Barbell JM Press vs Cable Fly Strength Standards

Barbell JM Press vs Cable Fly Strength Standards

The paired standards below show what the barbell JM press and cable fly 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 Barbell JM Press / Cable Fly in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Barbell JM 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 JM 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 JM 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)

Set quality matters for this Barbell JM Press vs Cable Fly comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.

2. Find the barbell JM press strength level

The standards use the sex-specific strength levels from the individual Barbell JM 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.

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 JM 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 JM Press standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Barbell JM Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell JM 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 JM Press standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Barbell JM Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell JM Press and Cable Fly Exercises Used by This Calculator

For a useful comparison, perform a strict barbell JM press and a strict cable fly using the setup and load rules below. Use strict, repeatable Barbell JM 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.

Enter total barbell weight for a strict JM press

Use a flat bench and straight free-weight barbell. Lower under control toward a consistent high-torso target, preserve the triceps-dominant press-extension path, and finish at full elbow extension. Do not substitute a bench press, skull crusher, rolling extension, partial, bounced, assisted, Smith-machine, or overload-device rep.

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 JM Press result and one recent Cable Fly result

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

Related Tools

• Barbell JM Press — View the individual Barbell JM Press standards and next strength-level target.
• Cable Fly — View the individual Cable Fly standards and next strength-level target.
• Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Lying Barbell Triceps Extensions — 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.
• Triceps Pushdown (Cable) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.