Cable Fly vs Paused Dumbbell Floor Press Strength Standards

Cable Fly vs Paused Dumbbell Floor Press Strength Standards

Use these tables to compare the estimated one-rep max required for the cable fly and paused dumbbell floor 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 / Paused Dumbbell Floor Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Cable Fly vs Paused Dumbbell Floor 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 Floor 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 Floor 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)

For the most useful Cable Fly vs Paused Dumbbell Floor Press comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less 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 paused dumbbell floor press strength level

For paused dumbbell floor 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.

This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.

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.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Cable Fly and Paused Dumbbell Floor Press Standards Differ

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

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

Valid results depend on using the specified cable fly and paused dumbbell floor press technique and load convention. Use strict, repeatable Cable Fly and Paused Dumbbell Floor 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 Floor Press setup and load convention

Lie supine on a rigid level floor or noncompressible mat no thicker than 10 mm. Extend both legs straight with heel centers at measured hip-joint width; keep heels, pelvis, upper back, shoulders, and head planted throughout. Use equal matched dumbbells. Enter one verified mass; display per and combined; score the combined pair. Use palms 30° inward from fully pronated and elbows 45° from the trunk. Lower simultaneously until the full posterior surfaces of both upper arms settle on the floor. Hold motionless for one continuous second with no bounce, roll, or loss of hand control; the floor supports the upper arms only, not the dumbbells. 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 Floor 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 Floor Press — View the individual Paused Dumbbell Floor 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.