Cable Fly vs Neutral Grip Dumbbell Bench Press Strength Standards
Compare your cable fly and neutral grip dumbbell 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 neutral grip dumbbell 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 Neutral Grip Dumbbell Bench Press Strength Standards
These bodyweight tables place the cable fly and neutral grip dumbbell 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 / Neutral Grip Dumbbell 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 Neutral Grip Dumbbell 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 |
| Neutral Grip Dumbbell Bench Press | 78 lb35.4 kg | 109 lb49.4 kg | 146 lb66.2 kg | 182 lb82.6 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Neutral Grip Dumbbell Bench Press | 82 lb37.2 kg | 115 lb52.2 kg | 154 lb69.9 kg | 192 lb87.1 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Neutral Grip Dumbbell Bench Press | 86 lb39 kg | 121 lb54.9 kg | 162 lb73.5 kg | 202 lb91.6 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Neutral Grip Dumbbell Bench Press | 91 lb41.3 kg | 126 lb57.2 kg | 169 lb76.7 kg | 211 lb95.7 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Neutral Grip Dumbbell Bench Press | 95 lb43.1 kg | 132 lb59.9 kg | 177 lb80.3 kg | 220 lb99.8 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Neutral Grip Dumbbell Bench Press | 98 lb44.5 kg | 137 lb62.1 kg | 184 lb83.5 kg | 229 lb103.9 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Neutral Grip Dumbbell Bench Press | 102 lb46.3 kg | 143 lb64.9 kg | 191 lb86.6 kg | 238 lb108 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Neutral Grip Dumbbell Bench Press | 106 lb48.1 kg | 148 lb67.1 kg | 198 lb89.8 kg | 247 lb112 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Neutral Grip Dumbbell Bench Press | 110 lb49.9 kg | 153 lb69.4 kg | 205 lb93 kg | 256 lb116.1 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Neutral Grip Dumbbell Bench Press | 113 lb51.3 kg | 158 lb71.7 kg | 212 lb96.2 kg | 264 lb119.7 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Neutral Grip Dumbbell Bench Press | 117 lb53.1 kg | 163 lb73.9 kg | 218 lb98.9 kg | 272 lb123.4 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Neutral Grip Dumbbell Bench Press | 120 lb54.4 kg | 168 lb76.2 kg | 225 lb102.1 kg | 281 lb127.5 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Neutral Grip Dumbbell Bench Press | 124 lb56.2 kg | 173 lb78.5 kg | 231 lb104.8 kg | 289 lb131.1 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Neutral Grip Dumbbell Bench Press | 127 lb57.6 kg | 178 lb80.7 kg | 238 lb108 kg | 297 lb134.7 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Neutral Grip Dumbbell Bench Press | 131 lb59.4 kg | 182 lb82.6 kg | 244 lb110.7 kg | 304 lb137.9 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Neutral Grip Dumbbell Bench Press | 134 lb60.8 kg | 187 lb84.8 kg | 250 lb113.4 kg | 312 lb141.5 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Neutral Grip Dumbbell Bench Press | 137 lb62.1 kg | 192 lb87.1 kg | 256 lb116.1 kg | 320 lb145.1 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Neutral Grip Dumbbell Bench Press | 141 lb64 kg | 196 lb88.9 kg | 262 lb118.8 kg | 327 lb148.3 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Neutral Grip Dumbbell Bench Press | 144 lb65.3 kg | 201 lb91.2 kg | 268 lb121.6 kg | 335 lb152 kg |
Women’s Cable Fly vs Neutral Grip Dumbbell 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 |
| Neutral Grip Dumbbell Bench Press | 37 lb16.8 kg | 55 lb24.9 kg | 76 lb34.5 kg | 98 lb44.5 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Neutral Grip Dumbbell Bench Press | 39 lb17.7 kg | 59 lb26.8 kg | 81 lb36.7 kg | 105 lb47.6 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Neutral Grip Dumbbell Bench Press | 41 lb18.6 kg | 62 lb28.1 kg | 85 lb38.6 kg | 111 lb50.3 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Neutral Grip Dumbbell Bench Press | 44 lb20 kg | 65 lb29.5 kg | 90 lb40.8 kg | 117 lb53.1 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Neutral Grip Dumbbell Bench Press | 46 lb20.9 kg | 69 lb31.3 kg | 95 lb43.1 kg | 123 lb55.8 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Neutral Grip Dumbbell Bench Press | 48 lb21.8 kg | 72 lb32.7 kg | 99 lb44.9 kg | 129 lb58.5 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Neutral Grip Dumbbell Bench Press | 50 lb22.7 kg | 75 lb34 kg | 103 lb46.7 kg | 135 lb61.2 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Neutral Grip Dumbbell Bench Press | 52 lb23.6 kg | 78 lb35.4 kg | 108 lb49 kg | 140 lb63.5 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Neutral Grip Dumbbell Bench Press | 54 lb24.5 kg | 81 lb36.7 kg | 112 lb50.8 kg | 146 lb66.2 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Neutral Grip Dumbbell Bench Press | 56 lb25.4 kg | 84 lb38.1 kg | 116 lb52.6 kg | 151 lb68.5 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Neutral Grip Dumbbell Bench Press | 58 lb26.3 kg | 87 lb39.5 kg | 120 lb54.4 kg | 156 lb70.8 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Neutral Grip Dumbbell Bench Press | 60 lb27.2 kg | 90 lb40.8 kg | 124 lb56.2 kg | 161 lb73 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Neutral Grip Dumbbell Bench Press | 62 lb28.1 kg | 93 lb42.2 kg | 128 lb58.1 kg | 167 lb75.7 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Neutral Grip Dumbbell Bench Press | 64 lb29 kg | 96 lb43.5 kg | 132 lb59.9 kg | 172 lb78 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Neutral Grip Dumbbell Bench Press | 66 lb29.9 kg | 98 lb44.5 kg | 135 lb61.2 kg | 176 lb79.8 kg |
How Your Cable Fly vs Neutral Grip Dumbbell 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
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 Neutral Grip Dumbbell 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.
The target rises more slowly than bodyweight so larger lifters are expected to fly more resistance without pound-for-pound scaling.
3. Find the neutral grip dumbbell bench press strength level
The neutral grip dumbbell 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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 neutral grip dumbbell 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 Neutral Grip Dumbbell 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.
40.9 → 75.3 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 Neutral Grip Dumbbell Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Neutral Grip Dumbbell 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 Neutral Grip Dumbbell 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 24.1 to 43.1 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Neutral Grip Dumbbell Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Neutral Grip Dumbbell 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 Neutral Grip Dumbbell Bench Press Exercises Used by This Calculator
For a useful comparison, perform a strict cable fly and a strict neutral grip dumbbell bench press using the setup and load rules below. Use strict, repeatable Cable Fly and Neutral Grip Dumbbell 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 Neutral Grip Dumbbell Bench Press setup and load convention
The entered weight for strict Neutral Grip Dumbbell Bench Press. Valid Neutral Grip Dumbbell Bench Press reps. Lower both dumbbells under control along a neutral/tucked path to a consistent chest-side bottom position, then press to synchronized lockout and finish with both dumbbells controlled at lockout without flaring into a standard grip, colliding into a squeeze press, bouncing, or receiving help. 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 Neutral Grip Dumbbell 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.
- Neutral Grip Dumbbell Bench Press — View the individual Neutral Grip Dumbbell 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.