Chest-Supported Incline Dumbbell Reverse Fly Strength Standards Calculator
Compare your Chest-Supported Incline Dumbbell Reverse Fly strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 40 lb at 190 lb for a man and 21 lb at 150 lb for a woman.
How does your best lift compare? Enter your bodyweight, the weight of one dumbbell. Keep the chest supported on a fixed incline bench, use matched dumbbells, and control the full raise and lower without pad bounce or torso assistance. The bilateral result represents one dumbbell; it is not the combined pair weight, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Use the exercise-specific approved repetition convention.
The calculator compares that estimated one-rep max with the Chest-Supported Incline Dumbbell Reverse Fly standards for your sex at your bodyweight. It preserves the calculator's existing equations, thresholds, and input meanings; the benchmark is a comparison target, not a working-set prescription.
What Is a Good Weight for Chest-Supported Incline Dumbbell Reverse Fly?
A useful Endura benchmark for Chest-Supported Incline Dumbbell Reverse Fly is the Intermediate level. At the reference bodyweights used by this model, Intermediate begins around 40 lb for a 190 lb man and 21 lb for a 150 lb woman. These are estimated one-rep-max comparison targets, not universal starting weights or measured population averages.
Enter the weight of one dumbbell. Keep the chest supported on a fixed incline bench, use matched dumbbells, and control the full raise and lower without pad bounce or torso assistance. The bilateral result represents one dumbbell; it is not the combined pair weight Keep the same convention when comparing sets. Use the exercise-specific approved repetition convention. Enter your bodyweight, exact exercise weight, and valid reps to see how your set compares with the bodyweight-adjusted standards and the next target.
Your Chest-Supported Incline Dumbbell Reverse Fly result compares your estimated one-rep max with strength targets adjusted for your sex and exact bodyweight. The result is still specific to Chest-Supported Incline Dumbbell Reverse Fly; it should not be treated as a rating for a nearby exercise.
A heavier lifter receives higher target loads, but those targets do not rise pound-for-pound with bodyweight. This is why the calculator uses your exact bodyweight instead of assigning every lifter’s tier from one fixed bodyweight ratio.
Chest-Supported Incline Dumbbell Reverse Fly Strength Standards
Use the men’s or women’s table and find the row closest to your bodyweight for a quick reference. For an exact result, enter your bodyweight, weight lifted, and reps into the calculator. It will estimate your one-rep max, identify your strength level, and show the next target to pursue.
Enter the weight of one matched dumbbell and count only 1–15 controlled reps with the chest held against the same incline bench, a stable softly bent elbow, a clear reverse-fly arc, and a controlled return. Do not enter combined-pair weight, a standing or bent-over fly, a row, shrug, cable or machine repetition, pad bounce, loss of chest contact, shortened range, or unequal paths.
Endura built these standards from reviewed Chest-Supported Incline Dumbbell Reverse Fly targets and adjusts them for different bodyweights. They are practical benchmarks for this exact test—not population averages or standards for an unsupported, cable, machine, or row variation.
Men’s Chest-Supported Incline Dumbbell Reverse Fly Strength Standards
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 120 lb | 18 lb | 29 lb | 45 lb | 63 lb | 77 lb |
| 130 lb | 19 lb | 31 lb | 47 lb | 66 lb | 81 lb |
| 140 lb | 20 lb | 33 lb | 50 lb | 69 lb | 85 lb |
| 150 lb | 21 lb | 34 lb | 52 lb | 73 lb | 89 lb |
| 160 lb | 22 lb | 36 lb | 54 lb | 76 lb | 93 lb |
| 170 lb | 23 lb | 37 lb | 57 lb | 79 lb | 97 lb |
| 180 lb | 24 lb | 39 lb | 59 lb | 82 lb | 100 lb |
| 190 lb | 25 lb | 40 lb | 61 lb | 85 lb | 104 lb |
| 200 lb | 26 lb | 41 lb | 63 lb | 88 lb | 108 lb |
| 210 lb | 27 lb | 43 lb | 65 lb | 91 lb | 111 lb |
| 220 lb | 28 lb | 44 lb | 67 lb | 94 lb | 115 lb |
| 230 lb | 28 lb | 45 lb | 69 lb | 97 lb | 118 lb |
| 240 lb | 29 lb | 47 lb | 71 lb | 99 lb | 122 lb |
| 250 lb | 30 lb | 48 lb | 73 lb | 102 lb | 125 lb |
| 260 lb | 31 lb | 49 lb | 75 lb | 105 lb | 128 lb |
Women’s Chest-Supported Incline Dumbbell Reverse Fly Strength Standards
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 100 lb | 9 lb | 16 lb | 25 lb | 36 lb | 44 lb |
| 110 lb | 10 lb | 17 lb | 27 lb | 38 lb | 47 lb |
| 120 lb | 10 lb | 18 lb | 28 lb | 41 lb | 50 lb |
| 130 lb | 11 lb | 19 lb | 30 lb | 43 lb | 53 lb |
| 140 lb | 11 lb | 20 lb | 32 lb | 45 lb | 55 lb |
| 150 lb | 12 lb | 21 lb | 33 lb | 47 lb | 58 lb |
| 160 lb | 13 lb | 22 lb | 34 lb | 49 lb | 61 lb |
| 170 lb | 13 lb | 23 lb | 36 lb | 51 lb | 63 lb |
| 180 lb | 14 lb | 24 lb | 37 lb | 53 lb | 65 lb |
| 190 lb | 14 lb | 25 lb | 39 lb | 55 lb | 68 lb |
| 200 lb | 15 lb | 25 lb | 40 lb | 57 lb | 70 lb |
| 210 lb | 15 lb | 26 lb | 41 lb | 59 lb | 73 lb |
| 220 lb | 15 lb | 27 lb | 43 lb | 61 lb | 75 lb |
How the Chest-Supported Incline Dumbbell Reverse Fly Calculator Works
Enter your sex, bodyweight, weight lifted, and reps. The calculator estimates your one-rep max from the set, then compares that estimate with the Chest-Supported Incline Dumbbell Reverse Fly targets for your exact bodyweight. A one-rep entry uses the entered weight directly.
The bodyweight adjustment starts with reviewed targets for a 190 lb man and a 150 lb woman. For example, the men’s Advanced target is 52 lb at 150 lb bodyweight, 61 lb at 190 lb, and 69 lb at 230 lb. That is why the calculator needs your exact bodyweight instead of using one fixed bodyweight ratio for everyone.
Elite Chest-Supported Incline Dumbbell Reverse Fly Strength Levels
Elite Chest-Supported Incline Dumbbell Reverse Fly strength means reaching the Elite target for your sex and exact bodyweight while following the calculator’s accepted testing rules. The target increases as bodyweight increases, but not pound-for-pound, so use the calculator for your exact Elite and Stretch targets.
| Sex | Bodyweight | Elite begins | Stretch begins |
|---|---|---|---|
| Men | 150 lb | 73 lb | 89 lb |
| Men | 190 lb | 85 lb | 104 lb |
| Men | 230 lb | 97 lb | 118 lb |
| Women | 120 lb | 41 lb | 50 lb |
| Women | 150 lb | 47 lb | 58 lb |
| Women | 180 lb | 53 lb | 65 lb |
Chest-Supported Incline Dumbbell Reverse Fly Strength Compared to Other Lifts
Use these comparisons to see how your Chest-Supported Incline Dumbbell Reverse Fly strength carries over when the implement, starting position, or finish changes. Test each movement under its own rules so every result reflects the exercise you actually performed.
Compare the strength levels each calculator gives you instead of assuming the same weight means the same thing in different exercises. A meaningful gap can point you toward the part of the movement worth working on next.
| Compare with | What the comparison can show | How the test differs |
|---|---|---|
| Dumbbell Reverse Fly | Compare the same broad free-weight rear-delt pattern while keeping the fixed incline chest support explicit here. | Uses an unsupported reverse-fly setup, so it does not require continuous chest contact with the same incline bench. |
| Cable Reverse Fly | Contrast the current free-weight rear-delt test with cable resistance through the arc. | Uses cable resistance rather than matched dumbbells and does not share this per-dumbbell, fixed-incline test. |
| Machine Reverse Fly | Compare a guided rear-delt path with the free-weight control required here. | Uses a machine path and stack convention rather than matched dumbbells moved freely from an incline bench. |
| Dumbbell Lateral Raise | Separate nearby strict dumbbell shoulder-isolation strength from rear-delt strength. | Raises through a lateral-delt path rather than the supported reverse-fly arc used for this result. |
| Chest-Supported Dumbbell Row | Compare shared bench support while preserving the difference between a rear-delt fly and a row. | Uses rowing elbow drive and back strength rather than a long-lever reverse-fly path with stable elbow angle. |
Milestones in Chest-Supported Incline Dumbbell Reverse Fly Strength
Your next Chest-Supported Incline Dumbbell Reverse Fly milestone is the next strength level above your current result. Enter your sex, bodyweight, weight per dumbbell, and valid chest-supported incline dumbbell reverse fly reps to see exactly how much estimated one-rep-max strength separates you from that level.
Use that gap as a concrete training target. Because your score is based on estimated one-rep-max strength, you can close it by lifting a heavier dumbbell, completing more strict reps at the same weight, or improving both. Recalculate after a strong set to see whether you reached the next level and, if not, exactly how much remains.
| Group | Reference bodyweight | Novice to Intermediate | Intermediate to Advanced | Advanced to Elite | Elite to Stretch |
|---|---|---|---|---|---|
| Men | 190 lb | +15 lb | +21 lb | +24 lb | +19 lb |
| Women | 150 lb | +9 lb | +12 lb | +14 lb | +11 lb |
Related Strength Standards Tools
Use these related calculators for context, not as substitutes for the Chest-Supported Incline Dumbbell Reverse Fly result. Each movement has its own execution rules and strength standards.
- Dumbbell Reverse Fly — Compare the same broad free-weight rear-delt pattern while keeping the fixed incline chest support explicit here.
- Cable Reverse Fly — Contrast the current free-weight rear-delt test with cable resistance through the arc.
- Machine Reverse Fly — Compare a guided rear-delt path with the free-weight control required here.
- Dumbbell Lateral Raise — Separate nearby strict dumbbell shoulder-isolation strength from rear-delt strength.
- Chest-Supported Dumbbell Row — Compare shared bench support while preserving the difference between a rear-delt fly and a row.
| Compare with | What the comparison can show | How the test differs |
|---|---|---|
| Dumbbell Reverse Fly | Compare the same broad free-weight rear-delt pattern while keeping the fixed incline chest support explicit here. | Uses an unsupported reverse-fly setup, so it does not require continuous chest contact with the same incline bench. |
| Cable Reverse Fly | Contrast the current free-weight rear-delt test with cable resistance through the arc. | Uses cable resistance rather than matched dumbbells and does not share this per-dumbbell, fixed-incline test. |
| Machine Reverse Fly | Compare a guided rear-delt path with the free-weight control required here. | Uses a machine path and stack convention rather than matched dumbbells moved freely from an incline bench. |
| Dumbbell Lateral Raise | Separate nearby strict dumbbell shoulder-isolation strength from rear-delt strength. | Raises through a lateral-delt path rather than the supported reverse-fly arc used for this result. |
| Chest-Supported Dumbbell Row | Compare shared bench support while preserving the difference between a rear-delt fly and a row. | Uses rowing elbow drive and back strength rather than a long-lever reverse-fly path with stable elbow angle. |