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Incline Dumbbell Fly Strength Standards for Men and Women

Discover how your Incline Dumbbell Fly performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Incline Dumbbell Fly Strength Level

Calculate Your Incline Dumbbell Fly Strength

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Incline Dumbbell Fly Weight Standards

Compare your Incline Dumbbell Fly performance to these weight standards and see where you stand.

LevelWeight
Beginner17 lbs
Novice34 lbs
Intermediate58 lbs
Advanced89 lbs
Elite125 lbs

Incline Dumbbell Fly Bodyweight Ratio Standards

See how your Incline Dumbbell Fly strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.35
Advanced0.50
Elite0.70
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.35
Elite0.50

Incline Dumbbell Fly Standards by Bodyweight

Find the Incline Dumbbell Fly strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs7 lbs18 lbs36 lbs59 lbs87 lbs
120 lbs9 lbs21 lbs39 lbs64 lbs93 lbs
130 lbs11 lbs24 lbs43 lbs69 lbs99 lbs
140 lbs13 lbs26 lbs47 lbs73 lbs104 lbs
150 lbs14 lbs29 lbs51 lbs78 lbs110 lbs
160 lbs16 lbs32 lbs54 lbs82 lbs115 lbs
170 lbs18 lbs34 lbs57 lbs86 lbs120 lbs
180 lbs20 lbs37 lbs61 lbs90 lbs124 lbs
190 lbs22 lbs39 lbs64 lbs94 lbs129 lbs
200 lbs23 lbs42 lbs67 lbs98 lbs133 lbs
210 lbs25 lbs44 lbs70 lbs102 lbs138 lbs
220 lbs27 lbs46 lbs73 lbs105 lbs142 lbs
230 lbs29 lbs49 lbs76 lbs109 lbs146 lbs
240 lbs30 lbs51 lbs79 lbs112 lbs150 lbs
250 lbs32 lbs53 lbs81 lbs115 lbs153 lbs
260 lbs34 lbs55 lbs84 lbs118 lbs157 lbs
270 lbs35 lbs57 lbs87 lbs122 lbs161 lbs
280 lbs37 lbs60 lbs89 lbs125 lbs164 lbs
290 lbs39 lbs62 lbs92 lbs128 lbs167 lbs
300 lbs40 lbs64 lbs94 lbs130 lbs171 lbs
310 lbs42 lbs66 lbs96 lbs133 lbs174 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs5 lbs12 lbs23 lbs38 lbs56 lbs
100 lbs5 lbs13 lbs25 lbs40 lbs59 lbs
110 lbs6 lbs14 lbs26 lbs42 lbs61 lbs
120 lbs7 lbs15 lbs28 lbs44 lbs64 lbs
130 lbs8 lbs17 lbs30 lbs46 lbs66 lbs
140 lbs9 lbs18 lbs31 lbs48 lbs69 lbs
150 lbs9 lbs19 lbs32 lbs50 lbs71 lbs
160 lbs10 lbs20 lbs34 lbs52 lbs73 lbs
170 lbs11 lbs21 lbs35 lbs53 lbs75 lbs
180 lbs11 lbs22 lbs36 lbs55 lbs76 lbs
190 lbs12 lbs23 lbs38 lbs56 lbs78 lbs
200 lbs13 lbs24 lbs39 lbs58 lbs80 lbs
210 lbs13 lbs24 lbs40 lbs59 lbs82 lbs
220 lbs14 lbs25 lbs41 lbs61 lbs83 lbs
230 lbs14 lbs26 lbs42 lbs62 lbs85 lbs
240 lbs15 lbs27 lbs43 lbs63 lbs86 lbs
250 lbs16 lbs28 lbs44 lbs64 lbs87 lbs
260 lbs16 lbs28 lbs45 lbs66 lbs89 lbs

Incline Dumbbell Fly Standards by Age

Discover how Incline Dumbbell Fly strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1515 lbs29 lbs50 lbs76 lbs107 lbs
2017 lbs33 lbs57 lbs87 lbs122 lbs
2517 lbs34 lbs58 lbs89 lbs125 lbs
3017 lbs34 lbs58 lbs89 lbs125 lbs
3517 lbs34 lbs58 lbs89 lbs125 lbs
4017 lbs34 lbs58 lbs89 lbs125 lbs
4516 lbs32 lbs55 lbs85 lbs119 lbs
5015 lbs30 lbs52 lbs80 lbs111 lbs
5514 lbs28 lbs48 lbs74 lbs103 lbs
6013 lbs26 lbs44 lbs67 lbs94 lbs
6512 lbs23 lbs40 lbs61 lbs85 lbs
7011 lbs21 lbs36 lbs55 lbs77 lbs
7510 lbs19 lbs32 lbs49 lbs69 lbs
809 lbs17 lbs29 lbs44 lbs61 lbs
858 lbs15 lbs26 lbs40 lbs55 lbs
907 lbs14 lbs24 lbs36 lbs50 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
157 lbs15 lbs27 lbs42 lbs60 lbs
208 lbs17 lbs31 lbs48 lbs68 lbs
258 lbs18 lbs31 lbs49 lbs70 lbs
308 lbs18 lbs31 lbs49 lbs70 lbs
358 lbs18 lbs31 lbs49 lbs70 lbs
408 lbs18 lbs31 lbs49 lbs70 lbs
458 lbs17 lbs30 lbs47 lbs66 lbs
508 lbs16 lbs28 lbs44 lbs62 lbs
557 lbs15 lbs26 lbs41 lbs58 lbs
607 lbs13 lbs24 lbs37 lbs53 lbs
656 lbs12 lbs22 lbs34 lbs48 lbs
705 lbs11 lbs19 lbs30 lbs43 lbs
755 lbs10 lbs18 lbs27 lbs39 lbs
805 lbs9 lbs16 lbs24 lbs35 lbs
854 lbs8 lbs14 lbs22 lbs31 lbs
904 lbs8 lbs13 lbs20 lbs28 lbs

Incline Dumbbell Fly Overview

The Incline Dumbbell Fly targets the upper chest, enhancing muscle definition and strength through a controlled, wide-arc motion on an inclined bench.

Muscles Worked

Equipment Needed

Dumbbells, Incline Bench

How To Perform the 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.

Want to perfect your form? Check out our detailed guide on Incline Dumbbell Fly for proper technique and tips.

Pro 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.

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