Cable Fly vs Close Grip Bench Pin Press Strength Standards
Compare your cable fly and close-grip bench pin 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, finish with full simultaneous elbow lockout without assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Close-Grip Bench Pin Press Strength Standards
The paired standards below show what the cable fly and close-grip bench pin 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 Bench Pin Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Cable Fly vs Close-Grip Bench Pin 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 Bench Pin Press | 69 lb31.3 kg | 101 lb45.8 kg | 133 lb60.3 kg | 163 lb73.9 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Close-Grip Bench Pin Press | 73 lb33.1 kg | 106 lb48.1 kg | 140 lb63.5 kg | 172 lb78 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 Bench Pin Press | 77 lb34.9 kg | 112 lb50.8 kg | 147 lb66.7 kg | 181 lb82.1 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Close-Grip Bench Pin Press | 80 lb36.3 kg | 117 lb53.1 kg | 154 lb69.9 kg | 190 lb86.2 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 Bench Pin Press | 84 lb38.1 kg | 122 lb55.3 kg | 161 lb73 kg | 198 lb89.8 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Close-Grip Bench Pin Press | 87 lb39.5 kg | 127 lb57.6 kg | 167 lb75.7 kg | 206 lb93.4 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Close-Grip Bench Pin Press | 91 lb41.3 kg | 132 lb59.9 kg | 174 lb78.9 kg | 214 lb97.1 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 Bench Pin Press | 94 lb42.6 kg | 137 lb62.1 kg | 180 lb81.6 kg | 222 lb100.7 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 Bench Pin Press | 97 lb44 kg | 142 lb64.4 kg | 186 lb84.4 kg | 230 lb104.3 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 Bench Pin Press | 100 lb45.4 kg | 146 lb66.2 kg | 192 lb87.1 kg | 237 lb107.5 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 Bench Pin Press | 104 lb47.2 kg | 151 lb68.5 kg | 198 lb89.8 kg | 245 lb111.1 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 Bench Pin Press | 107 lb48.5 kg | 156 lb70.8 kg | 204 lb92.5 kg | 252 lb114.3 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 Bench Pin Press | 110 lb49.9 kg | 160 lb72.6 kg | 210 lb95.3 kg | 259 lb117.5 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Close-Grip Bench Pin Press | 113 lb51.3 kg | 165 lb74.8 kg | 216 lb98 kg | 267 lb121.1 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 Bench Pin Press | 116 lb52.6 kg | 169 lb76.7 kg | 222 lb100.7 kg | 274 lb124.3 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 Bench Pin Press | 119 lb54 kg | 173 lb78.5 kg | 228 lb103.4 kg | 281 lb127.5 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Close-Grip Bench Pin Press | 122 lb55.3 kg | 177 lb80.3 kg | 233 lb105.7 kg | 287 lb130.2 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 Bench Pin Press | 125 lb56.7 kg | 182 lb82.6 kg | 239 lb108.4 kg | 294 lb133.4 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 Bench Pin Press | 127 lb57.6 kg | 186 lb84.4 kg | 244 lb110.7 kg | 301 lb136.5 kg |
Women’s Cable Fly vs Close-Grip Bench Pin 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 Bench Pin Press | 33 lb15 kg | 52 lb23.6 kg | 72 lb32.7 kg | 93 lb42.2 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Close-Grip Bench Pin Press | 35 lb15.9 kg | 55 lb24.9 kg | 77 lb34.9 kg | 99 lb44.9 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 Bench Pin Press | 37 lb16.8 kg | 59 lb26.8 kg | 82 lb37.2 kg | 105 lb47.6 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Close-Grip Bench Pin Press | 39 lb17.7 kg | 62 lb28.1 kg | 86 lb39 kg | 111 lb50.3 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 Bench Pin Press | 41 lb18.6 kg | 65 lb29.5 kg | 91 lb41.3 kg | 117 lb53.1 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Close-Grip Bench Pin Press | 43 lb19.5 kg | 68 lb30.8 kg | 95 lb43.1 kg | 122 lb55.3 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 Bench Pin Press | 45 lb20.4 kg | 71 lb32.2 kg | 99 lb44.9 kg | 127 lb57.6 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Close-Grip Bench Pin Press | 47 lb21.3 kg | 74 lb33.6 kg | 103 lb46.7 kg | 133 lb60.3 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 Bench Pin Press | 49 lb22.2 kg | 77 lb34.9 kg | 107 lb48.5 kg | 138 lb62.6 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 Bench Pin Press | 50 lb22.7 kg | 80 lb36.3 kg | 111 lb50.3 kg | 143 lb64.9 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 Bench Pin Press | 52 lb23.6 kg | 82 lb37.2 kg | 115 lb52.2 kg | 148 lb67.1 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 Bench Pin Press | 54 lb24.5 kg | 85 lb38.6 kg | 119 lb54 kg | 153 lb69.4 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Close-Grip Bench Pin Press | 56 lb25.4 kg | 88 lb39.9 kg | 123 lb55.8 kg | 157 lb71.2 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 Bench Pin Press | 57 lb25.9 kg | 90 lb40.8 kg | 126 lb57.2 kg | 162 lb73.5 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Close-Grip Bench Pin Press | 59 lb26.8 kg | 93 lb42.2 kg | 130 lb59 kg | 167 lb75.7 kg |
How Your Cable Fly vs Close-Grip Bench Pin 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 Close-Grip Bench Pin 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.
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 bench pin press strength level
For close-grip bench pin 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.
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
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.
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 bench pin 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 Close-Grip Bench Pin 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.
At Elite, the difference is 32.2 kg at 120 lb and 59.8 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Close-Grip Bench Pin Press standard minus the Cable Fly standard: zero means equal, above zero means the Close-Grip Bench Pin 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 Bench Pin Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
21.8 → 39 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 Close-Grip Bench Pin Press standard minus the Cable Fly standard: zero means equal, above zero means the Close-Grip Bench Pin 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 Bench Pin Press Exercises Used by This Calculator
For a useful comparison, perform a strict cable fly and a strict close-grip bench pin press using the setup and load rules below. Use strict, repeatable Cable Fly and Close-Grip Bench Pin 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 Bench Pin Press setup and load convention
Flat bench fixed at 0 degrees. Both safety pins are level. Motionless bar underside exactly 3.0 inches above the sternum contact plane. Pronated index-finger centerlines exactly 40.0 cm apart. Total load includes the straight bar and all plates. Every rep begins fully supported and motionless on both pins. No eccentric-first preload, rocking, hover, bounce, or tap. Head, shoulders, buttocks, and both feet maintain contact. Leg drive is allowed without losing five-point contact. Finish with full simultaneous elbow lockout without assistance.
Enter one recent Cable Fly result and one recent Close-Grip Bench Pin 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.
- Close-Grip Bench Pin Press — View the individual Close-Grip Bench Pin 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.