Dumbbell Bench Press vs Incline Dumbbell Fly Strength Standards
Compare your dumbbell bench press and incline dumbbell fly against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight per dumbbell and 1–12 strict reps. Second lift: combined dumbbell load and 1–12 strict reps. Pounds or kilograms. For the first exercise, each rep finishes with full lockout at the top. For the second exercise, use a consistent incline, stable shoulders and torso, a soft fixed elbow angle, and a controlled wide fly arc. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Bench Press vs Incline Dumbbell Fly Strength Standards
The paired standards below show what the dumbbell bench press and incline dumbbell fly each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Dumbbell Bench Press / Incline Dumbbell Fly in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Bench Press vs Incline 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Dumbbell Bench Press | 49 lb22.2 kg | 77 lb34.9 kg | 119 lb54 kg | 154 lb69.9 kg |
| Incline Dumbbell Fly | 20 lb9.1 kg | 32 lb14.5 kg | 53 lb24 kg | 76 lb34.5 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 52 lb23.6 kg | 82 lb37.2 kg | 126 lb57.2 kg | 162 lb73.5 kg |
| Incline Dumbbell Fly | 21 lb9.5 kg | 34 lb15.4 kg | 56 lb25.4 kg | 80 lb36.3 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 55 lb24.9 kg | 86 lb39 kg | 132 lb59.9 kg | 171 lb77.6 kg |
| Incline Dumbbell Fly | 22 lb10 kg | 36 lb16.3 kg | 59 lb26.8 kg | 84 lb38.1 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 57 lb25.9 kg | 90 lb40.8 kg | 138 lb62.6 kg | 179 lb81.2 kg |
| Incline Dumbbell Fly | 23 lb10.4 kg | 38 lb17.2 kg | 62 lb28.1 kg | 88 lb39.9 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 60 lb27.2 kg | 94 lb42.6 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Incline Dumbbell Fly | 24 lb10.9 kg | 39 lb17.7 kg | 64 lb29 kg | 92 lb41.7 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 62 lb28.1 kg | 97 lb44 kg | 150 lb68 kg | 194 lb88 kg |
| Incline Dumbbell Fly | 25 lb11.3 kg | 41 lb18.6 kg | 67 lb30.4 kg | 96 lb43.5 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 65 lb29.5 kg | 101 lb45.8 kg | 156 lb70.8 kg | 202 lb91.6 kg |
| Incline Dumbbell Fly | 26 lb11.8 kg | 42 lb19.1 kg | 69 lb31.3 kg | 99 lb44.9 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 162 lb73.5 kg | 209 lb94.8 kg |
| Incline Dumbbell Fly | 27 lb12.2 kg | 44 lb20 kg | 72 lb32.7 kg | 103 lb46.7 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 69 lb31.3 kg | 109 lb49.4 kg | 168 lb76.2 kg | 216 lb98 kg |
| Incline Dumbbell Fly | 28 lb12.7 kg | 46 lb20.9 kg | 75 lb34 kg | 107 lb48.5 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 72 lb32.7 kg | 112 lb50.8 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Incline Dumbbell Fly | 29 lb13.2 kg | 47 lb21.3 kg | 77 lb34.9 kg | 110 lb49.9 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 74 lb33.6 kg | 116 lb52.6 kg | 179 lb81.2 kg | 230 lb104.3 kg |
| Incline Dumbbell Fly | 30 lb13.6 kg | 49 lb22.2 kg | 79 lb35.8 kg | 114 lb51.7 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 76 lb34.5 kg | 119 lb54 kg | 184 lb83.5 kg | 237 lb107.5 kg |
| Incline Dumbbell Fly | 31 lb14.1 kg | 50 lb22.7 kg | 82 lb37.2 kg | 117 lb53.1 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 78 lb35.4 kg | 123 lb55.8 kg | 189 lb85.7 kg | 244 lb110.7 kg |
| Incline Dumbbell Fly | 32 lb14.5 kg | 51 lb23.1 kg | 84 lb38.1 kg | 120 lb54.4 kg | |
| 250 lb113.4 kg | Dumbbell Bench Press | 80 lb36.3 kg | 126 lb57.2 kg | 195 lb88.5 kg | 251 lb113.9 kg |
| Incline Dumbbell Fly | 32 lb14.5 kg | 53 lb24 kg | 86 lb39 kg | 124 lb56.2 kg | |
| 260 lb117.9 kg | Dumbbell Bench Press | 83 lb37.6 kg | 129 lb58.5 kg | 200 lb90.7 kg | 258 lb117 kg |
| Incline Dumbbell Fly | 33 lb15 kg | 54 lb24.5 kg | 89 lb40.4 kg | 127 lb57.6 kg | |
| 270 lb122.5 kg | Dumbbell Bench Press | 85 lb38.6 kg | 133 lb60.3 kg | 205 lb93 kg | 264 lb119.7 kg |
| Incline Dumbbell Fly | 34 lb15.4 kg | 56 lb25.4 kg | 91 lb41.3 kg | 130 lb59 kg | |
| 280 lb127 kg | Dumbbell Bench Press | 87 lb39.5 kg | 136 lb61.7 kg | 210 lb95.3 kg | 271 lb122.9 kg |
| Incline Dumbbell Fly | 35 lb15.9 kg | 57 lb25.9 kg | 93 lb42.2 kg | 133 lb60.3 kg | |
| 290 lb131.5 kg | Dumbbell Bench Press | 89 lb40.4 kg | 139 lb63 kg | 215 lb97.5 kg | 277 lb125.6 kg |
| Incline Dumbbell Fly | 36 lb16.3 kg | 58 lb26.3 kg | 95 lb43.1 kg | 137 lb62.1 kg | |
| 300 lb136.1 kg | Dumbbell Bench Press | 91 lb41.3 kg | 142 lb64.4 kg | 220 lb99.8 kg | 283 lb128.4 kg |
| Incline Dumbbell Fly | 37 lb16.8 kg | 60 lb27.2 kg | 98 lb44.5 kg | 140 lb63.5 kg |
Women’s Dumbbell Bench Press vs Incline 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Dumbbell Bench Press | 18 lb8.2 kg | 34 lb15.4 kg | 57 lb25.9 kg | 80 lb36.3 kg |
| Incline Dumbbell Fly | 8 lb3.6 kg | 14 lb6.4 kg | 24 lb10.9 kg | 37 lb16.8 kg | |
| 110 lb49.9 kg | Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 61 lb27.7 kg | 85 lb38.6 kg |
| Incline Dumbbell Fly | 9 lb4.1 kg | 15 lb6.8 kg | 26 lb11.8 kg | 39 lb17.7 kg | |
| 120 lb54.4 kg | Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 90 lb40.8 kg |
| Incline Dumbbell Fly | 9 lb4.1 kg | 16 lb7.3 kg | 28 lb12.7 kg | 41 lb18.6 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 21 lb9.5 kg | 41 lb18.6 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Incline Dumbbell Fly | 10 lb4.5 kg | 16 lb7.3 kg | 29 lb13.2 kg | 44 lb20 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 72 lb32.7 kg | 100 lb45.4 kg |
| Incline Dumbbell Fly | 11 lb5 kg | 17 lb7.7 kg | 31 lb14.1 kg | 46 lb20.9 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 75 lb34 kg | 105 lb47.6 kg |
| Incline Dumbbell Fly | 11 lb5 kg | 18 lb8.2 kg | 32 lb14.5 kg | 48 lb21.8 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 24 lb10.9 kg | 47 lb21.3 kg | 78 lb35.4 kg | 110 lb49.9 kg |
| Incline Dumbbell Fly | 11 lb5 kg | 19 lb8.6 kg | 33 lb15 kg | 50 lb22.7 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 25 lb11.3 kg | 49 lb22.2 kg | 82 lb37.2 kg | 114 lb51.7 kg |
| Incline Dumbbell Fly | 12 lb5.4 kg | 20 lb9.1 kg | 35 lb15.9 kg | 52 lb23.6 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 26 lb11.8 kg | 51 lb23.1 kg | 85 lb38.6 kg | 119 lb54 kg |
| Incline Dumbbell Fly | 12 lb5.4 kg | 20 lb9.1 kg | 36 lb16.3 kg | 54 lb24.5 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 27 lb12.2 kg | 53 lb24 kg | 88 lb39.9 kg | 123 lb55.8 kg |
| Incline Dumbbell Fly | 13 lb5.9 kg | 21 lb9.5 kg | 37 lb16.8 kg | 56 lb25.4 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 28 lb12.7 kg | 55 lb24.9 kg | 91 lb41.3 kg | 127 lb57.6 kg |
| Incline Dumbbell Fly | 13 lb5.9 kg | 22 lb10 kg | 39 lb17.7 kg | 58 lb26.3 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 29 lb13.2 kg | 56 lb25.4 kg | 94 lb42.6 kg | 131 lb59.4 kg |
| Incline Dumbbell Fly | 14 lb6.4 kg | 23 lb10.4 kg | 40 lb18.1 kg | 60 lb27.2 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 30 lb13.6 kg | 58 lb26.3 kg | 97 lb44 kg | 136 lb61.7 kg |
| Incline Dumbbell Fly | 14 lb6.4 kg | 23 lb10.4 kg | 41 lb18.6 kg | 62 lb28.1 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 31 lb14.1 kg | 60 lb27.2 kg | 100 lb45.4 kg | 140 lb63.5 kg |
| Incline Dumbbell Fly | 15 lb6.8 kg | 24 lb10.9 kg | 43 lb19.5 kg | 64 lb29 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 31 lb14.1 kg | 62 lb28.1 kg | 103 lb46.7 kg | 144 lb65.3 kg |
| Incline Dumbbell Fly | 15 lb6.8 kg | 25 lb11.3 kg | 44 lb20 kg | 66 lb29.9 kg |
How Your Dumbbell Bench Press vs Incline 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
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Dumbbell Bench Press vs Incline Dumbbell Fly comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the dumbbell bench press strength level
For dumbbell bench press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the incline dumbbell fly strength level
The incline 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.
The target rises more slowly than bodyweight so larger lifters are expected to fly more load without pound-for-pound scaling.
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.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these 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 bench press | Use bilateral estimated max from one-dumbbell input and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the incline dumbbell fly | Use combined-dumbbell estimated max and adjust targets 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 view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Dumbbell Bench Press and Incline Dumbbell Fly Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 35.4 to 64.9 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Incline Dumbbell Fly standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Incline Dumbbell Fly standard is higher, and below zero means the Dumbbell Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Dumbbell Bench Press and Incline Dumbbell Fly Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Dumbbell Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
19.5 → 35.4 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Incline Dumbbell Fly standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Incline Dumbbell Fly standard is higher, and below zero means the Dumbbell Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Dumbbell Bench Press and Incline Dumbbell Fly Exercises Used by This Calculator
Valid results depend on using the specified dumbbell bench press and incline dumbbell fly technique and load convention. Use strict, repeatable Dumbbell Bench Press and Incline 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 the Dumbbell Bench Press setup and load convention
Weight entered is weight per dumbbell. Dumbbells are lowered under control to chest level on a flat bench. Both dumbbells move together on each rep. Each rep finishes with full lockout at the top. Raw lifting only. Allowed equipment: matched dumbbells, flat bench, optional rack, optional belt, optional wrist wraps. Disallowed variations: incline dumbbell press, decline dumbbell press, single-arm dumbbell press, machine press, Smith machine, floor press, partial reps, and assisted reps. Estimated 1RM is calculated from bilateral load (weight per dumbbell × 2) and entered reps.
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 one recent Dumbbell Bench Press result and one recent Incline Dumbbell Fly result
First lift: weight per dumbbell and 1–12 strict reps. Second lift: combined dumbbell load and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Incline Dumbbell Fly — View the individual Incline Dumbbell Fly standards and next strength-level target.
- Bench Press 1 Rep Max Calculator — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.