Cable Fly vs EZ Bar Close Grip Bench Press Strength Standards
Compare your cable fly and ez-bar close-grip bench press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see 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, unrack to full extension; lower to lower sternum; hold motionless one full second without bounce or sink; press to simultaneous full elbow lockout. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs EZ-Bar Close-Grip Bench Press Strength Standards
These bodyweight tables place the cable fly and ez-bar close-grip 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 / EZ-Bar Close-Grip 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 EZ-Bar Close-Grip 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 |
| EZ-Bar Close-Grip Bench Press | 80 lb36.3 kg | 107 lb48.5 kg | 135 lb61.2 kg | 163 lb73.9 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| EZ-Bar Close-Grip Bench Press | 84 lb38.1 kg | 113 lb51.3 kg | 143 lb64.9 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 |
| EZ-Bar Close-Grip Bench Press | 88 lb39.9 kg | 119 lb54 kg | 150 lb68 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 |
| EZ-Bar Close-Grip Bench Press | 92 lb41.7 kg | 125 lb56.7 kg | 157 lb71.2 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 |
| EZ-Bar Close-Grip Bench Press | 96 lb43.5 kg | 130 lb59 kg | 164 lb74.4 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 |
| EZ-Bar Close-Grip Bench Press | 100 lb45.4 kg | 136 lb61.7 kg | 171 lb77.6 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 |
| EZ-Bar Close-Grip Bench Press | 104 lb47.2 kg | 141 lb64 kg | 177 lb80.3 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 |
| EZ-Bar Close-Grip Bench Press | 108 lb49 kg | 146 lb66.2 kg | 184 lb83.5 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 |
| EZ-Bar Close-Grip Bench Press | 112 lb50.8 kg | 151 lb68.5 kg | 190 lb86.2 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 |
| EZ-Bar Close-Grip Bench Press | 115 lb52.2 kg | 156 lb70.8 kg | 197 lb89.4 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 |
| EZ-Bar Close-Grip Bench Press | 119 lb54 kg | 161 lb73 kg | 203 lb92.1 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 |
| EZ-Bar Close-Grip Bench Press | 123 lb55.8 kg | 166 lb75.3 kg | 209 lb94.8 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 |
| EZ-Bar Close-Grip Bench Press | 126 lb57.2 kg | 171 lb77.6 kg | 215 lb97.5 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 |
| EZ-Bar Close-Grip Bench Press | 130 lb59 kg | 175 lb79.4 kg | 221 lb100.2 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 |
| EZ-Bar Close-Grip Bench Press | 133 lb60.3 kg | 180 lb81.6 kg | 227 lb103 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 |
| EZ-Bar Close-Grip Bench Press | 137 lb62.1 kg | 185 lb83.9 kg | 233 lb105.7 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 |
| EZ-Bar Close-Grip Bench Press | 140 lb63.5 kg | 189 lb85.7 kg | 238 lb108 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 |
| EZ-Bar Close-Grip Bench Press | 143 lb64.9 kg | 194 lb88 kg | 244 lb110.7 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 |
| EZ-Bar Close-Grip Bench Press | 146 lb66.2 kg | 198 lb89.8 kg | 249 lb112.9 kg | 301 lb136.5 kg |
Women’s Cable Fly vs EZ-Bar Close-Grip 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 |
| EZ-Bar Close-Grip Bench Press | 37 lb16.8 kg | 51 lb23.1 kg | 65 lb29.5 kg | 84 lb38.1 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| EZ-Bar Close-Grip Bench Press | 39 lb17.7 kg | 54 lb24.5 kg | 69 lb31.3 kg | 89 lb40.4 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| EZ-Bar Close-Grip Bench Press | 41 lb18.6 kg | 58 lb26.3 kg | 73 lb33.1 kg | 95 lb43.1 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| EZ-Bar Close-Grip Bench Press | 44 lb20 kg | 61 lb27.7 kg | 77 lb34.9 kg | 100 lb45.4 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| EZ-Bar Close-Grip Bench Press | 46 lb20.9 kg | 64 lb29 kg | 81 lb36.7 kg | 105 lb47.6 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| EZ-Bar Close-Grip Bench Press | 48 lb21.8 kg | 67 lb30.4 kg | 85 lb38.6 kg | 110 lb49.9 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| EZ-Bar Close-Grip Bench Press | 50 lb22.7 kg | 70 lb31.8 kg | 89 lb40.4 kg | 115 lb52.2 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| EZ-Bar Close-Grip Bench Press | 52 lb23.6 kg | 73 lb33.1 kg | 92 lb41.7 kg | 120 lb54.4 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| EZ-Bar Close-Grip Bench Press | 54 lb24.5 kg | 76 lb34.5 kg | 96 lb43.5 kg | 124 lb56.2 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| EZ-Bar Close-Grip Bench Press | 56 lb25.4 kg | 78 lb35.4 kg | 100 lb45.4 kg | 129 lb58.5 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| EZ-Bar Close-Grip Bench Press | 58 lb26.3 kg | 81 lb36.7 kg | 103 lb46.7 kg | 133 lb60.3 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| EZ-Bar Close-Grip Bench Press | 60 lb27.2 kg | 84 lb38.1 kg | 106 lb48.1 kg | 138 lb62.6 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| EZ-Bar Close-Grip Bench Press | 62 lb28.1 kg | 86 lb39 kg | 110 lb49.9 kg | 142 lb64.4 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| EZ-Bar Close-Grip Bench Press | 64 lb29 kg | 89 lb40.4 kg | 113 lb51.3 kg | 146 lb66.2 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| EZ-Bar Close-Grip Bench Press | 66 lb29.9 kg | 92 lb41.7 kg | 116 lb52.6 kg | 150 lb68 kg |
How Your Cable Fly vs EZ-Bar Close-Grip 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 EZ-Bar Close-Grip 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
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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the ez-bar close-grip bench press strength level
The standards use the sex-specific thresholds from the individual EZ-Bar Close-Grip 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.
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 ez-bar close-grip 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. |
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 EZ-Bar Close-Grip 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.
32.2 → 59.8 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 EZ-Bar Close-Grip Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the EZ-Bar Close-Grip 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 EZ-Bar Close-Grip Bench 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.
Across 100–240 lb bodyweight, the Elite gap changes from 17.7 to 31.3 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the EZ-Bar Close-Grip Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the EZ-Bar Close-Grip 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 EZ-Bar Close-Grip Bench Press Exercises Used by This Calculator
For a useful comparison, perform a strict cable fly and a strict ez-bar close-grip bench press using the setup and load rules below. Use strict, repeatable Cable Fly and EZ-Bar Close-Grip 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 EZ-Bar Close-Grip Bench Press setup and load convention
Use the recorded brand-neutral Olympic EZ-bar envelope (1.15–1.25 m, 27–29 mm grips, rotating 50 mm sleeves); record actual mass/dimensions/grip and score bar/plates/collars. On a flat 0.0° bench use mirrored inner segments at 28–32 cm hand-center spacing and 25–35° from full supination. Head, shoulders, and buttocks remain planted; feet flat. Legal leg drive is allowed without contact loss. Unrack to full extension; lower to lower sternum; hold motionless one full second without bounce or sink; press to simultaneous full elbow lockout. Same setup for 1–10 reps. Spotter may hand off/protect only. Belt, wrist wraps, chalk, and shoes allowed. Elbow sleeves, supportive shirt, blocks/boards, assistance, and bar/plate floor contact prohibited.
Enter one recent Cable Fly result and one recent EZ-Bar Close-Grip 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.
- EZ-Bar Close-Grip Bench Press — View the individual EZ-Bar Close-Grip 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.