Incline Dumbbell Fly

Incline Dumbbell Fly shows average weight and strength standards as a reference for chest. Primary muscles: Upper pectoralis.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 26 kg

Women 14 kg

Incline Dumbbell Fly: Average weight [1RM]

Level
Beginner	7 kg	3 kg
Novice	15 kg	8 kg
Intermediate	26 kg	14 kg
Advanced	40 kg	22 kg
Elite	56 kg	31 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	3	8	16	26	39
55	4	9	18	29	42
60	5	11	20	31	45
65	6	12	21	34	48
70	6	13	23	36	50
75	7	15	25	38	53
80	8	16	27	40	55
85	9	17	28	42	58
90	10	18	30	44	60
95	11	20	31	46	62
100	12	21	33	47	64
105	13	22	34	49	66
110	14	23	35	51	68
115	14	24	37	52	70
120	15	25	38	54	72
125	16	26	39	55	73
130	17	27	41	57	75
135	18	28	42	58	77
140	18	29	43	60	78

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	6	13	22	34	48
20	7	15	25	39	55
25	7	15	26	40	56
30	7	15	26	40	56
35	7	15	26	40	56
40	7	15	26	40	56
45	7	14	25	38	53
50	6	13	23	36	50
55	6	12	21	33	46
60	5	11	20	30	42
65	5	10	18	27	38
70	4	9	16	24	34
75	4	8	14	22	31
80	4	7	13	20	27
85	3	7	11	17	25
90	3	6	10	16	22

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	5	10	16	25
45	2	5	11	18	26
50	2	6	11	19	27
55	3	7	12	20	29
60	3	7	13	21	30
65	4	8	14	22	31
70	4	8	15	23	32
75	4	9	15	23	33
80	5	9	16	24	34
85	5	10	16	25	35
90	5	10	17	26	36
95	6	11	18	26	36
100	6	11	18	27	37
105	6	11	19	28	38
110	6	12	19	28	39
115	7	12	20	29	39
120	7	13	20	30	40

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	6	12	19	27
20	3	7	13	21	30
25	3	8	14	22	31
30	3	8	14	22	31
35	3	8	14	22	31
40	3	8	14	22	31
45	3	7	13	21	30
50	3	7	12	19	28
55	3	6	11	18	26
60	3	6	10	16	24
65	2	5	9	15	21
70	2	5	8	13	19
75	2	4	7	12	17
80	2	4	7	11	15
85	1	3	6	10	14
90	1	3	5	9	12

Group	Muscles
Primary muscles	Upper pectoralis
Secondary muscles	Deltoids, Triceps brachii, Biceps brachii
Stabilizers	External obliques
Grip	None

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	3	8	16	26	39
55	4	9	18	29	42
60	5	11	20	31	45
65	6	12	21	34	48
70	6	13	23	36	50
75	7	15	25	38	53
80	8	16	27	40	55
85	9	17	28	42	58
90	10	18	30	44	60
95	11	20	31	46	62
100	12	21	33	47	64
105	13	22	34	49	66
110	14	23	35	51	68
115	14	24	37	52	70
120	15	25	38	54	72
125	16	26	39	55	73
130	17	27	41	57	75
135	18	28	42	58	77
140	18	29	43	60	78

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	6	13	22	34	48
20	7	15	25	39	55
25	7	15	26	40	56
30	7	15	26	40	56
35	7	15	26	40	56
40	7	15	26	40	56
45	7	14	25	38	53
50	6	13	23	36	50
55	6	12	21	33	46
60	5	11	20	30	42
65	5	10	18	27	38
70	4	9	16	24	34
75	4	8	14	22	31
80	4	7	13	20	27
85	3	7	11	17	25
90	3	6	10	16	22

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	5	10	16	25
45	2	5	11	18	26
50	2	6	11	19	27
55	3	7	12	20	29
60	3	7	13	21	30
65	4	8	14	22	31
70	4	8	15	23	32
75	4	9	15	23	33
80	5	9	16	24	34
85	5	10	16	25	35
90	5	10	17	26	36
95	6	11	18	26	36
100	6	11	18	27	37
105	6	11	19	28	38
110	6	12	19	28	39
115	7	12	20	29	39
120	7	13	20	30	40

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	6	12	19	27
20	3	7	13	21	30
25	3	8	14	22	31
30	3	8	14	22	31
35	3	8	14	22	31
40	3	8	14	22	31
45	3	7	13	21	30
50	3	7	12	19	28
55	3	6	11	18	26
60	3	6	10	16	24
65	2	5	9	15	21
70	2	5	8	13	19
75	2	4	7	12	17
80	2	4	7	11	15
85	1	3	6	10	14
90	1	3	5	9	12

Incline Dumbbell Fly

Average weight: Intermediate

Incline Dumbbell Fly: Average weight [1RM]

Incline Dumbbell Fly: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

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World records

How to read the table

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Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	3	8	16	26	39
55	4	9	18	29	42
60	5	11	20	31	45
65	6	12	21	34	48
70	6	13	23	36	50
75	7	15	25	38	53
80	8	16	27	40	55
85	9	17	28	42	58
90	10	18	30	44	60
95	11	20	31	46	62
100	12	21	33	47	64
105	13	22	34	49	66
110	14	23	35	51	68
115	14	24	37	52	70
120	15	25	38	54	72
125	16	26	39	55	73
130	17	27	41	57	75
135	18	28	42	58	77
140	18	29	43	60	78

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	6	13	22	34	48
20	7	15	25	39	55
25	7	15	26	40	56
30	7	15	26	40	56
35	7	15	26	40	56
40	7	15	26	40	56
45	7	14	25	38	53
50	6	13	23	36	50
55	6	12	21	33	46
60	5	11	20	30	42
65	5	10	18	27	38
70	4	9	16	24	34
75	4	8	14	22	31
80	4	7	13	20	27
85	3	7	11	17	25
90	3	6	10	16	22

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	5	10	16	25
45	2	5	11	18	26
50	2	6	11	19	27
55	3	7	12	20	29
60	3	7	13	21	30
65	4	8	14	22	31
70	4	8	15	23	32
75	4	9	15	23	33
80	5	9	16	24	34
85	5	10	16	25	35
90	5	10	17	26	36
95	6	11	18	26	36
100	6	11	18	27	37
105	6	11	19	28	38
110	6	12	19	28	39
115	7	12	20	29	39
120	7	13	20	30	40

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	6	12	19	27
20	3	7	13	21	30
25	3	8	14	22	31
30	3	8	14	22	31
35	3	8	14	22	31
40	3	8	14	22	31
45	3	7	13	21	30
50	3	7	12	19	28
55	3	6	11	18	26
60	3	6	10	16	24
65	2	5	9	15	21
70	2	5	8	13	19
75	2	4	7	12	17
80	2	4	7	11	15
85	1	3	6	10	14
90	1	3	5	9	12