Barbell Tempo Bench vs Cable Fly Strength Standards
Compare your barbell tempo bench 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, controlled unrack, consistent grip, slow descent, controlled chest touch, no bounce, stable shoulders and hips, and full elbow lockout. 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 Tempo Bench vs Cable Fly Strength Standards
These bodyweight tables place the barbell tempo bench 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 Tempo Bench / 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 Tempo Bench 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 Tempo Bench | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | 175 lb79.4 kg |
| Cable Fly | 25 lb11.3 kg | 42 lb19.1 kg | 66 lb29.9 kg | 92 lb41.7 kg | |
| 130 lb59 kg | Barbell Tempo Bench | 82 lb37.2 kg | 111 lb50.3 kg | 148 lb67.1 kg | 185 lb83.9 kg |
| Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg | |
| 140 lb63.5 kg | Barbell Tempo Bench | 86 lb39 kg | 117 lb53.1 kg | 155 lb70.3 kg | 194 lb88 kg |
| Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg | |
| 150 lb68 kg | Barbell Tempo Bench | 90 lb40.8 kg | 122 lb55.3 kg | 162 lb73.5 kg | 203 lb92.1 kg |
| Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg | |
| 160 lb72.6 kg | Barbell Tempo Bench | 94 lb42.6 kg | 128 lb58.1 kg | 169 lb76.7 kg | 212 lb96.2 kg |
| Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg | |
| 170 lb77.1 kg | Barbell Tempo Bench | 97 lb44 kg | 133 lb60.3 kg | 176 lb79.8 kg | 221 lb100.2 kg |
| Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg | |
| 180 lb81.6 kg | Barbell Tempo Bench | 101 lb45.8 kg | 138 lb62.6 kg | 183 lb83 kg | 230 lb104.3 kg |
| Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg | |
| 190 lb86.2 kg | Barbell Tempo Bench | 105 lb47.6 kg | 143 lb64.9 kg | 190 lb86.2 kg | 238 lb108 kg |
| Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg | |
| 200 lb90.7 kg | Barbell Tempo Bench | 109 lb49.4 kg | 148 lb67.1 kg | 197 lb89.4 kg | 246 lb111.6 kg |
| Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg | |
| 210 lb95.3 kg | Barbell Tempo Bench | 112 lb50.8 kg | 153 lb69.4 kg | 203 lb92.1 kg | 254 lb115.2 kg |
| Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg | |
| 220 lb99.8 kg | Barbell Tempo Bench | 116 lb52.6 kg | 158 lb71.7 kg | 210 lb95.3 kg | 262 lb118.8 kg |
| Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg | |
| 230 lb104.3 kg | Barbell Tempo Bench | 119 lb54 kg | 162 lb73.5 kg | 216 lb98 kg | 270 lb122.5 kg |
| Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg | |
| 240 lb108.9 kg | Barbell Tempo Bench | 123 lb55.8 kg | 167 lb75.7 kg | 222 lb100.7 kg | 278 lb126.1 kg |
| Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg | |
| 250 lb113.4 kg | Barbell Tempo Bench | 126 lb57.2 kg | 172 lb78 kg | 228 lb103.4 kg | 286 lb129.7 kg |
| Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg | |
| 260 lb117.9 kg | Barbell Tempo Bench | 129 lb58.5 kg | 176 lb79.8 kg | 234 lb106.1 kg | 293 lb132.9 kg |
| Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg | |
| 270 lb122.5 kg | Barbell Tempo Bench | 133 lb60.3 kg | 181 lb82.1 kg | 240 lb108.9 kg | 301 lb136.5 kg |
| Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg | |
| 280 lb127 kg | Barbell Tempo Bench | 136 lb61.7 kg | 185 lb83.9 kg | 246 lb111.6 kg | 308 lb139.7 kg |
| Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg | |
| 290 lb131.5 kg | Barbell Tempo Bench | 139 lb63 kg | 190 lb86.2 kg | 252 lb114.3 kg | 316 lb143.3 kg |
| Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg | |
| 300 lb136.1 kg | Barbell Tempo Bench | 142 lb64.4 kg | 194 lb88 kg | 258 lb117 kg | 323 lb146.5 kg |
| Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
Women’s Barbell Tempo Bench 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 Tempo Bench | 34 lb15.4 kg | 52 lb23.6 kg | 71 lb32.2 kg | 94 lb42.6 kg |
| Cable Fly | 11 lb5 kg | 18 lb8.2 kg | 31 lb14.1 kg | 45 lb20.4 kg | |
| 110 lb49.9 kg | Barbell Tempo Bench | 37 lb16.8 kg | 55 lb24.9 kg | 76 lb34.5 kg | 100 lb45.4 kg |
| Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg | |
| 120 lb54.4 kg | Barbell Tempo Bench | 39 lb17.7 kg | 59 lb26.8 kg | 80 lb36.3 kg | 106 lb48.1 kg |
| Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg | |
| 130 lb59 kg | Barbell Tempo Bench | 41 lb18.6 kg | 62 lb28.1 kg | 85 lb38.6 kg | 112 lb50.8 kg |
| Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg | |
| 140 lb63.5 kg | Barbell Tempo Bench | 43 lb19.5 kg | 65 lb29.5 kg | 89 lb40.4 kg | 117 lb53.1 kg |
| Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg | |
| 150 lb68 kg | Barbell Tempo Bench | 45 lb20.4 kg | 68 lb30.8 kg | 93 lb42.2 kg | 123 lb55.8 kg |
| Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg | |
| 160 lb72.6 kg | Barbell Tempo Bench | 47 lb21.3 kg | 71 lb32.2 kg | 97 lb44 kg | 128 lb58.1 kg |
| Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg | |
| 170 lb77.1 kg | Barbell Tempo Bench | 49 lb22.2 kg | 74 lb33.6 kg | 101 lb45.8 kg | 134 lb60.8 kg |
| Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg | |
| 180 lb81.6 kg | Barbell Tempo Bench | 51 lb23.1 kg | 77 lb34.9 kg | 105 lb47.6 kg | 139 lb63 kg |
| Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg | |
| 190 lb86.2 kg | Barbell Tempo Bench | 53 lb24 kg | 80 lb36.3 kg | 109 lb49.4 kg | 144 lb65.3 kg |
| Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg | |
| 200 lb90.7 kg | Barbell Tempo Bench | 55 lb24.9 kg | 82 lb37.2 kg | 113 lb51.3 kg | 149 lb67.6 kg |
| Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg | |
| 210 lb95.3 kg | Barbell Tempo Bench | 56 lb25.4 kg | 85 lb38.6 kg | 116 lb52.6 kg | 154 lb69.9 kg |
| Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg | |
| 220 lb99.8 kg | Barbell Tempo Bench | 58 lb26.3 kg | 88 lb39.9 kg | 120 lb54.4 kg | 159 lb72.1 kg |
| Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg | |
| 230 lb104.3 kg | Barbell Tempo Bench | 60 lb27.2 kg | 90 lb40.8 kg | 124 lb56.2 kg | 164 lb74.4 kg |
| Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg | |
| 240 lb108.9 kg | Barbell Tempo Bench | 62 lb28.1 kg | 93 lb42.2 kg | 127 lb57.6 kg | 168 lb76.2 kg |
| Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
How Your Barbell Tempo Bench vs Cable Fly Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
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)
Set quality matters for this Barbell Tempo Bench 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 tempo bench strength level
The barbell tempo bench rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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 cable fly rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 tempo bench | 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Barbell Tempo Bench 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.
37.7 → 69.8 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Fly standard minus the Barbell Tempo Bench standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Barbell Tempo Bench 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 Tempo Bench and Cable Fly Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Barbell Tempo Bench for Novice, Intermediate, Advanced, and Elite throughout the table.
22.2 → 39.5 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Fly standard minus the Barbell Tempo Bench standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Barbell Tempo Bench 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 Tempo Bench and Cable Fly Exercises Used by This Calculator
The calculator expects repeatable barbell tempo bench and cable fly results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Tempo Bench 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 Tempo Bench setup and load convention
Total barbell weight, bodyweight, and reps. Controlled unrack, consistent grip, slow descent, controlled chest touch, no bounce, stable shoulders and hips, and full elbow lockout. No normal-speed bench press, paused-bench substitutions, Spoto press, Larsen press, close-grip or wide-grip specialty entries, floor press, pin press, Smith machine reps, board work, and assisted overload reps. Consistent setup, range, and finish quality across the entered set.
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 Tempo Bench 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 Tempo Bench — View the individual Barbell Tempo Bench 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 Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Wide Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.