Cable Fly vs Double Kettlebell Bench Press Strength Standards
Compare your cable fly and double kettlebell bench press against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review 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, press to controlled simultaneous full elbow extension without bell collision. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Double Kettlebell Bench Press Strength Standards
These bodyweight tables place the cable fly and double kettlebell bench press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Cable Fly / Double Kettlebell Bench Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Cable Fly vs Double Kettlebell 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 |
| Double Kettlebell Bench Press | 65 lb29.5 kg | 96 lb43.5 kg | 130 lb59 kg | 163 lb73.9 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Double Kettlebell Bench Press | 68 lb30.8 kg | 101 lb45.8 kg | 137 lb62.1 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 |
| Double Kettlebell Bench Press | 72 lb32.7 kg | 106 lb48.1 kg | 144 lb65.3 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 |
| Double Kettlebell Bench Press | 75 lb34 kg | 111 lb50.3 kg | 150 lb68 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 |
| Double Kettlebell Bench Press | 78 lb35.4 kg | 116 lb52.6 kg | 157 lb71.2 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 |
| Double Kettlebell Bench Press | 82 lb37.2 kg | 121 lb54.9 kg | 163 lb73.9 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 |
| Double Kettlebell Bench Press | 85 lb38.6 kg | 125 lb56.7 kg | 170 lb77.1 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 |
| Double Kettlebell Bench Press | 88 lb39.9 kg | 130 lb59 kg | 176 lb79.8 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 |
| Double Kettlebell Bench Press | 91 lb41.3 kg | 135 lb61.2 kg | 182 lb82.6 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 |
| Double Kettlebell Bench Press | 94 lb42.6 kg | 139 lb63 kg | 188 lb85.3 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 |
| Double Kettlebell Bench Press | 97 lb44 kg | 143 lb64.9 kg | 194 lb88 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 |
| Double Kettlebell Bench Press | 100 lb45.4 kg | 148 lb67.1 kg | 200 lb90.7 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 |
| Double Kettlebell Bench Press | 103 lb46.7 kg | 152 lb68.9 kg | 206 lb93.4 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 |
| Double Kettlebell Bench Press | 106 lb48.1 kg | 156 lb70.8 kg | 211 lb95.7 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 |
| Double Kettlebell Bench Press | 108 lb49 kg | 160 lb72.6 kg | 217 lb98.4 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 |
| Double Kettlebell Bench Press | 111 lb50.3 kg | 164 lb74.4 kg | 222 lb100.7 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 |
| Double Kettlebell Bench Press | 114 lb51.7 kg | 168 lb76.2 kg | 228 lb103.4 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 |
| Double Kettlebell Bench Press | 117 lb53.1 kg | 172 lb78 kg | 233 lb105.7 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 |
| Double Kettlebell Bench Press | 119 lb54 kg | 176 lb79.8 kg | 239 lb108.4 kg | 301 lb136.5 kg |
Women’s Cable Fly vs Double Kettlebell 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 |
| Double Kettlebell Bench Press | 33 lb15 kg | 50 lb22.7 kg | 73 lb33.1 kg | 95 lb43.1 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Double Kettlebell Bench Press | 35 lb15.9 kg | 54 lb24.5 kg | 78 lb35.4 kg | 102 lb46.3 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Double Kettlebell Bench Press | 37 lb16.8 kg | 57 lb25.9 kg | 83 lb37.6 kg | 108 lb49 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Double Kettlebell Bench Press | 39 lb17.7 kg | 60 lb27.2 kg | 87 lb39.5 kg | 114 lb51.7 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Double Kettlebell Bench Press | 41 lb18.6 kg | 63 lb28.6 kg | 92 lb41.7 kg | 119 lb54 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Double Kettlebell Bench Press | 43 lb19.5 kg | 66 lb29.9 kg | 96 lb43.5 kg | 125 lb56.7 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Double Kettlebell Bench Press | 45 lb20.4 kg | 69 lb31.3 kg | 100 lb45.4 kg | 130 lb59 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Double Kettlebell Bench Press | 47 lb21.3 kg | 72 lb32.7 kg | 104 lb47.2 kg | 136 lb61.7 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Double Kettlebell Bench Press | 49 lb22.2 kg | 75 lb34 kg | 108 lb49 kg | 141 lb64 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Double Kettlebell Bench Press | 50 lb22.7 kg | 77 lb34.9 kg | 112 lb50.8 kg | 146 lb66.2 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Double Kettlebell Bench Press | 52 lb23.6 kg | 80 lb36.3 kg | 116 lb52.6 kg | 151 lb68.5 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Double Kettlebell Bench Press | 54 lb24.5 kg | 83 lb37.6 kg | 120 lb54.4 kg | 156 lb70.8 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Double Kettlebell Bench Press | 56 lb25.4 kg | 85 lb38.6 kg | 124 lb56.2 kg | 161 lb73 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Double Kettlebell Bench Press | 57 lb25.9 kg | 88 lb39.9 kg | 128 lb58.1 kg | 166 lb75.3 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Double Kettlebell Bench Press | 59 lb26.8 kg | 90 lb40.8 kg | 131 lb59.4 kg | 171 lb77.6 kg |
How Your Cable Fly vs Double Kettlebell Bench Press Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
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 Double Kettlebell 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.
The target rises more slowly than bodyweight so larger lifters are expected to fly more resistance without pound-for-pound scaling.
3. Find the double kettlebell bench press strength level
For double kettlebell 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.
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 double kettlebell 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. |
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 Double Kettlebell Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Double Kettlebell Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
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 Double Kettlebell Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Double Kettlebell 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 Double Kettlebell Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Double Kettlebell Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
22.7 → 40.9 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 Double Kettlebell Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Double Kettlebell 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 Double Kettlebell Bench Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the cable fly and double kettlebell bench press setup consistent with their individual rules. Use strict, repeatable Cable Fly and Double Kettlebell 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 Double Kettlebell Bench Press setup and load convention
Use a flat 0° bench. Keep head, shoulder blades, and glutes in contact and both feet planted; a natural fixed arch is allowed, but no bridge or leg-driven body movement. Use two equal kettlebells. Enter one verified kettlebell mass; display per and combined; score the combined pair. Grip the handles neutrally with each bell resting against the outside/posterior forearm; wrists remain stacked. Lower simultaneously with elbows 30–45° from the trunk until both upper-arm centerlines are 5° below the trunk plane and forearms are vertical. Press to controlled simultaneous full elbow extension without bell collision. Reset motionless at lockout for each of 1–12 reps. Chalk, belt, and wrist wraps allowed; straps/hooks, supportive shirt, sling assistance, and spotter assistance prohibited.
Enter one recent Cable Fly result and one recent Double Kettlebell 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.
- Double Kettlebell Bench Press — View the individual Double Kettlebell 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.