Dumbbell Squeeze Press vs Dumbbell Fly Strength Standards
Compare your dumbbell squeeze press and dumbbell 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.
Use each exercise's canonical input: Weight of one dumbbell for Dumbbell Squeeze Press and Combined dumbbell load for Dumbbell Fly. Use the entered weight for strict Dumbbell Squeeze Press and a bilateral flat dumbbell fly using two matched dumbbells, a controlled wide arc to chest level, stable shoulders, and consistent elbow angle. 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.
Dumbbell Squeeze Press vs Dumbbell Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell squeeze press and dumbbell 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 squeeze press and dumbbell 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 Squeeze Press / Dumbbell 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 Squeeze Press vs Dumbbell Fly Standards
How to read the table: The first number is Dumbbell Squeeze Press; the second is Dumbbell 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 | 59 / 22 lb 26.8 / 10 kg | 84 / 36 lb 38.1 / 16.3 kg | 112 / 59 lb 50.8 / 26.8 kg | 140 / 84 lb 63.5 / 38.1 kg |
| 130 lb 59 kg | 62 / 23 lb 28.1 / 10.4 kg | 89 / 38 lb 40.4 / 17.2 kg | 118 / 62 lb 53.5 / 28.1 kg | 148 / 89 lb 67.1 / 40.4 kg |
| 140 lb 63.5 kg | 65 / 24 lb 29.5 / 10.9 kg | 93 / 40 lb 42.2 / 18.1 kg | 124 / 65 lb 56.2 / 29.5 kg | 155 / 93 lb 70.3 / 42.2 kg |
| 150 lb 68 kg | 68 / 26 lb 30.8 / 11.8 kg | 97 / 42 lb 44 / 19.1 kg | 130 / 68 lb 59 / 30.8 kg | 162 / 97 lb 73.5 / 44 kg |
| 160 lb 72.6 kg | 71 / 27 lb 32.2 / 12.2 kg | 102 / 44 lb 46.3 / 20 kg | 136 / 71 lb 61.7 / 32.2 kg | 169 / 102 lb 76.7 / 46.3 kg |
| 170 lb 77.1 kg | 74 / 28 lb 33.6 / 12.7 kg | 106 / 45 lb 48.1 / 20.4 kg | 141 / 74 lb 64 / 33.6 kg | 176 / 106 lb 79.8 / 48.1 kg |
| 180 lb 81.6 kg | 77 / 29 lb 34.9 / 13.2 kg | 110 / 47 lb 49.9 / 21.3 kg | 147 / 77 lb 66.7 / 34.9 kg | 183 / 110 lb 83 / 49.9 kg |
| 190 lb 86.2 kg | 80 / 30 lb 36.3 / 13.6 kg | 114 / 49 lb 51.7 / 22.2 kg | 152 / 80 lb 68.9 / 36.3 kg | 190 / 114 lb 86.2 / 51.7 kg |
| 200 lb 90.7 kg | 83 / 31 lb 37.6 / 14.1 kg | 118 / 51 lb 53.5 / 23.1 kg | 157 / 83 lb 71.2 / 37.6 kg | 197 / 118 lb 89.4 / 53.5 kg |
| 210 lb 95.3 kg | 86 / 32 lb 39 / 14.5 kg | 122 / 52 lb 55.3 / 23.6 kg | 162 / 86 lb 73.5 / 39 kg | 203 / 122 lb 92.1 / 55.3 kg |
| 220 lb 99.8 kg | 88 / 33 lb 39.9 / 15 kg | 126 / 54 lb 57.2 / 24.5 kg | 168 / 88 lb 76.2 / 39.9 kg | 210 / 126 lb 95.3 / 57.2 kg |
| 230 lb 104.3 kg | 91 / 34 lb 41.3 / 15.4 kg | 129 / 56 lb 58.5 / 25.4 kg | 173 / 91 lb 78.5 / 41.3 kg | 216 / 129 lb 98 / 58.5 kg |
| 240 lb 108.9 kg | 93 / 35 lb 42.2 / 15.9 kg | 133 / 57 lb 60.3 / 25.9 kg | 178 / 93 lb 80.7 / 42.2 kg | 222 / 133 lb 100.7 / 60.3 kg |
| 250 lb 113.4 kg | 96 / 36 lb 43.5 / 16.3 kg | 137 / 59 lb 62.1 / 26.8 kg | 183 / 96 lb 83 / 43.5 kg | 228 / 137 lb 103.4 / 62.1 kg |
| 260 lb 117.9 kg | 99 / 37 lb 44.9 / 16.8 kg | 141 / 60 lb 64 / 27.2 kg | 187 / 99 lb 84.8 / 44.9 kg | 234 / 141 lb 106.1 / 64 kg |
| 270 lb 122.5 kg | 101 / 38 lb 45.8 / 17.2 kg | 144 / 62 lb 65.3 / 28.1 kg | 192 / 101 lb 87.1 / 45.8 kg | 240 / 144 lb 108.9 / 65.3 kg |
| 280 lb 127 kg | 104 / 39 lb 47.2 / 17.7 kg | 148 / 63 lb 67.1 / 28.6 kg | 197 / 104 lb 89.4 / 47.2 kg | 246 / 148 lb 111.6 / 67.1 kg |
| 290 lb 131.5 kg | 106 / 40 lb 48.1 / 18.1 kg | 151 / 65 lb 68.5 / 29.5 kg | 201 / 106 lb 91.2 / 48.1 kg | 252 / 151 lb 114.3 / 68.5 kg |
| 300 lb 136.1 kg | 108 / 41 lb 49 / 18.6 kg | 155 / 66 lb 70.3 / 29.9 kg | 206 / 108 lb 93.4 / 49 kg | 258 / 155 lb 117 / 70.3 kg |
Women’s Dumbbell Squeeze Press vs Dumbbell Fly Standards
How to read the table: The first number is Dumbbell Squeeze Press; the second is Dumbbell 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 | 27 / 9 lb 12.2 / 4.1 kg | 41 / 16 lb 18.6 / 7.3 kg | 57 / 27 lb 25.9 / 12.2 kg | 76 / 41 lb 34.5 / 18.6 kg |
| 110 lb 49.9 kg | 29 / 10 lb 13.2 / 4.5 kg | 44 / 17 lb 20 / 7.7 kg | 61 / 29 lb 27.7 / 13.2 kg | 81 / 44 lb 36.7 / 20 kg |
| 120 lb 54.4 kg | 31 / 10 lb 14.1 / 4.5 kg | 47 / 18 lb 21.3 / 8.2 kg | 65 / 31 lb 29.5 / 14.1 kg | 85 / 47 lb 38.6 / 21.3 kg |
| 130 lb 59 kg | 33 / 11 lb 15 / 5 kg | 49 / 19 lb 22.2 / 8.6 kg | 68 / 33 lb 30.8 / 15 kg | 90 / 49 lb 40.8 / 22.2 kg |
| 140 lb 63.5 kg | 34 / 11 lb 15.4 / 5 kg | 52 / 20 lb 23.6 / 9.1 kg | 72 / 34 lb 32.7 / 15.4 kg | 95 / 52 lb 43.1 / 23.6 kg |
| 150 lb 68 kg | 36 / 12 lb 16.3 / 5.4 kg | 54 / 21 lb 24.5 / 9.5 kg | 75 / 36 lb 34 / 16.3 kg | 99 / 54 lb 44.9 / 24.5 kg |
| 160 lb 72.6 kg | 38 / 13 lb 17.2 / 5.9 kg | 56 / 22 lb 25.4 / 10 kg | 78 / 38 lb 35.4 / 17.2 kg | 103 / 56 lb 46.7 / 25.4 kg |
| 170 lb 77.1 kg | 39 / 13 lb 17.7 / 5.9 kg | 59 / 23 lb 26.8 / 10.4 kg | 82 / 39 lb 37.2 / 17.7 kg | 108 / 59 lb 49 / 26.8 kg |
| 180 lb 81.6 kg | 41 / 14 lb 18.6 / 6.4 kg | 61 / 24 lb 27.7 / 10.9 kg | 85 / 41 lb 38.6 / 18.6 kg | 112 / 61 lb 50.8 / 27.7 kg |
| 190 lb 86.2 kg | 42 / 14 lb 19.1 / 6.4 kg | 63 / 25 lb 28.6 / 11.3 kg | 88 / 42 lb 39.9 / 19.1 kg | 116 / 63 lb 52.6 / 28.6 kg |
| 200 lb 90.7 kg | 44 / 15 lb 20 / 6.8 kg | 65 / 25 lb 29.5 / 11.3 kg | 91 / 44 lb 41.3 / 20 kg | 120 / 65 lb 54.4 / 29.5 kg |
| 210 lb 95.3 kg | 45 / 15 lb 20.4 / 6.8 kg | 68 / 26 lb 30.8 / 11.8 kg | 94 / 45 lb 42.6 / 20.4 kg | 124 / 68 lb 56.2 / 30.8 kg |
| 220 lb 99.8 kg | 46 / 15 lb 20.9 / 6.8 kg | 70 / 27 lb 31.8 / 12.2 kg | 97 / 46 lb 44 / 20.9 kg | 128 / 70 lb 58.1 / 31.8 kg |
| 230 lb 104.3 kg | 48 / 16 lb 21.8 / 7.3 kg | 72 / 28 lb 32.7 / 12.7 kg | 100 / 48 lb 45.4 / 21.8 kg | 132 / 72 lb 59.9 / 32.7 kg |
| 240 lb 108.9 kg | 49 / 16 lb 22.2 / 7.3 kg | 74 / 29 lb 33.6 / 13.2 kg | 103 / 49 lb 46.7 / 22.2 kg | 135 / 74 lb 61.2 / 33.6 kg |
How Your Dumbbell Squeeze Press vs Dumbbell 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 squeeze press strength level
The standards use the sex-specific thresholds from the individual Dumbbell Squeeze Press 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 lift more without requiring strength to increase pound for pound.
3. Find the 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.
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 squeeze press | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Dumbbell Squeeze Press and Dumbbell 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 dumbbell fly standard is higher; below zero means the dumbbell squeeze 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 → 46.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell fly standard minus the dumbbell squeeze press standard. A plus sign means the dumbbell fly standard is higher. A minus sign means the dumbbell squeeze press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −37 lb −16.8 kg | −48 lb −21.8 kg | −53 lb −24 kg | −56 lb −25.4 kg |
| 130 lb 59 kg | −39 lb −17.7 kg | −51 lb −23.2 kg | −56 lb −25.4 kg | −59 lb −26.7 kg |
| 140 lb 63.5 kg | −41 lb −18.6 kg | −53 lb −24.1 kg | −59 lb −26.7 kg | −62 lb −28.1 kg |
| 150 lb 68 kg | −42 lb −19 kg | −55 lb −24.9 kg | −62 lb −28.2 kg | −65 lb −29.5 kg |
| 160 lb 72.6 kg | −44 lb −20 kg | −58 lb −26.3 kg | −65 lb −29.5 kg | −67 lb −30.4 kg |
| 170 lb 77.1 kg | −46 lb −20.9 kg | −61 lb −27.7 kg | −67 lb −30.4 kg | −70 lb −31.7 kg |
| 180 lb 81.6 kg | −48 lb −21.7 kg | −63 lb −28.6 kg | −70 lb −31.8 kg | −73 lb −33.1 kg |
| 190 lb 86.2 kg | −50 lb −22.7 kg | −65 lb −29.5 kg | −72 lb −32.6 kg | −76 lb −34.5 kg |
| 200 lb 90.7 kg | −52 lb −23.5 kg | −67 lb −30.4 kg | −74 lb −33.6 kg | −79 lb −35.9 kg |
| 210 lb 95.3 kg | −54 lb −24.5 kg | −70 lb −31.7 kg | −76 lb −34.5 kg | −81 lb −36.8 kg |
| 220 lb 99.8 kg | −55 lb −24.9 kg | −72 lb −32.7 kg | −80 lb −36.3 kg | −84 lb −38.1 kg |
| 230 lb 104.3 kg | −57 lb −25.9 kg | −73 lb −33.1 kg | −82 lb −37.2 kg | −87 lb −39.5 kg |
| 240 lb 108.9 kg | −58 lb −26.3 kg | −76 lb −34.4 kg | −85 lb −38.5 kg | −89 lb −40.4 kg |
| 250 lb 113.4 kg | −60 lb −27.2 kg | −78 lb −35.3 kg | −87 lb −39.5 kg | −91 lb −41.3 kg |
| 260 lb 117.9 kg | −62 lb −28.1 kg | −81 lb −36.8 kg | −88 lb −39.9 kg | −93 lb −42.1 kg |
| 270 lb 122.5 kg | −63 lb −28.6 kg | −82 lb −37.2 kg | −91 lb −41.3 kg | −96 lb −43.6 kg |
| 280 lb 127 kg | −65 lb −29.5 kg | −85 lb −38.5 kg | −93 lb −42.2 kg | −98 lb −44.5 kg |
| 290 lb 131.5 kg | −66 lb −30 kg | −86 lb −39 kg | −95 lb −43.1 kg | −101 lb −45.8 kg |
| 300 lb 136.1 kg | −67 lb −30.4 kg | −89 lb −40.4 kg | −98 lb −44.4 kg | −103 lb −46.7 kg |
How Women’s Dumbbell Squeeze Press and Dumbbell 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.
15.9 → 27.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell fly standard minus the dumbbell squeeze press standard. A plus sign means the dumbbell fly standard is higher. A minus sign means the dumbbell squeeze press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −18 lb −8.1 kg | −25 lb −11.3 kg | −30 lb −13.7 kg | −35 lb −15.9 kg |
| 110 lb 49.9 kg | −19 lb −8.7 kg | −27 lb −12.3 kg | −32 lb −14.5 kg | −37 lb −16.7 kg |
| 120 lb 54.4 kg | −21 lb −9.6 kg | −29 lb −13.1 kg | −34 lb −15.4 kg | −38 lb −17.3 kg |
| 130 lb 59 kg | −22 lb −10 kg | −30 lb −13.6 kg | −35 lb −15.8 kg | −41 lb −18.6 kg |
| 140 lb 63.5 kg | −23 lb −10.4 kg | −32 lb −14.5 kg | −38 lb −17.3 kg | −43 lb −19.5 kg |
| 150 lb 68 kg | −24 lb −10.9 kg | −33 lb −15 kg | −39 lb −17.7 kg | −45 lb −20.4 kg |
| 160 lb 72.6 kg | −25 lb −11.3 kg | −34 lb −15.4 kg | −40 lb −18.2 kg | −47 lb −21.3 kg |
| 170 lb 77.1 kg | −26 lb −11.8 kg | −36 lb −16.4 kg | −43 lb −19.5 kg | −49 lb −22.2 kg |
| 180 lb 81.6 kg | −27 lb −12.2 kg | −37 lb −16.8 kg | −44 lb −20 kg | −51 lb −23.1 kg |
| 190 lb 86.2 kg | −28 lb −12.7 kg | −38 lb −17.3 kg | −46 lb −20.8 kg | −53 lb −24 kg |
| 200 lb 90.7 kg | −29 lb −13.2 kg | −40 lb −18.2 kg | −47 lb −21.3 kg | −55 lb −24.9 kg |
| 210 lb 95.3 kg | −30 lb −13.6 kg | −42 lb −19 kg | −49 lb −22.2 kg | −56 lb −25.4 kg |
| 220 lb 99.8 kg | −31 lb −14.1 kg | −43 lb −19.6 kg | −51 lb −23.1 kg | −58 lb −26.3 kg |
| 230 lb 104.3 kg | −32 lb −14.5 kg | −44 lb −20 kg | −52 lb −23.6 kg | −60 lb −27.2 kg |
| 240 lb 108.9 kg | −33 lb −14.9 kg | −45 lb −20.4 kg | −54 lb −24.5 kg | −61 lb −27.6 kg |
Dumbbell Squeeze Press and Dumbbell Fly Exercises Used by This Calculator
This calculator uses a strict dumbbell squeeze press test and a strict bilateral dumbbell fly. Use strict canonical Dumbbell Squeeze Press and Dumbbell Fly tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Dumbbell Squeeze Press setup and load convention
the entered weight for strict Dumbbell Squeeze Press valid Dumbbell Squeeze Press reps lower the joined dumbbells under control toward the sternum or lower chest while maintaining inward pressure, then press to lockout without separating the implements and finish with controlled lockout with the dumbbells still squeezed together, elbows extended, wrists stacked, and no bounce or spotter assistance Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
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 Dumbbell Squeeze Press result and one recent Dumbbell Fly result
Use each exercise’s canonical input: Weight of one dumbbell for Dumbbell Squeeze Press and Combined dumbbell load for Dumbbell Fly.
Related Tools
- Dumbbell Squeeze Press — View the individual Dumbbell Squeeze Press standards and next strength-level target.
- Dumbbell Fly — View the individual Dumbbell Fly standards and next strength-level target.
- Dumbbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Close Grip Dumbbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Neutral Grip 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.