Dumbbell Bench Press vs Machine Chest Fly Strength Standards
Compare your dumbbell bench press and machine chest fly against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter weight per dumbbell for the bench press and displayed bilateral resistance for the machine chest fly. Testing: a bilateral flat dumbbell bench press using two matched dumbbells, controlled chest-level depth, planted feet, and even full lockout; a bilateral seated machine chest fly using displayed bilateral resistance, a controlled open-chest stretch, stable pad contact, and a symmetrical front finish. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Dumbbell Bench Press vs Machine Chest Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell bench 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 bench 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 Bench 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 Bench Press vs Machine Chest Fly Standards
How to read the table: The first number is Dumbbell Bench 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 | 49 / 28 lb 22.2 / 12.7 kg | 77 / 45 lb 34.9 / 20.4 kg | 119 / 70 lb 54 / 31.8 kg | 154 / 98 lb 69.9 / 44.5 kg |
| 130 lb 59 kg | 52 / 30 lb 23.6 / 13.6 kg | 82 / 47 lb 37.2 / 21.3 kg | 126 / 74 lb 57.2 / 33.6 kg | 162 / 103 lb 73.5 / 46.7 kg |
| 140 lb 63.5 kg | 55 / 31 lb 24.9 / 14.1 kg | 86 / 50 lb 39 / 22.7 kg | 132 / 78 lb 59.9 / 35.4 kg | 171 / 109 lb 77.6 / 49.4 kg |
| 150 lb 68 kg | 57 / 32 lb 25.9 / 14.5 kg | 90 / 52 lb 40.8 / 23.6 kg | 138 / 81 lb 62.6 / 36.7 kg | 179 / 114 lb 81.2 / 51.7 kg |
| 160 lb 72.6 kg | 60 / 34 lb 27.2 / 15.4 kg | 94 / 54 lb 42.6 / 24.5 kg | 144 / 85 lb 65.3 / 38.6 kg | 186 / 119 lb 84.4 / 54 kg |
| 170 lb 77.1 kg | 62 / 35 lb 28.1 / 15.9 kg | 97 / 57 lb 44 / 25.9 kg | 150 / 88 lb 68 / 39.9 kg | 194 / 123 lb 88 / 55.8 kg |
| 180 lb 81.6 kg | 65 / 37 lb 29.5 / 16.8 kg | 101 / 59 lb 45.8 / 26.8 kg | 156 / 92 lb 70.8 / 41.7 kg | 202 / 128 lb 91.6 / 58.1 kg |
| 190 lb 86.2 kg | 67 / 38 lb 30.4 / 17.2 kg | 105 / 61 lb 47.6 / 27.7 kg | 162 / 95 lb 73.5 / 43.1 kg | 209 / 133 lb 94.8 / 60.3 kg |
| 200 lb 90.7 kg | 69 / 39 lb 31.3 / 17.7 kg | 109 / 63 lb 49.4 / 28.6 kg | 168 / 98 lb 76.2 / 44.5 kg | 216 / 138 lb 98 / 62.6 kg |
| 210 lb 95.3 kg | 72 / 41 lb 32.7 / 18.6 kg | 112 / 65 lb 50.8 / 29.5 kg | 173 / 102 lb 78.5 / 46.3 kg | 223 / 142 lb 101.2 / 64.4 kg |
| 220 lb 99.8 kg | 74 / 42 lb 33.6 / 19.1 kg | 116 / 67 lb 52.6 / 30.4 kg | 179 / 105 lb 81.2 / 47.6 kg | 230 / 147 lb 104.3 / 66.7 kg |
| 230 lb 104.3 kg | 76 / 43 lb 34.5 / 19.5 kg | 119 / 69 lb 54 / 31.3 kg | 184 / 108 lb 83.5 / 49 kg | 237 / 151 lb 107.5 / 68.5 kg |
| 240 lb 108.9 kg | 78 / 44 lb 35.4 / 20 kg | 123 / 71 lb 55.8 / 32.2 kg | 189 / 111 lb 85.7 / 50.3 kg | 244 / 155 lb 110.7 / 70.3 kg |
| 250 lb 113.4 kg | 80 / 46 lb 36.3 / 20.9 kg | 126 / 73 lb 57.2 / 33.1 kg | 195 / 114 lb 88.5 / 51.7 kg | 251 / 160 lb 113.9 / 72.6 kg |
| 260 lb 117.9 kg | 83 / 47 lb 37.6 / 21.3 kg | 129 / 75 lb 58.5 / 34 kg | 200 / 117 lb 90.7 / 53.1 kg | 258 / 164 lb 117 / 74.4 kg |
| 270 lb 122.5 kg | 85 / 48 lb 38.6 / 21.8 kg | 133 / 77 lb 60.3 / 34.9 kg | 205 / 120 lb 93 / 54.4 kg | 264 / 168 lb 119.7 / 76.2 kg |
| 280 lb 127 kg | 87 / 49 lb 39.5 / 22.2 kg | 136 / 79 lb 61.7 / 35.8 kg | 210 / 123 lb 95.3 / 55.8 kg | 271 / 172 lb 122.9 / 78 kg |
| 290 lb 131.5 kg | 89 / 50 lb 40.4 / 22.7 kg | 139 / 81 lb 63 / 36.7 kg | 215 / 126 lb 97.5 / 57.2 kg | 277 / 176 lb 125.6 / 79.8 kg |
| 300 lb 136.1 kg | 91 / 52 lb 41.3 / 23.6 kg | 142 / 83 lb 64.4 / 37.6 kg | 220 / 129 lb 99.8 / 58.5 kg | 283 / 180 lb 128.4 / 81.6 kg |
Women’s Dumbbell Bench Press vs Machine Chest Fly Standards
How to read the table: The first number is Dumbbell Bench 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 | 18 / 11 lb 8.2 / 5 kg | 34 / 20 lb 15.4 / 9.1 kg | 57 / 34 lb 25.9 / 15.4 kg | 80 / 48 lb 36.3 / 21.8 kg |
| 110 lb 49.9 kg | 19 / 12 lb 8.6 / 5.4 kg | 37 / 21 lb 16.8 / 9.5 kg | 61 / 36 lb 27.7 / 16.3 kg | 85 / 51 lb 38.6 / 23.1 kg |
| 120 lb 54.4 kg | 20 / 13 lb 9.1 / 5.9 kg | 39 / 22 lb 17.7 / 10 kg | 65 / 38 lb 29.5 / 17.2 kg | 90 / 54 lb 40.8 / 24.5 kg |
| 130 lb 59 kg | 21 / 14 lb 9.5 / 6.4 kg | 41 / 24 lb 18.6 / 10.9 kg | 68 / 40 lb 30.8 / 18.1 kg | 95 / 57 lb 43.1 / 25.9 kg |
| 140 lb 63.5 kg | 22 / 14 lb 10 / 6.4 kg | 43 / 25 lb 19.5 / 11.3 kg | 72 / 42 lb 32.7 / 19.1 kg | 100 / 60 lb 45.4 / 27.2 kg |
| 150 lb 68 kg | 23 / 15 lb 10.4 / 6.8 kg | 45 / 26 lb 20.4 / 11.8 kg | 75 / 44 lb 34 / 20 kg | 105 / 63 lb 47.6 / 28.6 kg |
| 160 lb 72.6 kg | 24 / 16 lb 10.9 / 7.3 kg | 47 / 27 lb 21.3 / 12.2 kg | 78 / 46 lb 35.4 / 20.9 kg | 110 / 66 lb 49.9 / 29.9 kg |
| 170 lb 77.1 kg | 25 / 16 lb 11.3 / 7.3 kg | 49 / 28 lb 22.2 / 12.7 kg | 82 / 48 lb 37.2 / 21.8 kg | 114 / 68 lb 51.7 / 30.8 kg |
| 180 lb 81.6 kg | 26 / 17 lb 11.8 / 7.7 kg | 51 / 29 lb 23.1 / 13.2 kg | 85 / 50 lb 38.6 / 22.7 kg | 119 / 71 lb 54 / 32.2 kg |
| 190 lb 86.2 kg | 27 / 18 lb 12.2 / 8.2 kg | 53 / 30 lb 24 / 13.6 kg | 88 / 52 lb 39.9 / 23.6 kg | 123 / 74 lb 55.8 / 33.6 kg |
| 200 lb 90.7 kg | 28 / 18 lb 12.7 / 8.2 kg | 55 / 31 lb 24.9 / 14.1 kg | 91 / 53 lb 41.3 / 24 kg | 127 / 76 lb 57.6 / 34.5 kg |
| 210 lb 95.3 kg | 29 / 19 lb 13.2 / 8.6 kg | 56 / 33 lb 25.4 / 15 kg | 94 / 55 lb 42.6 / 24.9 kg | 131 / 79 lb 59.4 / 35.8 kg |
| 220 lb 99.8 kg | 30 / 19 lb 13.6 / 8.6 kg | 58 / 34 lb 26.3 / 15.4 kg | 97 / 57 lb 44 / 25.9 kg | 136 / 81 lb 61.7 / 36.7 kg |
| 230 lb 104.3 kg | 31 / 20 lb 14.1 / 9.1 kg | 60 / 35 lb 27.2 / 15.9 kg | 100 / 59 lb 45.4 / 26.8 kg | 140 / 84 lb 63.5 / 38.1 kg |
| 240 lb 108.9 kg | 31 / 21 lb 14.1 / 9.5 kg | 62 / 36 lb 28.1 / 16.3 kg | 103 / 60 lb 46.7 / 27.2 kg | 144 / 86 lb 65.3 / 39 kg |
How Your Dumbbell Bench 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 bench press strength level
The standards use the sex-specific bilateral dumbbell bench press 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 press 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 bench press | Use bilateral estimated max from one-dumbbell input and adjust targets to exact bodyweight 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 Dumbbell Bench 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 bench 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.
25.4 → 46.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine chest fly standard minus the dumbbell bench press standard. A plus sign means the machine chest fly standard is higher. A minus sign means the dumbbell bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −21 lb −9.5 kg | −32 lb −14.5 kg | −49 lb −22.2 kg | −56 lb −25.4 kg |
| 130 lb 59 kg | −22 lb −10 kg | −35 lb −15.9 kg | −52 lb −23.6 kg | −59 lb −26.8 kg |
| 140 lb 63.5 kg | −24 lb −10.8 kg | −36 lb −16.3 kg | −54 lb −24.5 kg | −62 lb −28.2 kg |
| 150 lb 68 kg | −25 lb −11.4 kg | −38 lb −17.2 kg | −57 lb −25.9 kg | −65 lb −29.5 kg |
| 160 lb 72.6 kg | −26 lb −11.8 kg | −40 lb −18.1 kg | −59 lb −26.7 kg | −67 lb −30.4 kg |
| 170 lb 77.1 kg | −27 lb −12.2 kg | −40 lb −18.1 kg | −62 lb −28.1 kg | −71 lb −32.2 kg |
| 180 lb 81.6 kg | −28 lb −12.7 kg | −42 lb −19 kg | −64 lb −29.1 kg | −74 lb −33.5 kg |
| 190 lb 86.2 kg | −29 lb −13.2 kg | −44 lb −19.9 kg | −67 lb −30.4 kg | −76 lb −34.5 kg |
| 200 lb 90.7 kg | −30 lb −13.6 kg | −46 lb −20.8 kg | −70 lb −31.7 kg | −78 lb −35.4 kg |
| 210 lb 95.3 kg | −31 lb −14.1 kg | −47 lb −21.3 kg | −71 lb −32.2 kg | −81 lb −36.8 kg |
| 220 lb 99.8 kg | −32 lb −14.5 kg | −49 lb −22.2 kg | −74 lb −33.6 kg | −83 lb −37.6 kg |
| 230 lb 104.3 kg | −33 lb −15 kg | −50 lb −22.7 kg | −76 lb −34.5 kg | −86 lb −39 kg |
| 240 lb 108.9 kg | −34 lb −15.4 kg | −52 lb −23.6 kg | −78 lb −35.4 kg | −89 lb −40.4 kg |
| 250 lb 113.4 kg | −34 lb −15.4 kg | −53 lb −24.1 kg | −81 lb −36.8 kg | −91 lb −41.3 kg |
| 260 lb 117.9 kg | −36 lb −16.3 kg | −54 lb −24.5 kg | −83 lb −37.6 kg | −94 lb −42.6 kg |
| 270 lb 122.5 kg | −37 lb −16.8 kg | −56 lb −25.4 kg | −85 lb −38.6 kg | −96 lb −43.5 kg |
| 280 lb 127 kg | −38 lb −17.3 kg | −57 lb −25.9 kg | −87 lb −39.5 kg | −99 lb −44.9 kg |
| 290 lb 131.5 kg | −39 lb −17.7 kg | −58 lb −26.3 kg | −89 lb −40.3 kg | −101 lb −45.8 kg |
| 300 lb 136.1 kg | −39 lb −17.7 kg | −59 lb −26.8 kg | −91 lb −41.3 kg | −103 lb −46.8 kg |
How Women’s Dumbbell Bench 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.
14.5 → 26.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine chest fly standard minus the dumbbell bench press standard. A plus sign means the machine chest fly standard is higher. A minus sign means the dumbbell bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −7 lb −3.2 kg | −14 lb −6.3 kg | −23 lb −10.5 kg | −32 lb −14.5 kg |
| 110 lb 49.9 kg | −7 lb −3.2 kg | −16 lb −7.3 kg | −25 lb −11.4 kg | −34 lb −15.5 kg |
| 120 lb 54.4 kg | −7 lb −3.2 kg | −17 lb −7.7 kg | −27 lb −12.3 kg | −36 lb −16.3 kg |
| 130 lb 59 kg | −7 lb −3.1 kg | −17 lb −7.7 kg | −28 lb −12.7 kg | −38 lb −17.2 kg |
| 140 lb 63.5 kg | −8 lb −3.6 kg | −18 lb −8.2 kg | −30 lb −13.6 kg | −40 lb −18.2 kg |
| 150 lb 68 kg | −8 lb −3.6 kg | −19 lb −8.6 kg | −31 lb −14 kg | −42 lb −19 kg |
| 160 lb 72.6 kg | −8 lb −3.6 kg | −20 lb −9.1 kg | −32 lb −14.5 kg | −44 lb −20 kg |
| 170 lb 77.1 kg | −9 lb −4 kg | −21 lb −9.5 kg | −34 lb −15.4 kg | −46 lb −20.9 kg |
| 180 lb 81.6 kg | −9 lb −4.1 kg | −22 lb −9.9 kg | −35 lb −15.9 kg | −48 lb −21.8 kg |
| 190 lb 86.2 kg | −9 lb −4 kg | −23 lb −10.4 kg | −36 lb −16.3 kg | −49 lb −22.2 kg |
| 200 lb 90.7 kg | −10 lb −4.5 kg | −24 lb −10.8 kg | −38 lb −17.3 kg | −51 lb −23.1 kg |
| 210 lb 95.3 kg | −10 lb −4.6 kg | −23 lb −10.4 kg | −39 lb −17.7 kg | −52 lb −23.6 kg |
| 220 lb 99.8 kg | −11 lb −5 kg | −24 lb −10.9 kg | −40 lb −18.1 kg | −55 lb −25 kg |
| 230 lb 104.3 kg | −11 lb −5 kg | −25 lb −11.3 kg | −41 lb −18.6 kg | −56 lb −25.4 kg |
| 240 lb 108.9 kg | −10 lb −4.6 kg | −26 lb −11.8 kg | −43 lb −19.5 kg | −58 lb −26.3 kg |
Dumbbell Bench Press and Machine Chest Fly Exercises Used by This Calculator
This calculator uses a bilateral flat dumbbell bench press and a strict bilateral machine chest fly. Do not enter combined dumbbell-pair weight, per-arm machine force, unilateral or alternating presses, incline or decline presses, dumbbell or cable flyes, press-fly hybrids, partial reps, bounced reps, stack rebound, torso-driven reps, or assisted reps.
Enter one dumbbell and press two matched weights
Enter the weight of one dumbbell. Use two matched dumbbells on a flat bench, lower both under control to chest level, and press together to an even full lockout with planted feet. Do not enter combined pair weight, floor, incline, decline, machine, alternating, unilateral, partial, bounced, 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 bench press set and one recent machine chest fly set
Enter the weight of one dumbbell for the bilateral bench press, displayed bilateral machine resistance for the chest fly, and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean difficult sets with consistent bench and machine settings and the full ranges shown.
Related Tools
- Dumbbell Bench Press — View the individual Dumbbell Bench Press 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.
- Chest Press Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.