Cable Fly vs Floor Press With Chains Strength Standards
Compare your cable fly and floor press with chains 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, complete strict floor press with chains repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Floor Press with Chains Strength Standards
Use these tables to compare the estimated one-rep max required for the cable fly and floor press with chains 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 / Floor Press with Chains, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Cable Fly vs Floor Press with Chains 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 |
| Floor Press with Chains | 84 lb38.1 kg | 120 lb54.4 kg | 157 lb71.2 kg | 193 lb87.5 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Floor Press with Chains | 89 lb40.4 kg | 127 lb57.6 kg | 165 lb74.8 kg | 203 lb92.1 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Floor Press with Chains | 93 lb42.2 kg | 133 lb60.3 kg | 174 lb78.9 kg | 214 lb97.1 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Floor Press with Chains | 97 lb44 kg | 139 lb63 kg | 182 lb82.6 kg | 224 lb101.6 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Floor Press with Chains | 102 lb46.3 kg | 145 lb65.8 kg | 190 lb86.2 kg | 234 lb106.1 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Floor Press with Chains | 106 lb48.1 kg | 151 lb68.5 kg | 198 lb89.8 kg | 243 lb110.2 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Floor Press with Chains | 110 lb49.9 kg | 157 lb71.2 kg | 205 lb93 kg | 253 lb114.8 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Floor Press with Chains | 114 lb51.7 kg | 163 lb73.9 kg | 213 lb96.6 kg | 262 lb118.8 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Floor Press with Chains | 118 lb53.5 kg | 169 lb76.7 kg | 220 lb99.8 kg | 271 lb122.9 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Floor Press with Chains | 122 lb55.3 kg | 174 lb78.9 kg | 228 lb103.4 kg | 280 lb127 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Floor Press with Chains | 126 lb57.2 kg | 180 lb81.6 kg | 235 lb106.6 kg | 289 lb131.1 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Floor Press with Chains | 129 lb58.5 kg | 185 lb83.9 kg | 242 lb109.8 kg | 298 lb135.2 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Floor Press with Chains | 133 lb60.3 kg | 190 lb86.2 kg | 249 lb112.9 kg | 306 lb138.8 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Floor Press with Chains | 137 lb62.1 kg | 196 lb88.9 kg | 256 lb116.1 kg | 315 lb142.9 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Floor Press with Chains | 141 lb64 kg | 201 lb91.2 kg | 263 lb119.3 kg | 323 lb146.5 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Floor Press with Chains | 144 lb65.3 kg | 206 lb93.4 kg | 269 lb122 kg | 331 lb150.1 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Floor Press with Chains | 148 lb67.1 kg | 211 lb95.7 kg | 276 lb125.2 kg | 339 lb153.8 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Floor Press with Chains | 151 lb68.5 kg | 216 lb98 kg | 282 lb127.9 kg | 347 lb157.4 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Floor Press with Chains | 155 lb70.3 kg | 221 lb100.2 kg | 289 lb131.1 kg | 355 lb161 kg |
Women’s Cable Fly vs Floor Press with Chains 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 |
| Floor Press with Chains | 41 lb18.6 kg | 62 lb28.1 kg | 85 lb38.6 kg | 108 lb49 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Floor Press with Chains | 44 lb20 kg | 66 lb29.9 kg | 90 lb40.8 kg | 115 lb52.2 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Floor Press with Chains | 47 lb21.3 kg | 70 lb31.8 kg | 96 lb43.5 kg | 122 lb55.3 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Floor Press with Chains | 49 lb22.2 kg | 74 lb33.6 kg | 101 lb45.8 kg | 128 lb58.1 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Floor Press with Chains | 52 lb23.6 kg | 77 lb34.9 kg | 106 lb48.1 kg | 135 lb61.2 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Floor Press with Chains | 54 lb24.5 kg | 81 lb36.7 kg | 111 lb50.3 kg | 141 lb64 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Floor Press with Chains | 56 lb25.4 kg | 85 lb38.6 kg | 116 lb52.6 kg | 147 lb66.7 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Floor Press with Chains | 59 lb26.8 kg | 88 lb39.9 kg | 121 lb54.9 kg | 153 lb69.4 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Floor Press with Chains | 61 lb27.7 kg | 91 lb41.3 kg | 125 lb56.7 kg | 159 lb72.1 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Floor Press with Chains | 63 lb28.6 kg | 95 lb43.1 kg | 130 lb59 kg | 165 lb74.8 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Floor Press with Chains | 65 lb29.5 kg | 98 lb44.5 kg | 134 lb60.8 kg | 171 lb77.6 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Floor Press with Chains | 68 lb30.8 kg | 101 lb45.8 kg | 139 lb63 kg | 176 lb79.8 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Floor Press with Chains | 70 lb31.8 kg | 105 lb47.6 kg | 143 lb64.9 kg | 182 lb82.6 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Floor Press with Chains | 72 lb32.7 kg | 108 lb49 kg | 148 lb67.1 kg | 187 lb84.8 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Floor Press with Chains | 74 lb33.6 kg | 111 lb50.3 kg | 152 lb68.9 kg | 193 lb87.5 kg |
How Your Cable Fly vs Floor Press with Chains 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
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 Floor Press with Chains 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 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.
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 floor press with chains strength level
The standards use the sex-specific thresholds from the individual Floor Press with Chains 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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 floor press with chains | 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 Floor Press with Chains 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.
45.8 → 84.3 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 Floor Press with Chains standard minus the Cable Fly standard: zero means equal, above zero means the Floor Press with Chains 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 Floor Press with Chains 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.
28.6 → 50.8 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 Floor Press with Chains standard minus the Cable Fly standard: zero means equal, above zero means the Floor Press with Chains 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 Floor Press with Chains Exercises Used by This Calculator
Valid results depend on using the specified cable fly and floor press with chains technique and load convention. Use strict, repeatable Cable Fly and Floor Press with Chains 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 Floor Press with Chains setup and load convention
The entered weight for strict Floor Press with Chains. Valid Floor Press with Chains reps. Lower the bar under control until the upper arms or triceps reach the floor-defined bottom range, then press to full lockout as the chains weight progressively and finish with A valid finish requires full elbow lockout, stable shoulders, controlled chains, no hip bridge, and no spotter assistance. 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 Floor Press with Chains 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.
- Floor Press with Chains — View the individual Floor Press with Chains 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.