Cable Fly vs Paused Dumbbell Bench Press Strength Standards

Cable Fly vs Paused Dumbbell Bench Press Strength Standards

The paired standards below show what the cable fly and paused dumbbell bench press each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.

Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Cable Fly / Paused Dumbbell Bench Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Cable Fly vs Paused 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.

Women’s Cable Fly vs Paused 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.

How Your Cable Fly vs Paused Dumbbell 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

A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Use recent Cable Fly and Paused 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

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.

The target rises more slowly than bodyweight so larger lifters are expected to fly more resistance without pound-for-pound scaling.

3. Find the paused dumbbell bench press strength level

For paused dumbbell 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.

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.

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 Paused Dumbbell Bench Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Paused Dumbbell Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Paused 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.

How Women’s Cable Fly and Paused Dumbbell Bench Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Paused Dumbbell Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Paused 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.

Cable Fly and Paused Dumbbell Bench Press Exercises Used by This Calculator

Compare like-for-like attempts by keeping the cable fly and paused dumbbell bench press setup consistent with their individual rules. Use strict, repeatable Cable Fly and Paused 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 Paused Dumbbell Bench Press setup and load convention

Use a flat 0° bench. Keep head, shoulder blades, and glutes in contact and both feet planted; a natural fixed arch is allowed, but no bridge or leg-driven body movement. Use equal matched dumbbells. Enter one verified mass; display per and combined; score the combined pair. At lockout, use palms 30° inward from fully pronated and press simultaneously. Lower with elbows 45° from the trunk until both upper-arm centerlines are 5° below the trunk plane. Hold both dumbbells motionless and unsupported for one continuous second: no chest contact, bench contact, rebound, or spotter contact. Press simultaneously to controlled full elbow extension and reset motionless at lockout for each of 1–12 reps. Chalk, belt, and wrist wraps allowed; straps/hooks, supportive shirt, sling assistance, and spotter assistance prohibited.

Enter one recent Cable Fly result and one recent Paused 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.
• Paused Dumbbell Bench Press — View the individual Paused 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.