Dumbbell Flyes

Progression Highlights

Starting Suggestions

Primer Sets21.5 lbs

Ease back in after 300 days away.

  • • Last session opened with 3 sets.
  • • 39% of Modern Era PR.
Steady Opener25 lbs

Match your last starting set to groove technique.

  • • Last top set: 35 lbs × 15 reps.
  • • 45% of Modern Era PR.
Progression Push27 lbs

Nudge the load forward while staying crisp.

  • • 49% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -10.0%
Days Since Last Session300
% of Modern Era PR63.6%
Days Since PR621

Recent Workouts

LastMar 21, 2025(300d ago)
25→35 lbs
3 sets · 45 reps · 1,350 vol
-1Aug 2, 2024(531d ago)
30→30 lbs
1 set · 20 reps · 600 vol
-2May 3, 2024(621d ago)
40→55 lbs
4 sets · 40 reps · 1,870 vol
-3Mar 11, 2024(674d ago)
35→50 lbs
4 sets · 38 reps · 1,580 vol
-4Feb 3, 2023(1076d ago)
20→40 lbs
5 sets · 50 reps · 1,500 vol

PR Progression (Modern Era)

55 lbMay 3, 2024(621d ago)
1 set8 reps440 vol
50 lbMar 11, 2024(674d ago)
1 set8 reps400 vol
40 lbFeb 3, 2023(1076d ago)
1 set10 reps400 vol
35 lbMay 12, 2021(1708d ago)
1 set10 reps350 vol
30 lbApr 7, 2021(1743d ago)
1 set10 reps300 vol

Rep Range Records

1RM70 lbs · 8 repsMay 3, 2024 (621d ago)(from 55 lbs)
3RM—
5RM—
8RM55 lbs · 8 repsMay 3, 2024 (621d ago)
10RM50 lbs · 10 repsMay 3, 2024 (621d ago)
12RM40 lbs · 12 repsMay 3, 2024 (621d ago)

Frequently Paired

  1. 1.
    Cable Crossover
    32% of sessions
  2. 2.
    Isolateral Plate Loaded Incline Press
    28% of sessions
  3. 3.
    Incline Dumbbell Bench Press
    20% of sessions
  4. 4.
    Machine Bench Press
    8% of sessions
  5. 5.
    Barbell Bench Press
    36% of sessions
  6. 6.
    Dumbbell Bench Press
    24% of sessions
  7. 7.
    Decline Barbell Bench Press
    8% of sessions
  8. 8.
    Low Cable Crossover
    8% of sessions
  9. 9.
    Isolateral Plate Loaded Decline Press
    12% of sessions
  10. 10.
    Weighted Crunch
    4% of sessions
Action: Try 40 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)35 lbsF3-212025-03-21
(Modern Era)55 lbs 2024-05-03 18:30:14
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Dumbbell
Avg. Weight Lifted
37.7
Avg. Improvement
0.66
Highest Weight (Modern Era)
55 lbs 2024-05-03 18:30:14
Latest Weight
35 lbs 2025-03-21
Lowest Weight
20 lbs 2019-01-21 21:23:31
Days
25
Sets
76
Gap
35
Highest Volume (Modern Era)
600 2024-08-02
Reps avg. improvement
0.2

Workout History

F3-213 sets
25 lb
15
30 lb
15
35 lb
15
PR: 55 (621 days ago) [64%]
Emphasize center squeeze by rotating pinkies at the bottom think you should be on the outside at the top pinkies should almost met in the middle
F8-2-241 sets
30 lb
20
PR: 55 (621 days ago) [55%]
F5-3-244 sets
40 lb
12
45 lb
10
⭐ME50 lb
10
⭐ME55 lb
8
PR: 55 (621 days ago) [100%]
M3-11-244 sets
35 lb
12
40 lb
10
⭐ME45 lb
8
⭐ME50 lb
8
PR: 55 (621 days ago) [91%]
F2-3-235 sets
20 lb
10
25 lb
10
30 lb
10
35 lb
10
⭐ME40 lb
10
PR: 55 (621 days ago) [73%]
W5-12-213 sets
25 lb
10
30 lb
10
⭐ME35 lb
10
PR: 55 (621 days ago) [64%]