Cable Fly vs Close Grip Dumbbell Bench Press Strength Standards
Compare your cable fly and close grip dumbbell 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 of one dumbbell 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 under control to a consistent bottom depth near the lower chest, lower pec line, or ribcage. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Close Grip Dumbbell Bench Press Strength Standards
Use these tables to compare the estimated one-rep max required for the cable fly and close grip dumbbell bench press to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Cable Fly / Close Grip Dumbbell Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Cable Fly vs Close Grip Dumbbell 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 |
| Close Grip Dumbbell Bench Press | 45 lb20.4 kg | 70 lb31.8 kg | 109 lb49.4 kg | 143 lb64.9 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Close Grip Dumbbell Bench Press | 47 lb21.3 kg | 74 lb33.6 kg | 115 lb52.2 kg | 151 lb68.5 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Close Grip Dumbbell Bench Press | 50 lb22.7 kg | 78 lb35.4 kg | 121 lb54.9 kg | 158 lb71.7 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Close Grip Dumbbell Bench Press | 52 lb23.6 kg | 81 lb36.7 kg | 126 lb57.2 kg | 166 lb75.3 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Close Grip Dumbbell Bench Press | 54 lb24.5 kg | 85 lb38.6 kg | 132 lb59.9 kg | 173 lb78.5 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Close Grip Dumbbell Bench Press | 57 lb25.9 kg | 88 lb39.9 kg | 137 lb62.1 kg | 180 lb81.6 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Close Grip Dumbbell Bench Press | 59 lb26.8 kg | 92 lb41.7 kg | 143 lb64.9 kg | 187 lb84.8 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Close Grip Dumbbell Bench Press | 61 lb27.7 kg | 95 lb43.1 kg | 148 lb67.1 kg | 194 lb88 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Close Grip Dumbbell Bench Press | 63 lb28.6 kg | 98 lb44.5 kg | 153 lb69.4 kg | 201 lb91.2 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Close Grip Dumbbell Bench Press | 65 lb29.5 kg | 102 lb46.3 kg | 158 lb71.7 kg | 207 lb93.9 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Close Grip Dumbbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 163 lb73.9 kg | 214 lb97.1 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Close Grip Dumbbell Bench Press | 69 lb31.3 kg | 108 lb49 kg | 168 lb76.2 kg | 220 lb99.8 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Close Grip Dumbbell Bench Press | 71 lb32.2 kg | 111 lb50.3 kg | 173 lb78.5 kg | 227 lb103 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Close Grip Dumbbell Bench Press | 73 lb33.1 kg | 114 lb51.7 kg | 178 lb80.7 kg | 233 lb105.7 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Close Grip Dumbbell Bench Press | 75 lb34 kg | 117 lb53.1 kg | 182 lb82.6 kg | 239 lb108.4 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Close Grip Dumbbell Bench Press | 77 lb34.9 kg | 120 lb54.4 kg | 187 lb84.8 kg | 245 lb111.1 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Close Grip Dumbbell Bench Press | 79 lb35.8 kg | 123 lb55.8 kg | 192 lb87.1 kg | 251 lb113.9 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Close Grip Dumbbell Bench Press | 81 lb36.7 kg | 126 lb57.2 kg | 196 lb88.9 kg | 257 lb116.6 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Close Grip Dumbbell Bench Press | 83 lb37.6 kg | 129 lb58.5 kg | 201 lb91.2 kg | 263 lb119.3 kg |
Women’s Cable Fly vs Close Grip Dumbbell 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 |
| Close Grip Dumbbell Bench Press | 16 lb7.3 kg | 31 lb14.1 kg | 52 lb23.6 kg | 73 lb33.1 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Close Grip Dumbbell Bench Press | 17 lb7.7 kg | 33 lb15 kg | 55 lb24.9 kg | 78 lb35.4 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Close Grip Dumbbell Bench Press | 18 lb8.2 kg | 35 lb15.9 kg | 59 lb26.8 kg | 83 lb37.6 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Close Grip Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 62 lb28.1 kg | 87 lb39.5 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Close Grip Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 92 lb41.7 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Close Grip Dumbbell Bench Press | 21 lb9.5 kg | 41 lb18.6 kg | 68 lb30.8 kg | 96 lb43.5 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Close Grip Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 71 lb32.2 kg | 100 lb45.4 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Close Grip Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 74 lb33.6 kg | 104 lb47.2 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Close Grip Dumbbell Bench Press | 24 lb10.9 kg | 46 lb20.9 kg | 77 lb34.9 kg | 108 lb49 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Close Grip Dumbbell Bench Press | 25 lb11.3 kg | 48 lb21.8 kg | 80 lb36.3 kg | 112 lb50.8 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Close Grip Dumbbell Bench Press | 25 lb11.3 kg | 50 lb22.7 kg | 82 lb37.2 kg | 116 lb52.6 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Close Grip Dumbbell Bench Press | 26 lb11.8 kg | 51 lb23.1 kg | 85 lb38.6 kg | 120 lb54.4 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Close Grip Dumbbell Bench Press | 27 lb12.2 kg | 53 lb24 kg | 88 lb39.9 kg | 124 lb56.2 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Close Grip Dumbbell Bench Press | 28 lb12.7 kg | 55 lb24.9 kg | 90 lb40.8 kg | 128 lb58.1 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Close Grip Dumbbell Bench Press | 29 lb13.2 kg | 56 lb25.4 kg | 93 lb42.2 kg | 131 lb59.4 kg |
How Your Cable Fly vs Close Grip Dumbbell 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)
For the most useful Cable Fly vs Close Grip Dumbbell Bench Press comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the close grip dumbbell bench press strength level
The close grip dumbbell bench press 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
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.
| 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 close grip dumbbell 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Cable Fly and Close Grip Dumbbell Bench 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.
Across 120–300 lb bodyweight, the Elite gap changes from 23.2 to 42.6 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Close Grip Dumbbell Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Close Grip Dumbbell 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 Close Grip Dumbbell Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Close Grip Dumbbell Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 12.7 kg at 100 lb and 22.7 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Close Grip Dumbbell Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Close Grip Dumbbell 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 Close Grip Dumbbell Bench Press Exercises Used by This Calculator
The calculator expects repeatable cable fly and close grip dumbbell bench press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Cable Fly and Close Grip Dumbbell 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 Dumbbell Bench Press setup and load convention
Weight entered is weight per dumbbell. Estimated 1RM is calculated from the combined load of both dumbbells. Use a flat bench and matched dumbbells. Keep a close or tucked elbow path rather than a wide flared dumbbell bench path. Lower under control to a consistent bottom depth near the lower chest, lower pec line, or ribcage. Both dumbbells press together to a controlled lockout. No spotter-assisted reps, bounce reps, hip bridging, torso twisting, squeeze press, hex press, floor press, or partial lockouts. Raw lifting only.
Enter one recent Cable Fly result and one recent Close Grip Dumbbell Bench Press result
First lift: total selected cable weight and 1–12 strict reps. Second lift: weight of one dumbbell and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Cable Fly — View the individual Cable Fly standards and next strength-level target.
- Close Grip Dumbbell Bench Press — View the individual Close Grip Dumbbell 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.