These are the most popular Decline Dumbbell Fly workouts done by male lifters:
Decline Dumbbell Fly Standards
Measured in lb
Decline Dumbbell Fly strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Decline Dumbbell Fly Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 14 lb |
Novice | 30 lb |
Intermediate | 54 lb |
Advanced | 85 lb |
Elite | 122 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.10x |
Novice | 0.20x |
Intermediate | 0.30x |
Advanced | 0.50x |
Elite | 0.70x |
How much should I be able to Decline Dumbbell Fly? (lb)
What is the average Decline Dumbbell Fly? The average Decline Dumbbell Fly weight for a male lifter is 54 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Decline Dumbbell Fly? Male beginners should aim to lift 14 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 5 | 16 | 33 | 57 | 85 |
120 | 7 | 18 | 37 | 62 | 91 |
130 | 8 | 21 | 40 | 66 | 97 |
140 | 10 | 24 | 44 | 71 | 102 |
150 | 12 | 26 | 47 | 75 | 107 |
160 | 13 | 28 | 51 | 79 | 112 |
170 | 15 | 31 | 54 | 83 | 117 |
180 | 16 | 33 | 57 | 87 | 121 |
190 | 18 | 35 | 60 | 91 | 126 |
200 | 20 | 38 | 63 | 94 | 130 |
210 | 21 | 40 | 66 | 98 | 134 |
220 | 23 | 42 | 68 | 101 | 138 |
230 | 24 | 44 | 71 | 104 | 142 |
240 | 26 | 46 | 74 | 107 | 145 |
250 | 28 | 48 | 76 | 110 | 149 |
260 | 29 | 50 | 79 | 113 | 153 |
270 | 31 | 52 | 81 | 116 | 156 |
280 | 32 | 54 | 84 | 119 | 159 |
290 | 33 | 56 | 86 | 122 | 162 |
300 | 35 | 58 | 88 | 125 | 166 |
310 | 36 | 60 | 90 | 127 | 169 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 12 | 26 | 46 | 73 | 103 |
20 | 14 | 30 | 53 | 83 | 118 |
25 | 14 | 30 | 54 | 85 | 122 |
30 | 14 | 30 | 54 | 85 | 122 |
35 | 14 | 30 | 54 | 85 | 122 |
40 | 14 | 30 | 54 | 85 | 122 |
45 | 13 | 29 | 52 | 81 | 115 |
50 | 12 | 27 | 48 | 76 | 108 |
55 | 11 | 25 | 45 | 70 | 100 |
60 | 10 | 23 | 41 | 64 | 91 |
65 | 9 | 21 | 37 | 58 | 83 |
70 | 8 | 19 | 33 | 52 | 74 |
75 | 8 | 17 | 30 | 47 | 66 |
80 | 7 | 15 | 27 | 42 | 59 |
85 | 6 | 13 | 24 | 37 | 53 |
90 | 5 | 12 | 21 | 34 | 48 |
How many sets and reps of Decline Dumbbell Fly should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 12 | 23% | 42 |
2 | 3 | 10 | 20% | 37 |
3 | 3 | 15 | 9% | 17 |
4 | 4 | 12 | 8% | 14 |
5 | 4 | 15 | 7% | 12 |
6 | 4 | 10 | 6% | 10 |
7 | 3 | 8 | 3% | 6 |
7 | 2 | 10 | 3% | 6 |
9 | 4 | 8 | 3% | 5 |
10 | 2 | 12 | 2% | 4 |
Calculate Your Strength Level
Female
Female Decline Dumbbell Fly Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 7 lb |
Novice | 16 lb |
Intermediate | 29 lb |
Advanced | 45 lb |
Elite | 65 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.05x |
Novice | 0.10x |
Intermediate | 0.20x |
Advanced | 0.30x |
Elite | 0.45x |
How much should I be able to Decline Dumbbell Fly? (lb)
What is the average Decline Dumbbell Fly? The average Decline Dumbbell Fly weight for a female lifter is 29 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Decline Dumbbell Fly? Female beginners should aim to lift 7 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 4 | 11 | 22 | 37 | 55 |
100 | 5 | 12 | 24 | 39 | 57 |
110 | 5 | 13 | 25 | 41 | 59 |
120 | 6 | 14 | 26 | 42 | 61 |
130 | 6 | 15 | 27 | 44 | 62 |
140 | 7 | 16 | 28 | 45 | 64 |
150 | 7 | 16 | 29 | 46 | 66 |
160 | 8 | 17 | 30 | 47 | 67 |
170 | 8 | 18 | 31 | 48 | 68 |
180 | 9 | 18 | 32 | 49 | 69 |
190 | 9 | 19 | 33 | 50 | 71 |
200 | 10 | 20 | 34 | 51 | 72 |
210 | 10 | 20 | 34 | 52 | 73 |
220 | 11 | 21 | 35 | 53 | 74 |
230 | 11 | 21 | 36 | 54 | 75 |
240 | 11 | 22 | 36 | 55 | 76 |
250 | 12 | 22 | 37 | 56 | 77 |
260 | 12 | 23 | 38 | 57 | 78 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 6 | 13 | 24 | 39 | 55 |
20 | 7 | 15 | 28 | 44 | 63 |
25 | 7 | 16 | 29 | 45 | 65 |
30 | 7 | 16 | 29 | 45 | 65 |
35 | 7 | 16 | 29 | 45 | 65 |
40 | 7 | 16 | 29 | 45 | 65 |
45 | 7 | 15 | 27 | 43 | 62 |
50 | 6 | 14 | 25 | 40 | 58 |
55 | 6 | 13 | 24 | 37 | 53 |
60 | 5 | 12 | 21 | 34 | 49 |
65 | 5 | 11 | 19 | 31 | 44 |
70 | 4 | 10 | 17 | 28 | 40 |
75 | 4 | 9 | 16 | 25 | 35 |
80 | 3 | 8 | 14 | 22 | 32 |
85 | 3 | 7 | 12 | 20 | 28 |
90 | 3 | 6 | 11 | 18 | 26 |
How many sets and reps of Decline Dumbbell Fly should I do?
These are the most popular Decline Dumbbell Fly workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 27% | 4 |
1 | 4 | 10 | 27% | 4 |
3 | 4 | 12 | 20% | 3 |
4 | 3 | 12 | 7% | 1 |
4 | 2 | 13 | 7% | 1 |
4 | 2 | 12 | 7% | 1 |
4 | 2 | 10 | 7% | 1 |
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The Strength Level Calculator can show your exact level of strength at any bodyweight.
What do the strength standards mean?
Beginner | Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. |
---|---|
Novice | Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months. |
Intermediate | Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years. |
Advanced | Stronger than 80% of lifters. An advanced lifter has progressed for over five years. |
Elite | Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports. |