Bench vs Dumbbell Fly Strength Standards

Barbell Bench Press vs Dumbbell Fly Strength Standards

Use these tables to compare the estimated one-rep max required for the bench press and dumbbell fly to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.

Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Bench Press / Dumbbell Fly, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Bench Press vs Dumbbell Fly Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Bench Press vs Dumbbell Fly Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Barbell Bench Press vs Dumbbell Fly Result Is Calculated

The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.

1. Estimate a one-rep max from each set

When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

For the most useful Barbell Bench Press vs Dumbbell Fly comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.

2. Find the bench press strength level

The bench press standards use the approved sex-specific reference targets from the individual raw competition-style bench press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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.

3. Find the dumbbell fly strength level

The dumbbell fly rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.

4. Compare the two results

Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.

A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Barbell Bench Press and Dumbbell Fly Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Fly standard minus the Bench Press standard: zero means equal, above zero means the Dumbbell Fly standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell Bench Press and Dumbbell Fly Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Fly standard minus the Bench Press standard: zero means equal, above zero means the Dumbbell Fly standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell Bench Press and Dumbbell Fly Exercises Used by This Calculator

Valid results depend on using the specified bench press and dumbbell fly technique and load convention. Use strict, repeatable Barbell Bench Press and Dumbbell Fly tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.

Use a paused competition-style barbell bench press

Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.

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 recent Barbell Bench Press result and one recent Dumbbell Fly result

First lift: total barbell weight and 1–12 strict reps. Second lift: combined dumbbell load and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Dumbbell Fly — View the individual Dumbbell Fly standards and next strength-level target.
• Dumbbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Seated Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Bent-Over Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Front Raise — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Guillotine Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.