Barbell Board Press vs Cable Fly Strength Standards

Barbell Board Press vs Cable Fly Strength Standards

Use these tables to compare the estimated one-rep max required for the barbell board press and cable fly to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.

Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Barbell Board Press / Cable Fly, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Barbell Board 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.

Women’s Barbell Board 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.

How Your Barbell Board Press vs Cable Fly Result Is Calculated

Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.

1. Estimate a one-rep max from each set

The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

For the most useful Barbell Board Press vs Cable Fly comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.

2. Find the barbell board press strength level

For barbell board press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.

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.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

4. Compare the two results

Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.

A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.

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 Board Press and Cable Fly Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Fly standard minus the Barbell Board Press standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Barbell Board Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell Board Press and Cable Fly Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Fly standard minus the Barbell Board Press standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Barbell Board Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell Board Press and Cable Fly Exercises Used by This Calculator

The calculator expects repeatable barbell board press and cable fly results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Board 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 Barbell Board Press setup and load convention

Flat bench fixed at 0 degrees. Rigid noncompressive board top exactly 3.0 inches above the sternum contact point. Board is secured without holder assistance. Index fingers centered on the 81 cm rings. Total load includes the straight bar and all plates. Bar contacts the board over the sternum region. Each contact is motionless for one full second. Head, shoulders, buttocks, and both feet maintain contact. Leg drive is allowed without losing five-point contact. Finish with full simultaneous elbow lockout without assistance.

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 Board Press result and one recent Cable Fly result

First lift: weight used and 1–12 strict reps. Second lift: total selected cable weight and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Barbell Board Press — View the individual Barbell Board Press standards and next strength-level target.
• Cable Fly — View the individual Cable Fly standards and next strength-level target.
• Barbell Bench Pin 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.
• Spoto Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Paused Barbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.