Barbell Bench Pin Press vs Cable Fly Strength Standards
Compare your barbell bench pin press and cable fly against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell load and 1–12 strict reps. Second lift: total selected cable weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, press the total barbell weight from motionless rack pins to full lockout, then return under control to the same pins. For the second exercise, use two matched handles and consistent station setup, move from the same open-chest position through matched fly arcs, and return under control. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Pin Press vs Cable Fly Strength Standards
These bodyweight tables place the barbell bench pin press and cable fly targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Barbell Bench Pin Press / Cable Fly, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Barbell Bench Pin Press vs Cable Fly Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Bench Pin Press | 77 lb34.9 kg | 112 lb50.8 kg | 147 lb66.7 kg | 182 lb82.6 kg |
| Cable Fly | 25 lb11.3 kg | 42 lb19.1 kg | 66 lb29.9 kg | 92 lb41.7 kg | |
| 130 lb59 kg | Barbell Bench Pin Press | 82 lb37.2 kg | 118 lb53.5 kg | 155 lb70.3 kg | 192 lb87.1 kg |
| Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg | |
| 140 lb63.5 kg | Barbell Bench Pin Press | 86 lb39 kg | 124 lb56.2 kg | 163 lb73.9 kg | 202 lb91.6 kg |
| Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg | |
| 150 lb68 kg | Barbell Bench Pin Press | 90 lb40.8 kg | 130 lb59 kg | 171 lb77.6 kg | 211 lb95.7 kg |
| Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg | |
| 160 lb72.6 kg | Barbell Bench Pin Press | 94 lb42.6 kg | 136 lb61.7 kg | 178 lb80.7 kg | 220 lb99.8 kg |
| Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg | |
| 170 lb77.1 kg | Barbell Bench Pin Press | 97 lb44 kg | 141 lb64 kg | 186 lb84.4 kg | 229 lb103.9 kg |
| Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg | |
| 180 lb81.6 kg | Barbell Bench Pin Press | 101 lb45.8 kg | 147 lb66.7 kg | 193 lb87.5 kg | 238 lb108 kg |
| Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg | |
| 190 lb86.2 kg | Barbell Bench Pin Press | 105 lb47.6 kg | 152 lb68.9 kg | 200 lb90.7 kg | 247 lb112 kg |
| Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg | |
| 200 lb90.7 kg | Barbell Bench Pin Press | 109 lb49.4 kg | 157 lb71.2 kg | 207 lb93.9 kg | 256 lb116.1 kg |
| Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg | |
| 210 lb95.3 kg | Barbell Bench Pin Press | 112 lb50.8 kg | 162 lb73.5 kg | 214 lb97.1 kg | 264 lb119.7 kg |
| Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg | |
| 220 lb99.8 kg | Barbell Bench Pin Press | 116 lb52.6 kg | 168 lb76.2 kg | 221 lb100.2 kg | 272 lb123.4 kg |
| Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg | |
| 230 lb104.3 kg | Barbell Bench Pin Press | 119 lb54 kg | 173 lb78.5 kg | 227 lb103 kg | 281 lb127.5 kg |
| Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg | |
| 240 lb108.9 kg | Barbell Bench Pin Press | 123 lb55.8 kg | 178 lb80.7 kg | 234 lb106.1 kg | 289 lb131.1 kg |
| Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg | |
| 250 lb113.4 kg | Barbell Bench Pin Press | 126 lb57.2 kg | 183 lb83 kg | 240 lb108.9 kg | 297 lb134.7 kg |
| Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg | |
| 260 lb117.9 kg | Barbell Bench Pin Press | 129 lb58.5 kg | 187 lb84.8 kg | 247 lb112 kg | 304 lb137.9 kg |
| Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg | |
| 270 lb122.5 kg | Barbell Bench Pin Press | 133 lb60.3 kg | 192 lb87.1 kg | 253 lb114.8 kg | 312 lb141.5 kg |
| Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg | |
| 280 lb127 kg | Barbell Bench Pin Press | 136 lb61.7 kg | 197 lb89.4 kg | 259 lb117.5 kg | 320 lb145.1 kg |
| Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg | |
| 290 lb131.5 kg | Barbell Bench Pin Press | 139 lb63 kg | 201 lb91.2 kg | 265 lb120.2 kg | 327 lb148.3 kg |
| Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg | |
| 300 lb136.1 kg | Barbell Bench Pin Press | 142 lb64.4 kg | 206 lb93.4 kg | 271 lb122.9 kg | 335 lb152 kg |
| Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
Women’s Barbell Bench Pin Press vs Cable Fly Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Bench Pin Press | 37 lb16.8 kg | 57 lb25.9 kg | 80 lb36.3 kg | 103 lb46.7 kg |
| Cable Fly | 11 lb5 kg | 18 lb8.2 kg | 31 lb14.1 kg | 45 lb20.4 kg | |
| 110 lb49.9 kg | Barbell Bench Pin Press | 39 lb17.7 kg | 61 lb27.7 kg | 85 lb38.6 kg | 110 lb49.9 kg |
| Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg | |
| 120 lb54.4 kg | Barbell Bench Pin Press | 41 lb18.6 kg | 65 lb29.5 kg | 90 lb40.8 kg | 116 lb52.6 kg |
| Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg | |
| 130 lb59 kg | Barbell Bench Pin Press | 44 lb20 kg | 68 lb30.8 kg | 95 lb43.1 kg | 123 lb55.8 kg |
| Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg | |
| 140 lb63.5 kg | Barbell Bench Pin Press | 46 lb20.9 kg | 72 lb32.7 kg | 100 lb45.4 kg | 129 lb58.5 kg |
| Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg | |
| 150 lb68 kg | Barbell Bench Pin Press | 48 lb21.8 kg | 75 lb34 kg | 105 lb47.6 kg | 135 lb61.2 kg |
| Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg | |
| 160 lb72.6 kg | Barbell Bench Pin Press | 50 lb22.7 kg | 78 lb35.4 kg | 110 lb49.9 kg | 141 lb64 kg |
| Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg | |
| 170 lb77.1 kg | Barbell Bench Pin Press | 52 lb23.6 kg | 82 lb37.2 kg | 114 lb51.7 kg | 147 lb66.7 kg |
| Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg | |
| 180 lb81.6 kg | Barbell Bench Pin Press | 54 lb24.5 kg | 85 lb38.6 kg | 119 lb54 kg | 152 lb68.9 kg |
| Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg | |
| 190 lb86.2 kg | Barbell Bench Pin Press | 56 lb25.4 kg | 88 lb39.9 kg | 123 lb55.8 kg | 158 lb71.7 kg |
| Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg | |
| 200 lb90.7 kg | Barbell Bench Pin Press | 58 lb26.3 kg | 91 lb41.3 kg | 127 lb57.6 kg | 164 lb74.4 kg |
| Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg | |
| 210 lb95.3 kg | Barbell Bench Pin Press | 60 lb27.2 kg | 94 lb42.6 kg | 131 lb59.4 kg | 169 lb76.7 kg |
| Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg | |
| 220 lb99.8 kg | Barbell Bench Pin Press | 62 lb28.1 kg | 97 lb44 kg | 136 lb61.7 kg | 174 lb78.9 kg |
| Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg | |
| 230 lb104.3 kg | Barbell Bench Pin Press | 64 lb29 kg | 100 lb45.4 kg | 140 lb63.5 kg | 180 lb81.6 kg |
| Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg | |
| 240 lb108.9 kg | Barbell Bench Pin Press | 66 lb29.9 kg | 103 lb46.7 kg | 144 lb65.3 kg | 185 lb83.9 kg |
| Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
How Your Barbell Bench Pin Press vs Cable Fly Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Barbell Bench Pin Press and Cable Fly sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the barbell bench pin press strength level
The standards use the sex-specific thresholds from the individual Barbell Bench Pin Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the cable fly strength level
The standards use the sex-specific total-selected-weight thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the barbell bench pin press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the cable fly | Adjust cable fly targets with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Barbell Bench Pin Press and Cable Fly Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 40.9 to 75.3 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Fly standard minus the Barbell Bench Pin Press standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Barbell Bench Pin Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Bench Pin Press and Cable Fly Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 100–240 lb bodyweight, the Elite gap changes from 26.3 to 47.2 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Fly standard minus the Barbell Bench Pin Press standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Barbell Bench Pin Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Bench Pin Press and Cable Fly Exercises Used by This Calculator
Compare like-for-like attempts by keeping the barbell bench pin press and cable fly setup consistent with their individual rules. Use strict, repeatable Barbell Bench Pin Press and Cable Fly tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the exercise-specific Barbell Bench Pin Press setup and load convention
Barbell Bench Pin Press only. press the total barbell weight from motionless rack pins to full lockout, then return under control to the same pins. Do not enter touch-and-go benching, chest bounce, high-pin partials, board support, rolling the bar on pins, Smith-machine pressing, assisted positives, or changed pin height.
Enter total selected cable weight
Use two matched handles and consistent station setup, move from the same open-chest position through matched fly arcs, and return under control. Do not enter per-side weight, presses, fly-press hybrids, cable rebound, slamming, partial, unilateral, machine, or dumbbell reps.
Enter one recent Barbell Bench Pin Press result and one recent Cable Fly result
First lift: total barbell load and 1–12 strict reps. Second lift: total selected cable weight and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Bench Pin Press — View the individual Barbell Bench Pin Press standards and next strength-level target.
- Cable Fly — View the individual Cable Fly standards and next strength-level target.
- Paused Barbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Spoto Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.