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Incline Dumbbell Fly Strength Standards

Quick Answer Incline Dumbbell Fly

A 180 lb male with an Intermediate-level Incline Dumbbell Fly of 60 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 89 lbs (0.49x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Incline Dumbbell Fly demonstration
Competition-Verified

How strong is your Incline Dumbbell Fly? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Shoulders (Deltoids), Triceps, Chest
Equipment Dumbbells, Incline Bench
Data Points 71 rows
Difficulty Intermediate
Type Isolation

How Strong Is Your Incline Dumbbell Fly?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Incline Dumbbell Fly?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 6 17 35 58 86
120 8 20 38 63 92
130 10 23 42 68 98
140 12 25 46 72 103
150 13 28 50 77 109
160 15 31 53 81 114
170 17 33 56 85 119
180 19 36 60 89 123
190 21 38 63 93 128
200 22 41 66 97 132
210 24 43 69 101 137
220 26 45 72 104 141
230 28 48 75 108 145
240 29 50 78 111 149
250 31 52 80 114 152
260 33 54 83 117 156
270 34 56 86 121 160
280 36 59 88 124 163
290 38 61 91 127 166
300 39 63 93 129 170
310 41 65 95 132 173

How Does Age Affect Incline Dumbbell Fly Strength?

How Incline Dumbbell Fly standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 14 28 49 75 106
20 16 32 56 86 121
25 16 33 57 88 124
30 16 33 57 88 124
35 16 33 57 88 124
40 16 33 57 88 124
45 15 31 54 84 118
50 14 29 51 79 110
55 13 27 47 73 102
60 12 25 43 66 93
65 11 22 39 60 84
70 10 20 35 54 76
75 9 18 31 48 68
80 8 16 28 43 60
85 7 14 25 39 54
90 6 13 23 35 49

What Do Incline Dumbbell Fly Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning dumbbell stabilization and control on the Incline Dumbbell Fly, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Incline Dumbbell Fly with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Incline Dumbbell Fly is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Incline Dumbbell Fly through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Incline Dumbbell Fly strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Incline Dumbbell Fly

Tier-specific training recommendations to move your Incline Dumbbell Fly to the next level.

Beginner → Novice Building Your Foundation
  • Train the Incline Dumbbell Fly 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Incline Dumbbell Fly.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Incline Dumbbell Fly plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Incline Dumbbell Fly strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Incline Dumbbell Fly

  1. Adjust an incline bench to a 30-45 degree angle and sit with your back firmly against the pad.
  2. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and extend your arms straight above your chest.
  3. Slightly bend your elbows to protect your joints.
  4. Inhale and slowly lower the dumbbells in a wide arc until they are level with your chest, maintaining the slight bend in your elbows.
  5. Exhale and bring the dumbbells back to the starting position by squeezing your chest muscles together.
  6. Repeat for the desired number of repetitions.

Read the complete Incline Dumbbell Fly guide on FitnessVolt →

Tips for Incline Dumbbell Fly

  • Maintain a controlled motion to avoid shoulder strain.
  • Focus on the stretch and contraction of your chest muscles.
  • Avoid allowing the dumbbells to touch at the top to keep tension on the muscles.
  • Keep your feet flat on the ground for better stability.
  • Adjust the bench angle to target different areas of the chest.

Where Do These Incline Dumbbell Fly Standards Come From?

These Incline Dumbbell Fly standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Incline Dumbbell Fly Good for Your Weight?

Strength standards help you objectively measure your Incline Dumbbell Fly performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Incline Dumbbell Fly 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Incline Dumbbell Fly depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Incline Dumbbell Fly within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE