Cable Fly vs Cambered Bar Bench Press Strength Standards
Compare your cable fly and cambered bar bench 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, lower cambered center under control to lower-sternum contact through the bar's full intended range. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Cambered Bar Bench Press Strength Standards
The paired standards below show what the cable fly and cambered bar 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 / Cambered Bar Bench Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Cable Fly vs Cambered Bar 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.
| 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 |
| Cambered Bar Bench Press | 128 lb58.1 kg | 160 lb72.6 kg | 191 lb86.6 kg | 222 lb100.7 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Cambered Bar Bench Press | 135 lb61.2 kg | 168 lb76.2 kg | 201 lb91.2 kg | 234 lb106.1 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Cambered Bar Bench Press | 142 lb64.4 kg | 177 lb80.3 kg | 211 lb95.7 kg | 246 lb111.6 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Cambered Bar Bench Press | 149 lb67.6 kg | 185 lb83.9 kg | 221 lb100.2 kg | 258 lb117 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Cambered Bar Bench Press | 155 lb70.3 kg | 194 lb88 kg | 231 lb104.8 kg | 269 lb122 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Cambered Bar Bench Press | 162 lb73.5 kg | 201 lb91.2 kg | 240 lb108.9 kg | 280 lb127 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Cambered Bar Bench Press | 168 lb76.2 kg | 209 lb94.8 kg | 250 lb113.4 kg | 291 lb132 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Cambered Bar Bench Press | 174 lb78.9 kg | 217 lb98.4 kg | 259 lb117.5 kg | 302 lb137 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Cambered Bar Bench Press | 180 lb81.6 kg | 225 lb102.1 kg | 268 lb121.6 kg | 313 lb142 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Cambered Bar Bench Press | 186 lb84.4 kg | 232 lb105.2 kg | 277 lb125.6 kg | 323 lb146.5 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Cambered Bar Bench Press | 192 lb87.1 kg | 239 lb108.4 kg | 286 lb129.7 kg | 333 lb151 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Cambered Bar Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 343 lb155.6 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Cambered Bar Bench Press | 203 lb92.1 kg | 254 lb115.2 kg | 303 lb137.4 kg | 353 lb160.1 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Cambered Bar Bench Press | 209 lb94.8 kg | 261 lb118.4 kg | 311 lb141.1 kg | 363 lb164.7 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Cambered Bar Bench Press | 214 lb97.1 kg | 267 lb121.1 kg | 319 lb144.7 kg | 372 lb168.7 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Cambered Bar Bench Press | 220 lb99.8 kg | 274 lb124.3 kg | 327 lb148.3 kg | 382 lb173.3 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Cambered Bar Bench Press | 225 lb102.1 kg | 281 lb127.5 kg | 335 lb152 kg | 391 lb177.4 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Cambered Bar Bench Press | 231 lb104.8 kg | 288 lb130.6 kg | 343 lb155.6 kg | 400 lb181.4 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Cambered Bar Bench Press | 236 lb107 kg | 294 lb133.4 kg | 351 lb159.2 kg | 409 lb185.5 kg |
Women’s Cable Fly vs Cambered Bar 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.
| 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 |
| Cambered Bar Bench Press | 59 lb26.8 kg | 75 lb34 kg | 98 lb44.5 kg | 124 lb56.2 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Cambered Bar Bench Press | 63 lb28.6 kg | 80 lb36.3 kg | 104 lb47.2 kg | 132 lb59.9 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Cambered Bar Bench Press | 66 lb29.9 kg | 84 lb38.1 kg | 110 lb49.9 kg | 140 lb63.5 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Cambered Bar Bench Press | 70 lb31.8 kg | 89 lb40.4 kg | 116 lb52.6 kg | 147 lb66.7 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Cambered Bar Bench Press | 74 lb33.6 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Cambered Bar Bench Press | 77 lb34.9 kg | 98 lb44.5 kg | 128 lb58.1 kg | 162 lb73.5 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Cambered Bar Bench Press | 80 lb36.3 kg | 102 lb46.3 kg | 134 lb60.8 kg | 169 lb76.7 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Cambered Bar Bench Press | 84 lb38.1 kg | 107 lb48.5 kg | 139 lb63 kg | 176 lb79.8 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Cambered Bar Bench Press | 87 lb39.5 kg | 111 lb50.3 kg | 145 lb65.8 kg | 183 lb83 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Cambered Bar Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Cambered Bar Bench Press | 93 lb42.2 kg | 119 lb54 kg | 155 lb70.3 kg | 196 lb88.9 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Cambered Bar Bench Press | 96 lb43.5 kg | 123 lb55.8 kg | 160 lb72.6 kg | 203 lb92.1 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Cambered Bar Bench Press | 99 lb44.9 kg | 127 lb57.6 kg | 165 lb74.8 kg | 209 lb94.8 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Cambered Bar Bench Press | 102 lb46.3 kg | 130 lb59 kg | 170 lb77.1 kg | 215 lb97.5 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Cambered Bar Bench Press | 105 lb47.6 kg | 134 lb60.8 kg | 175 lb79.4 kg | 222 lb100.7 kg |
How Your Cable Fly vs Cambered Bar Bench Press 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
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 Cambered Bar 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 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.
The target rises more slowly than bodyweight so larger lifters are expected to fly more resistance without pound-for-pound scaling.
3. Find the cambered bar bench press strength level
For cambered bar 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.
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
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.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 cambered bar bench 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Cable Fly and Cambered Bar Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 59 to 108.8 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cambered Bar Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Cambered Bar 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Cable Fly and Cambered Bar Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Cambered Bar Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 35.8 kg at 100 lb and 64 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cambered Bar Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Cambered Bar 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Cable Fly and Cambered Bar Bench Press Exercises Used by This Calculator
The calculator expects repeatable cable fly and cambered bar bench press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Cable Fly and Cambered Bar 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 Cambered Bar Bench Press setup and load convention
Confirm Kensui Kobe 30 lb bar, 4 in camber, 30 mm shaft, and 9 in rotating sleeves. Set bench to 0°; head, shoulders, buttocks down; feet planted. Take symmetric pronated grip exactly 60.0 cm between index-finger centerlines. Unrack to full elbow extension. Lower cambered center under control to lower-sternum contact through the bar’s full intended range. Hold motionless for one full second without bounce, sink, or shoulder loss. Press with both arms simultaneously to full elbow lockout. Stable lockout before every rep; repeat full paused contact. Only exact Kobe 30 lb/4 in, flat, 60.0 cm, one-second-pause configuration shares the ladder. No configuration selector; complete setting appears in results.
Enter one recent Cable Fly result and one recent Cambered Bar Bench 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.
- Cambered Bar Bench Press — View the individual Cambered Bar 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.