Cable Fly vs Decline Barbell Bench Press Strength Standards
Compare your cable fly and decline barbell 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: total barbell weight 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, bar starts at full elbow extension above the lower chest. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Decline Barbell Bench Press Strength Standards
Use these tables to compare the estimated one-rep max required for the cable fly and decline barbell 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 / Decline Barbell Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Cable Fly vs Decline Barbell 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 |
| Decline Barbell Bench Press | 98 lb44.5 kg | 116 lb52.6 kg | 135 lb61.2 kg | 171 lb77.6 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Decline Barbell Bench Press | 103 lb46.7 kg | 123 lb55.8 kg | 143 lb64.9 kg | 180 lb81.6 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Decline Barbell Bench Press | 109 lb49.4 kg | 129 lb58.5 kg | 150 lb68 kg | 189 lb85.7 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Decline Barbell Bench Press | 114 lb51.7 kg | 135 lb61.2 kg | 157 lb71.2 kg | 198 lb89.8 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Decline Barbell Bench Press | 119 lb54 kg | 141 lb64 kg | 164 lb74.4 kg | 207 lb93.9 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Decline Barbell Bench Press | 123 lb55.8 kg | 147 lb66.7 kg | 171 lb77.6 kg | 215 lb97.5 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Decline Barbell Bench Press | 128 lb58.1 kg | 152 lb68.9 kg | 177 lb80.3 kg | 224 lb101.6 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Decline Barbell Bench Press | 133 lb60.3 kg | 158 lb71.7 kg | 184 lb83.5 kg | 232 lb105.2 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Decline Barbell Bench Press | 138 lb62.6 kg | 163 lb73.9 kg | 190 lb86.2 kg | 240 lb108.9 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Decline Barbell Bench Press | 142 lb64.4 kg | 169 lb76.7 kg | 197 lb89.4 kg | 248 lb112.5 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Decline Barbell Bench Press | 147 lb66.7 kg | 174 lb78.9 kg | 203 lb92.1 kg | 256 lb116.1 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Decline Barbell Bench Press | 151 lb68.5 kg | 179 lb81.2 kg | 209 lb94.8 kg | 264 lb119.7 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Decline Barbell Bench Press | 155 lb70.3 kg | 185 lb83.9 kg | 215 lb97.5 kg | 271 lb122.9 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Decline Barbell Bench Press | 160 lb72.6 kg | 190 lb86.2 kg | 221 lb100.2 kg | 279 lb126.6 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Decline Barbell Bench Press | 164 lb74.4 kg | 195 lb88.5 kg | 227 lb103 kg | 286 lb129.7 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Decline Barbell Bench Press | 168 lb76.2 kg | 200 lb90.7 kg | 233 lb105.7 kg | 293 lb132.9 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Decline Barbell Bench Press | 172 lb78 kg | 205 lb93 kg | 238 lb108 kg | 300 lb136.1 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Decline Barbell Bench Press | 176 lb79.8 kg | 209 lb94.8 kg | 244 lb110.7 kg | 308 lb139.7 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Decline Barbell Bench Press | 180 lb81.6 kg | 214 lb97.1 kg | 249 lb112.9 kg | 315 lb142.9 kg |
Women’s Cable Fly vs Decline Barbell 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 |
| Decline Barbell Bench Press | 47 lb21.3 kg | 59 lb26.8 kg | 72 lb32.7 kg | 94 lb42.6 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Decline Barbell Bench Press | 50 lb22.7 kg | 63 lb28.6 kg | 77 lb34.9 kg | 100 lb45.4 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Decline Barbell Bench Press | 53 lb24 kg | 66 lb29.9 kg | 82 lb37.2 kg | 106 lb48.1 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Decline Barbell Bench Press | 55 lb24.9 kg | 70 lb31.8 kg | 86 lb39 kg | 112 lb50.8 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Decline Barbell Bench Press | 58 lb26.3 kg | 74 lb33.6 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 |
| Decline Barbell Bench Press | 61 lb27.7 kg | 77 lb34.9 kg | 95 lb43.1 kg | 123 lb55.8 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Decline Barbell Bench Press | 64 lb29 kg | 80 lb36.3 kg | 99 lb44.9 kg | 128 lb58.1 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Decline Barbell Bench Press | 66 lb29.9 kg | 84 lb38.1 kg | 103 lb46.7 kg | 134 lb60.8 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Decline Barbell Bench Press | 69 lb31.3 kg | 87 lb39.5 kg | 107 lb48.5 kg | 139 lb63 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Decline Barbell Bench Press | 71 lb32.2 kg | 90 lb40.8 kg | 111 lb50.3 kg | 144 lb65.3 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Decline Barbell Bench Press | 74 lb33.6 kg | 93 lb42.2 kg | 115 lb52.2 kg | 149 lb67.6 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Decline Barbell Bench Press | 76 lb34.5 kg | 96 lb43.5 kg | 119 lb54 kg | 154 lb69.9 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Decline Barbell Bench Press | 79 lb35.8 kg | 99 lb44.9 kg | 123 lb55.8 kg | 159 lb72.1 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Decline Barbell Bench Press | 81 lb36.7 kg | 102 lb46.3 kg | 126 lb57.2 kg | 164 lb74.4 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Decline Barbell Bench Press | 83 lb37.6 kg | 105 lb47.6 kg | 130 lb59 kg | 168 lb76.2 kg |
How Your Cable Fly vs Decline Barbell 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
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 Decline Barbell 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
For cable fly, 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.
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 decline barbell bench press strength level
The standards use the sex-specific strength levels from the individual Decline Barbell Bench Press 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.
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
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 decline barbell bench press | Adjust decline barbell bench press targets to exact bodyweight with the two-thirds 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Cable Fly and Decline Barbell 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.
35.9 → 66.2 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 Decline Barbell Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Decline Barbell 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 Decline Barbell Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 22.2 kg at 100 lb and 39.5 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Decline Barbell Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Decline Barbell 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 Decline Barbell Bench Press Exercises Used by This Calculator
For a useful comparison, perform a strict cable fly and a strict decline barbell bench press using the setup and load rules below. Use strict, repeatable Cable Fly and Decline Barbell 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 Decline Barbell Bench Press setup and load convention
Barbell is unracked from a decline bench setup with feet secured. Bar starts at full elbow extension above the lower chest. Bar is lowered under control to the lower chest / upper abdomen. Bar must make clear, controlled contact with the torso. Elbows must fully extend at the top of each rep. Bar path must remain consistent across reps. Hips remain in contact with the bench. Feet remain secured and stable throughout the lift. Raw lifting only. Flat bench press, incline bench press, partial range presses, Smith machine bench press, and machine chest press variations are excluded. Estimated 1RM is calculated from the entered load and reps.
Enter one recent Cable Fly result and one recent Decline Barbell Bench Press result
First lift: total selected cable weight and 1–12 strict reps. Second lift: total barbell weight and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Cable Fly — View the individual Cable Fly standards and next strength-level target.
- Decline Barbell Bench Press — View the individual Decline Barbell 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.