Incline Dumbbell Fly

Incline Dumbbell Fly Standards

Measured in lb

Incline Dumbbell Fly strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Incline Dumbbell Fly standards are based on 95,000 lifts by Strength Level users

Male Incline Dumbbell Fly Standards (lb)

Entire Community

Strength Level Weight
Beginner 16 lb
Novice 33 lb
Intermediate 57 lb
Advanced 88 lb
Elite 124 lb
Strength Level Bodyweight Ratio
Beginner 0.10x
Novice 0.20x
Intermediate 0.35x
Advanced 0.50x
Elite 0.70x

How much should I be able to Incline Dumbbell Fly? (lb)

What is the average Incline Dumbbell Fly? The average Incline Dumbbell Fly weight for a male lifter is 57 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Incline Dumbbell Fly? Male beginners should aim to lift 16 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

BW Beg. Nov. Int. Adv. 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
Age Beg. Nov. Int. Adv. 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

How many sets and reps of Incline Dumbbell Fly should I do?

These are the most popular Incline Dumbbell Fly workouts done by male lifters:

3x10 21%
3x12 13%
3x8 12%
4x10 8%
3x15 6%

Calculate Your Strength Level

lb
lb
years old

Female Incline Dumbbell Fly Standards (lb)

Entire Community

Strength Level Weight
Beginner 7 lb
Novice 17 lb
Intermediate 30 lb
Advanced 48 lb
Elite 69 lb
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.10x
Intermediate 0.20x
Advanced 0.35x
Elite 0.50x

How much should I be able to Incline Dumbbell Fly? (lb)

What is the average Incline Dumbbell Fly? The average Incline Dumbbell Fly weight for a female lifter is 30 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Incline Dumbbell Fly? Female beginners should aim to lift 7 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 4 11 22 37 55
100 4 12 24 39 58
110 5 13 25 41 60
120 6 14 27 43 63
130 7 16 29 45 65
140 8 17 30 47 68
150 8 18 31 49 70
160 9 19 33 51 72
170 10 20 34 52 74
180 10 21 35 54 75
190 11 22 37 55 77
200 12 23 38 57 79
210 12 23 39 58 81
220 13 24 40 60 82
230 13 25 41 61 84
240 14 26 42 62 85
250 15 27 43 63 86
260 15 27 44 65 88
Age Beg. Nov. Int. Adv. Elite
15 6 14 26 41 59
20 7 16 30 47 67
25 7 17 30 48 69
30 7 17 30 48 69
35 7 17 30 48 69
40 7 17 30 48 69
45 7 16 29 46 65
50 7 15 27 43 61
55 6 14 25 40 57
60 6 12 23 36 52
65 5 11 21 33 47
70 4 10 18 29 42
75 4 9 17 26 38
80 4 8 15 23 34
85 3 7 13 21 30
90 3 7 12 19 27

How many sets and reps of Incline Dumbbell Fly should I do?

These are the most popular Incline Dumbbell Fly workouts done by female lifters:

3x12 20%
3x10 20%
4x10 8%
4x12 7%
3x15 6%

Calculate Your Strength Level

lb
lb
years old

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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.