Cable Fly vs Cable Incline Chest Press Strength Standards
Compare your cable fly and cable incline chest press against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total selected cable weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, use two matched handles and consistent station setup, move from the same open-chest position through matched fly arcs, and return under control. For the second exercise, press both handles through the specified incline path with the same body angle, upper-chest line, controlled finish, and controlled return. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Cable Incline Chest Press Strength Standards
The paired standards below show what the cable fly and cable incline chest 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 / Cable Incline Chest Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Cable Fly vs Cable Incline Chest 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Cable Fly | 25 lb11.3 kg | 42 lb19.1 kg | 66 lb29.9 kg | 92 lb41.7 kg |
| Cable Incline Chest Press | 48 lb21.8 kg | 73 lb33.1 kg | 101 lb45.8 kg | 132 lb59.9 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Cable Incline Chest Press | 50 lb22.7 kg | 77 lb34.9 kg | 106 lb48.1 kg | 139 lb63 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Cable Incline Chest Press | 53 lb24 kg | 81 lb36.7 kg | 112 lb50.8 kg | 146 lb66.2 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Cable Incline Chest Press | 56 lb25.4 kg | 85 lb38.6 kg | 117 lb53.1 kg | 153 lb69.4 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Cable Incline Chest Press | 58 lb26.3 kg | 88 lb39.9 kg | 122 lb55.3 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Cable Incline Chest Press | 60 lb27.2 kg | 92 lb41.7 kg | 127 lb57.6 kg | 166 lb75.3 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Cable Incline Chest Press | 63 lb28.6 kg | 95 lb43.1 kg | 132 lb59.9 kg | 173 lb78.5 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Cable Incline Chest Press | 65 lb29.5 kg | 99 lb44.9 kg | 137 lb62.1 kg | 179 lb81.2 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Cable Incline Chest Press | 67 lb30.4 kg | 102 lb46.3 kg | 142 lb64.4 kg | 185 lb83.9 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Cable Incline Chest Press | 69 lb31.3 kg | 106 lb48.1 kg | 146 lb66.2 kg | 191 lb86.6 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Cable Incline Chest Press | 72 lb32.7 kg | 109 lb49.4 kg | 151 lb68.5 kg | 197 lb89.4 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Cable Incline Chest Press | 74 lb33.6 kg | 112 lb50.8 kg | 156 lb70.8 kg | 203 lb92.1 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Cable Incline Chest Press | 76 lb34.5 kg | 116 lb52.6 kg | 160 lb72.6 kg | 209 lb94.8 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Cable Incline Chest Press | 78 lb35.4 kg | 119 lb54 kg | 165 lb74.8 kg | 215 lb97.5 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Cable Incline Chest Press | 80 lb36.3 kg | 122 lb55.3 kg | 169 lb76.7 kg | 221 lb100.2 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Cable Incline Chest Press | 82 lb37.2 kg | 125 lb56.7 kg | 173 lb78.5 kg | 226 lb102.5 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Cable Incline Chest Press | 84 lb38.1 kg | 128 lb58.1 kg | 177 lb80.3 kg | 232 lb105.2 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Cable Incline Chest Press | 86 lb39 kg | 131 lb59.4 kg | 182 lb82.6 kg | 237 lb107.5 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Cable Incline Chest Press | 88 lb39.9 kg | 134 lb60.8 kg | 186 lb84.4 kg | 243 lb110.2 kg |
Women’s Cable Fly vs Cable Incline Chest 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Cable Fly | 11 lb5 kg | 18 lb8.2 kg | 31 lb14.1 kg | 45 lb20.4 kg |
| Cable Incline Chest Press | 25 lb11.3 kg | 39 lb17.7 kg | 57 lb25.9 kg | 76 lb34.5 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Cable Incline Chest Press | 27 lb12.2 kg | 41 lb18.6 kg | 61 lb27.7 kg | 81 lb36.7 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Cable Incline Chest Press | 28 lb12.7 kg | 44 lb20 kg | 65 lb29.5 kg | 85 lb38.6 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Cable Incline Chest Press | 30 lb13.6 kg | 46 lb20.9 kg | 68 lb30.8 kg | 90 lb40.8 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Cable Incline Chest Press | 32 lb14.5 kg | 49 lb22.2 kg | 72 lb32.7 kg | 95 lb43.1 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Cable Incline Chest Press | 33 lb15 kg | 51 lb23.1 kg | 75 lb34 kg | 99 lb44.9 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Cable Incline Chest Press | 34 lb15.4 kg | 53 lb24 kg | 78 lb35.4 kg | 103 lb46.7 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Cable Incline Chest Press | 36 lb16.3 kg | 55 lb24.9 kg | 82 lb37.2 kg | 108 lb49 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Cable Incline Chest Press | 37 lb16.8 kg | 58 lb26.3 kg | 85 lb38.6 kg | 112 lb50.8 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Cable Incline Chest Press | 39 lb17.7 kg | 60 lb27.2 kg | 88 lb39.9 kg | 116 lb52.6 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Cable Incline Chest Press | 40 lb18.1 kg | 62 lb28.1 kg | 91 lb41.3 kg | 120 lb54.4 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Cable Incline Chest Press | 41 lb18.6 kg | 64 lb29 kg | 94 lb42.6 kg | 124 lb56.2 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Cable Incline Chest Press | 43 lb19.5 kg | 66 lb29.9 kg | 97 lb44 kg | 128 lb58.1 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Cable Incline Chest Press | 44 lb20 kg | 68 lb30.8 kg | 100 lb45.4 kg | 132 lb59.9 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Cable Incline Chest Press | 45 lb20.4 kg | 70 lb31.8 kg | 103 lb46.7 kg | 135 lb61.2 kg |
How Your Cable Fly vs Cable Incline Chest 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
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 Cable Fly and Cable Incline Chest 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 cable incline chest press strength level
For cable incline chest 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.
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 cable fly | Adjust cable fly targets with the two-thirds rule. |
| Rate the cable incline chest press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Cable Fly and Cable Incline Chest Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
18.2 → 33.5 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 Incline Chest Press standard minus the Cable Fly standard: zero means equal, above zero means the Cable Incline Chest 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Cable Fly and Cable Incline Chest Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Cable Incline Chest Press for Novice, Intermediate, Advanced, and Elite throughout the table.
14.1 → 24.5 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 Incline Chest Press standard minus the Cable Fly standard: zero means equal, above zero means the Cable Incline Chest 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Cable Fly and Cable Incline Chest Press Exercises Used by This Calculator
For a useful comparison, perform a strict cable fly and a strict cable incline chest press using the setup and load rules below. Use strict, repeatable Cable Fly and Cable Incline Chest 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 Cable Incline Chest Press setup and load convention
The total selected cable resistance for the incline cable press, using the sum of both sides on matched dual stacks. Valid Cable Incline Chest Press reps. Press both handles through the approved incline path with the same body angle, upper-chest line, controlled finish, and controlled return. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Cable Fly result and one recent Cable Incline Chest Press result
First lift: total selected cable weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Cable Fly — View the individual Cable Fly standards and next strength-level target.
- Cable Incline Chest Press — View the individual Cable Incline Chest 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.