Cable Fly vs Close Grip Bench Press Strength Standards

Cable Fly vs Close Grip Bench Press Strength Standards

The paired standards below show what the cable fly and close-grip bench press each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.

Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Cable Fly / Close-Grip Bench Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Cable Fly vs Close-Grip Bench Press 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 Cable Fly vs Close-Grip Bench Press 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 Cable Fly vs Close Grip Bench Press Result Is Calculated

The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.

1. Estimate a one-rep max from each set

A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.

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

Use recent Cable Fly and Close-Grip Bench Press 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 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.

3. Find the close-grip bench press strength level

For close-grip bench 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.

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

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.

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 Cable Fly and Close Grip Bench Press Standards Differ

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

How Women’s Cable Fly and Close Grip Bench Press Standards Differ

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

Cable Fly and Close Grip Bench Press Exercises Used by This Calculator

For a useful comparison, perform a strict cable fly and a strict close-grip bench press using the setup and load rules below. Use strict, repeatable Cable Fly and Close Grip Bench Press 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.

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.

Use the Close-Grip Bench Press setup and load convention

Barbell is lowered under control to the lower chest or sternum on every repetition. A narrow grip is used with hands inside shoulder width. Elbows remain tucked throughout the lift. The bar must clearly touch the chest before pressing upward. Each rep finishes with full elbow lockout. Raw lifting only; no equipped or assisted pressing is included. No wide-grip benching, partial reps, Smith machine pressing, incline pressing, floor press, board press, or machine press variations are included. Each repetition must be performed with consistent technique and grip across tests. Estimated 1RM is calculated from the entered load and reps.

Enter one recent Cable Fly result and one recent Close Grip Bench Press result

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

Related Tools

• Cable Fly — View the individual Cable Fly standards and next strength-level target.
• Barbell Close-Grip Bench Press — View the individual Close-Grip Bench Press standards and next strength-level target.
• Machine Chest Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Incline Dumbbell Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Chest Press Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.