Cable Fly vs Dumbbell Alternating Bench Press Strength Standards
Compare your cable fly and dumbbell alternating 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 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 one dumbbell to lockout while the other remains controlled, lower under control, then alternate sides using the same range and tempo standard. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Dumbbell Alternating Bench Press Strength Standards
These bodyweight tables place the cable fly and dumbbell alternating 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 / Dumbbell Alternating 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 Dumbbell Alternating 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 |
| Dumbbell Alternating Bench Press | 70 lb31.8 kg | 101 lb45.8 kg | 137 lb62.1 kg | 174 lb78.9 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Dumbbell Alternating Bench Press | 74 lb33.6 kg | 106 lb48.1 kg | 144 lb65.3 kg | 183 lb83 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Dumbbell Alternating Bench Press | 78 lb35.4 kg | 112 lb50.8 kg | 152 lb68.9 kg | 193 lb87.5 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Dumbbell Alternating Bench Press | 81 lb36.7 kg | 117 lb53.1 kg | 159 lb72.1 kg | 202 lb91.6 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Dumbbell Alternating Bench Press | 85 lb38.6 kg | 122 lb55.3 kg | 166 lb75.3 kg | 210 lb95.3 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Dumbbell Alternating Bench Press | 88 lb39.9 kg | 127 lb57.6 kg | 173 lb78.5 kg | 219 lb99.3 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Dumbbell Alternating Bench Press | 92 lb41.7 kg | 132 lb59.9 kg | 179 lb81.2 kg | 228 lb103.4 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Dumbbell Alternating Bench Press | 95 lb43.1 kg | 137 lb62.1 kg | 186 lb84.4 kg | 236 lb107 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Dumbbell Alternating Bench Press | 98 lb44.5 kg | 142 lb64.4 kg | 192 lb87.1 kg | 244 lb110.7 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Dumbbell Alternating Bench Press | 102 lb46.3 kg | 146 lb66.2 kg | 199 lb90.3 kg | 252 lb114.3 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Dumbbell Alternating Bench Press | 105 lb47.6 kg | 151 lb68.5 kg | 205 lb93 kg | 260 lb117.9 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Dumbbell Alternating Bench Press | 108 lb49 kg | 156 lb70.8 kg | 211 lb95.7 kg | 268 lb121.6 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Dumbbell Alternating Bench Press | 111 lb50.3 kg | 160 lb72.6 kg | 217 lb98.4 kg | 276 lb125.2 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Dumbbell Alternating Bench Press | 114 lb51.7 kg | 165 lb74.8 kg | 223 lb101.2 kg | 283 lb128.4 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Dumbbell Alternating Bench Press | 117 lb53.1 kg | 169 lb76.7 kg | 229 lb103.9 kg | 291 lb132 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Dumbbell Alternating Bench Press | 120 lb54.4 kg | 173 lb78.5 kg | 235 lb106.6 kg | 298 lb135.2 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Dumbbell Alternating Bench Press | 123 lb55.8 kg | 177 lb80.3 kg | 241 lb109.3 kg | 306 lb138.8 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Dumbbell Alternating Bench Press | 126 lb57.2 kg | 182 lb82.6 kg | 247 lb112 kg | 313 lb142 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Dumbbell Alternating Bench Press | 129 lb58.5 kg | 186 lb84.4 kg | 252 lb114.3 kg | 320 lb145.1 kg |
Women’s Cable Fly vs Dumbbell Alternating 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 |
| Dumbbell Alternating Bench Press | 34 lb15.4 kg | 52 lb23.6 kg | 73 lb33.1 kg | 96 lb43.5 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Dumbbell Alternating Bench Press | 37 lb16.8 kg | 55 lb24.9 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 |
| Dumbbell Alternating Bench Press | 39 lb17.7 kg | 59 lb26.8 kg | 83 lb37.6 kg | 109 lb49.4 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Dumbbell Alternating Bench Press | 41 lb18.6 kg | 62 lb28.1 kg | 87 lb39.5 kg | 115 lb52.2 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Dumbbell Alternating Bench Press | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 120 lb54.4 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Dumbbell Alternating Bench Press | 45 lb20.4 kg | 68 lb30.8 kg | 96 lb43.5 kg | 126 lb57.2 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Dumbbell Alternating Bench Press | 47 lb21.3 kg | 71 lb32.2 kg | 100 lb45.4 kg | 132 lb59.9 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Dumbbell Alternating Bench Press | 49 lb22.2 kg | 74 lb33.6 kg | 104 lb47.2 kg | 137 lb62.1 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Dumbbell Alternating Bench Press | 51 lb23.1 kg | 77 lb34.9 kg | 108 lb49 kg | 142 lb64.4 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Dumbbell Alternating Bench Press | 53 lb24 kg | 80 lb36.3 kg | 112 lb50.8 kg | 148 lb67.1 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Dumbbell Alternating Bench Press | 55 lb24.9 kg | 82 lb37.2 kg | 116 lb52.6 kg | 153 lb69.4 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Dumbbell Alternating Bench Press | 56 lb25.4 kg | 85 lb38.6 kg | 120 lb54.4 kg | 158 lb71.7 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Dumbbell Alternating Bench Press | 58 lb26.3 kg | 88 lb39.9 kg | 124 lb56.2 kg | 163 lb73.9 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Dumbbell Alternating Bench Press | 60 lb27.2 kg | 90 lb40.8 kg | 128 lb58.1 kg | 168 lb76.2 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Dumbbell Alternating Bench Press | 62 lb28.1 kg | 93 lb42.2 kg | 131 lb59.4 kg | 172 lb78 kg |
How Your Cable Fly vs Dumbbell Alternating 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
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Cable Fly and Dumbbell Alternating Bench 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
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 dumbbell alternating bench press strength level
For dumbbell alternating 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.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
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.
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.
| 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 dumbbell alternating 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 Dumbbell Alternating Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
37.2 → 68.4 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 Dumbbell Alternating Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Dumbbell Alternating 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 Dumbbell Alternating Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Dumbbell Alternating Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 23.1 to 41.3 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Alternating Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Dumbbell Alternating 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 Dumbbell Alternating Bench Press Exercises Used by This Calculator
The calculator expects repeatable cable fly and dumbbell alternating bench press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Cable Fly and Dumbbell Alternating 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 Dumbbell Alternating Bench Press setup and load convention
The entered weight for strict Dumbbell Alternating Bench Press. Valid Dumbbell Alternating Bench Press reps. Press one dumbbell to lockout while the other remains controlled, lower under control, then alternate sides using the same range and tempo standard. A valid rep finishes when the working-side dumbbell reaches controlled lockout while the non-working dumbbell remains stable in the declared hold position. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Cable Fly result and one recent Dumbbell Alternating 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.
- Dumbbell Alternating Bench Press — View the individual Dumbbell Alternating 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.