.6 kg | +26 lb +11.8 kg | +34 lb +15.4 kg |
| 240 lb 108.9 kg | +12 lb +5.5 kg | +20 lb +9.1 kg | +27 lb +12.2 kg | +35 lb +15.9 kg |
| 250 lb 113.4 kg | +14 lb +6.4 kg | +20 lb +9.1 kg | +28 lb +12.7 kg | +36 lb +16.4 kg |
| 260 lb 117.9 kg | +14 lb +6.3 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +37 lb +16.8 kg |
| 270 lb 122.5 kg | +14 lb +6.4 kg | +21 lb +9.5 kg | +29 lb +13.1 kg | +38 lb +17.2 kg |
| 280 lb 127 kg | +14 lb +6.3 kg | +22 lb +9.9 kg | +30 lb +13.6 kg | +39 lb +17.7 kg |
| 290 lb 131.5 kg | +14 lb +6.4 kg | +23 lb +10.4 kg | +31 lb +14.1 kg | +39 lb +17.7 kg |
| 300 lb 136.1 kg | +15 lb +6.8 kg | +23 lb +10.4 kg | +31 lb +14 kg | +40 lb +18.1 kg |
How Women’s Incline Dumbbell Fly and Machine Chest Fly Standards Differ
What the women’s data shows:
The incline dumbbell fly and machine chest fly standards are within 3 lb at 100 lb, 110 lb, and 140 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5 → 9.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine chest fly standard minus the incline dumbbell fly standard. A plus sign means the machine chest fly standard is higher. A minus sign means the incline dumbbell fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +10 lb +4.5 kg | +11 lb +5 kg |
| 110 lb 49.9 kg | +3 lb +1.3 kg | +6 lb +2.7 kg | +10 lb +4.5 kg | +12 lb +5.4 kg |
| 120 lb 54.4 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +10 lb +4.5 kg | +13 lb +5.9 kg |
| 130 lb 59 kg | +4 lb +1.9 kg | +8 lb +3.6 kg | +11 lb +4.9 kg | +13 lb +5.9 kg |
| 140 lb 63.5 kg | +3 lb +1.4 kg | +8 lb +3.6 kg | +11 lb +5 kg | +14 lb +6.3 kg |
| 150 lb 68 kg | +4 lb +1.8 kg | +8 lb +3.6 kg | +12 lb +5.5 kg | +15 lb +6.8 kg |
| 160 lb 72.6 kg | +5 lb +2.3 kg | +8 lb +3.6 kg | +13 lb +5.9 kg | +16 lb +7.2 kg |
| 170 lb 77.1 kg | +4 lb +1.9 kg | +8 lb +3.6 kg | +13 lb +5.9 kg | +16 lb +7.2 kg |
| 180 lb 81.6 kg | +5 lb +2.3 kg | +9 lb +4.1 kg | +14 lb +6.4 kg | +17 lb +7.7 kg |
| 190 lb 86.2 kg | +5 lb +2.3 kg | +9 lb +4.1 kg | +15 lb +6.8 kg | +18 lb +8.2 kg |
| 200 lb 90.7 kg | +5 lb +2.3 kg | +9 lb +4.1 kg | +14 lb +6.3 kg | +18 lb +8.2 kg |
| 210 lb 95.3 kg | +5 lb +2.2 kg | +10 lb +4.6 kg | +15 lb +6.8 kg | +19 lb +8.6 kg |
| 220 lb 99.8 kg | +5 lb +2.2 kg | +11 lb +5 kg | +16 lb +7.3 kg | +19 lb +8.6 kg |
| 230 lb 104.3 kg | +5 lb +2.3 kg | +11 lb +5 kg | +16 lb +7.3 kg | +20 lb +9.1 kg |
| 240 lb 108.9 kg | +6 lb +2.7 kg | +11 lb +5 kg | +16 lb +7.2 kg | +20 lb +9.1 kg |
Incline Dumbbell Fly and Machine Chest Fly Exercises Used by This Calculator
This calculator uses a strict bilateral incline dumbbell fly and a strict bilateral machine chest fly. Use strict canonical Incline Dumbbell Fly and Machine Chest Fly tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter combined load from two matched dumbbells
Use a consistent incline, stable shoulders and torso, a soft fixed elbow angle, and a controlled wide fly arc. Do not enter per-hand load, incline presses, fly-press hybrids, flat flyes, bounced, partial, unilateral, 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 Incline Dumbbell Fly result and one recent Machine Chest Fly result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Incline Dumbbell Fly — View the individual Incline Dumbbell Fly standards and next strength-level target.
- Machine Chest Fly — View the individual Machine Chest Fly standards and next strength-level target.
- Dumbbell Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Incline Bench Press — 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.
- Dumbbell Floor Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.