Cable Fly vs Multi Grip Bench Press Strength Standards
Compare your cable fly and multi grip bench press against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps 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, complete strict multi grip bench press 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 Multi Grip Bench Press Strength Standards
Use these tables to compare the estimated one-rep max required for the cable fly and multi grip 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 / Multi Grip Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Cable Fly vs Multi 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 |
| Multi Grip Bench Press | 87 lb39.5 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 |
| Multi Grip Bench Press | 92 lb41.7 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 |
| Multi Grip Bench Press | 96 lb43.5 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 |
| Multi Grip Bench Press | 101 lb45.8 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 |
| Multi Grip Bench Press | 105 lb47.6 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 |
| Multi Grip Bench Press | 110 lb49.9 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 |
| Multi Grip Bench Press | 114 lb51.7 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 |
| Multi Grip Bench Press | 118 lb53.5 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 |
| Multi Grip Bench Press | 122 lb55.3 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 |
| Multi Grip Bench Press | 126 lb57.2 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 |
| Multi Grip Bench Press | 130 lb59 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 |
| Multi Grip Bench Press | 134 lb60.8 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 |
| Multi Grip Bench Press | 138 lb62.6 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 |
| Multi Grip Bench Press | 142 lb64.4 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 |
| Multi Grip Bench Press | 145 lb65.8 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 |
| Multi Grip Bench Press | 149 lb67.6 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 |
| Multi Grip Bench Press | 153 lb69.4 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 |
| Multi Grip Bench Press | 156 lb70.8 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 |
| Multi Grip Bench Press | 160 lb72.6 kg | 221 lb100.2 kg | 289 lb131.1 kg | 355 lb161 kg |
Women’s Cable Fly vs Multi 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 |
| Multi Grip Bench Press | 41 lb18.6 kg | 60 lb27.2 kg | 80 lb36.3 kg | 103 lb46.7 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Multi Grip Bench Press | 44 lb20 kg | 63 lb28.6 kg | 85 lb38.6 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Multi Grip Bench Press | 47 lb21.3 kg | 67 lb30.4 kg | 90 lb40.8 kg | 116 lb52.6 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Multi Grip Bench Press | 49 lb22.2 kg | 71 lb32.2 kg | 95 lb43.1 kg | 123 lb55.8 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Multi Grip Bench Press | 52 lb23.6 kg | 74 lb33.6 kg | 100 lb45.4 kg | 129 lb58.5 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Multi Grip Bench Press | 54 lb24.5 kg | 78 lb35.4 kg | 105 lb47.6 kg | 135 lb61.2 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Multi Grip Bench Press | 56 lb25.4 kg | 81 lb36.7 kg | 110 lb49.9 kg | 141 lb64 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Multi Grip Bench Press | 59 lb26.8 kg | 85 lb38.6 kg | 114 lb51.7 kg | 147 lb66.7 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Multi Grip Bench Press | 61 lb27.7 kg | 88 lb39.9 kg | 119 lb54 kg | 152 lb68.9 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Multi Grip Bench Press | 63 lb28.6 kg | 91 lb41.3 kg | 123 lb55.8 kg | 158 lb71.7 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Multi Grip Bench Press | 65 lb29.5 kg | 94 lb42.6 kg | 127 lb57.6 kg | 164 lb74.4 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Multi Grip Bench Press | 68 lb30.8 kg | 98 lb44.5 kg | 131 lb59.4 kg | 169 lb76.7 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Multi Grip Bench Press | 70 lb31.8 kg | 101 lb45.8 kg | 136 lb61.7 kg | 174 lb78.9 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Multi Grip Bench Press | 72 lb32.7 kg | 104 lb47.2 kg | 140 lb63.5 kg | 180 lb81.6 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Multi Grip Bench Press | 74 lb33.6 kg | 107 lb48.5 kg | 144 lb65.3 kg | 185 lb83.9 kg |
How Your Cable Fly vs Multi Grip Bench Press Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
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 Multi 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
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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the multi grip bench press strength level
The multi grip bench press 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.
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 multi 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Cable Fly and Multi Grip Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Multi Grip Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
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 Multi Grip Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Multi 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 Multi Grip 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.
Across 100–240 lb bodyweight, the Elite gap changes from 26.3 to 47.2 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Multi Grip Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Multi 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 Multi Grip Bench Press Exercises Used by This Calculator
For a useful comparison, perform a strict cable fly and a strict multi grip bench press using the setup and load rules below. Use strict, repeatable Cable Fly and Multi 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 Multi Grip Bench Press setup and load convention
Use the total multi-grip bar load pressed on the bench. Enter only strict multi-grip bench press reps. Count reps that bench press a multi-grip bar with one selected handle pair from a controlled bottom range to full lockout without bounce, spotter help, handle switching, or partial reps. Keep setup, range, and finish quality consistent across the entered set. Do not count substituted exercises or assisted reps.
Enter one recent Cable Fly result and one recent Multi 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.
- Multi Grip Bench Press — View the individual Multi 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.