Cable Fly vs Close Grip Floor Press Strength Standards

Cable Fly vs Close Grip Floor Press Strength Standards

The paired standards below show what the cable fly and close grip floor 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 / Close Grip Floor Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Cable Fly vs Close Grip Floor 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.

Women’s Cable Fly vs Close Grip Floor 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.

How Your Cable Fly vs Close Grip Floor Press 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

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)

Set quality matters for this Cable Fly vs Close Grip Floor Press 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 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 close grip floor press strength level

The close grip floor 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.

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

Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.

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.

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 Floor Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Close Grip Floor Press standard minus the Cable Fly standard: zero means equal, above zero means the Close Grip Floor 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.

How Women’s Cable Fly and Close Grip Floor Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Close Grip Floor Press standard minus the Cable Fly standard: zero means equal, above zero means the Close Grip Floor 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.

Cable Fly and Close Grip Floor Press Exercises Used by This Calculator

For a useful comparison, perform a strict cable fly and a strict close grip floor press using the setup and load rules below. Use strict, repeatable Cable Fly and Close Grip Floor 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 Floor Press setup and load convention

Use a close grip and keep that grip consistent. Lower until the upper arms or triceps touch the floor under control. Press to full lockout without bouncing from the floor. Enter total barbell weight including the bar. Raw lifting only.

Enter one recent Cable Fly result and one recent Close Grip Floor Press result

First lift: total selected cable weight and 1–12 strict reps. Second lift: total barbell load 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 Floor Press — View the individual Close Grip Floor 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.