Incline Dumbbell Flyes

Progression Highlights

Starting Suggestions

Primer Sets18 lbs

Ease back in after 12 days away.

  • • Last session opened with 4 sets.
  • • 33% of Modern Era PR.
Steady Opener20 lbs

Match your last starting set to groove technique.

  • • Last top set: 35 lbs × 12 reps.
  • • 36% of Modern Era PR.
Progression Push22 lbs

Nudge the load forward while staying crisp.

  • • 40% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -23.3%
Days Since Last Session12
% of Modern Era PR63.6%
Days Since PR534

Recent Workouts

LastNov 18(12d ago)
20→35 lbs
4 sets · 48 reps · 1,320 vol
-1Dec 10, 2024(355d ago)
30→45 lbs
4 sets · 48 reps · 1,800 vol
-2Oct 4, 2024(422d ago)
30→35 lbs
4 sets · 48 reps · 1,560 vol
-3Sep 7, 2024(449d ago)
30→40 lbs
4 sets · 48 reps · 1,620 vol
-4Aug 31, 2024(456d ago)
40→50 lbs
4 sets · 38 reps · 1,720 vol

PR Progression (Modern Era)

55 lbJun 14, 2024(534d ago)
1 set8 reps440 vol
50 lbJun 7, 2024(541d ago)
1 set10 reps500 vol
45 lbJun 1, 2024(547d ago)
1 set12 reps540 vol
40 lbMar 11, 2023(995d ago)
1 set10 reps400 vol
35 lbAug 13, 2022(1205d ago)
1 set10 reps350 vol
30 lbApr 14, 2021(1691d ago)
1 set10 reps300 vol

Rep Range Records

1RM70 lbs · 8 repsJun 14, 2024 (534d ago)(from 55 lbs)
3RM—
5RM—
8RM55 lbs · 8 repsJun 14, 2024 (534d ago)
10RM50 lbs · 10 repsJun 7, 2024 (541d ago)
12RM45 lbs · 12 repsJun 1, 2024 (547d ago)

Frequently Paired

  1. 1.
    Cable Crossover
    32% of sessions
  2. 2.
    Barbell Incline Bench Press
    19% of sessions
  3. 3.
    Dumbbell Bench Press
    32% of sessions
  4. 4.
    Bent-Arm Dumbbell Pullover
    11% of sessions
  5. 5.
    Barbell Bench Press
    35% of sessions
  6. 6.
    Smith Machine Bench Press
    11% of sessions
  7. 7.
    Isolateral Plate Loaded Press
    11% of sessions
  8. 8.
    Isolateral Plate Loaded Incline Press
    14% of sessions
  9. 9.
    Incline Dumbbell Bench Press
    11% of sessions
  10. 10.
    Standing Calf Raise
    11% of sessions
Action: Try 40 lbs for working sets
(30 days)35 lbsT11-18(12 days ago)2025-11-18
(60 days)35 lbsT11-18(12 days ago)2025-11-18
(90 days)35 lbsT11-18(12 days ago)2025-11-18
(180 days)35 lbsT11-18(12 days ago)2025-11-18
(365 days)45 lbsT12-10(355 days ago)2024-12-10
(Modern Era)55 lbsF6-14-24(534 days ago)2024-06-14
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Dumbbell
Avg. Weight Lifted
43.4
Avg. Improvement
0.42
Highest Weight (Modern Era)
55 lbs 2024-06-14
Latest Weight
35 lbs 2025-11-18
Lowest Weight
15 lbs 2018-02-04
Days
37
Sets
132
Gap
35
Highest Volume (Modern Era)
540 2024-06-01
Reps avg. improvement
0.2

Workout History

T11-184 sets
20 lb
12 Reps
25 lb
12 Reps
30 lb
12 Reps
35 lb
12 Reps
PR: 55 (534 days ago) [64%]
T12-104 sets
30 lb
12 Reps
35 lb
12 Reps
40 lb
12 Reps
45 lb
12 Reps
PR: 55 (534 days ago) [82%]
F10-4-244 sets
30 lb
12 Reps
30 lb
12 Reps
35 lb
12 Reps
35 lb
12 Reps
PR: 55 (534 days ago) [64%]
S9-7-244 sets
30 lb
12 Reps
30 lb
12 Reps
35 lb
12 Reps
40 lb
12 Reps
PR: 55 (534 days ago) [73%]
Focus on proper form
S8-31-244 sets
40 lb
12 Reps
45 lb
12 Reps
50 lb
7 Reps
50 lb
7 Reps
PR: 55 (534 days ago) [91%]
F6-14-244 sets
40 lb
12 Reps
45 lb
10 Reps
50 lb
8 Reps
⭐ME55 lb
8 Reps
PR: 55 (534 days ago) [100%]