Cable Fly vs Reverse Band Bench Press Strength Standards
Compare your cable fly and reverse band 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, measure total upward assistance at valid chest-touch shaft height and full elbow-lockout shaft height; record total band count and exact anchors, choking/doubling, routing. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Reverse Band Bench Press Strength Standards
Use these tables to compare the estimated one-rep max required for the cable fly and reverse band 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 / Reverse Band Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Cable Fly vs Reverse Band 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 |
| Reverse Band Bench Press | 158 lb71.7 kg | 197 lb89.4 kg | 236 lb107 kg | 275 lb124.7 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Reverse Band Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 248 lb112.5 kg | 290 lb131.5 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Reverse Band Bench Press | 175 lb79.4 kg | 219 lb99.3 kg | 261 lb118.4 kg | 304 lb137.9 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Reverse Band Bench Press | 184 lb83.5 kg | 229 lb103.9 kg | 273 lb123.8 kg | 319 lb144.7 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Reverse Band Bench Press | 192 lb87.1 kg | 239 lb108.4 kg | 285 lb129.3 kg | 333 lb151 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Reverse Band Bench Press | 200 lb90.7 kg | 249 lb112.9 kg | 297 lb134.7 kg | 346 lb156.9 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Reverse Band Bench Press | 207 lb93.9 kg | 259 lb117.5 kg | 309 lb140.2 kg | 360 lb163.3 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Reverse Band Bench Press | 215 lb97.5 kg | 268 lb121.6 kg | 320 lb145.1 kg | 373 lb169.2 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Reverse Band Bench Press | 222 lb100.7 kg | 277 lb125.6 kg | 331 lb150.1 kg | 386 lb175.1 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Reverse Band Bench Press | 230 lb104.3 kg | 286 lb129.7 kg | 342 lb155.1 kg | 399 lb181 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Reverse Band Bench Press | 237 lb107.5 kg | 296 lb134.3 kg | 353 lb160.1 kg | 411 lb186.4 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Reverse Band Bench Press | 244 lb110.7 kg | 304 lb137.9 kg | 363 lb164.7 kg | 424 lb192.3 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Reverse Band Bench Press | 251 lb113.9 kg | 313 lb142 kg | 374 lb169.6 kg | 436 lb197.8 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Reverse Band Bench Press | 258 lb117 kg | 322 lb146.1 kg | 384 lb174.2 kg | 448 lb203.2 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Reverse Band Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 394 lb178.7 kg | 460 lb208.7 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Reverse Band Bench Press | 272 lb123.4 kg | 339 lb153.8 kg | 404 lb183.3 kg | 471 lb213.6 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Reverse Band Bench Press | 278 lb126.1 kg | 347 lb157.4 kg | 414 lb187.8 kg | 483 lb219.1 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Reverse Band Bench Press | 285 lb129.3 kg | 355 lb161 kg | 424 lb192.3 kg | 494 lb224.1 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Reverse Band Bench Press | 292 lb132.4 kg | 363 lb164.7 kg | 434 lb196.9 kg | 506 lb229.5 kg |
Women’s Cable Fly vs Reverse Band 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 |
| Reverse Band Bench Press | 72 lb32.7 kg | 92 lb41.7 kg | 121 lb54.9 kg | 153 lb69.4 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Reverse Band Bench Press | 77 lb34.9 kg | 98 lb44.5 kg | 128 lb58.1 kg | 163 lb73.9 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Reverse Band Bench Press | 82 lb37.2 kg | 104 lb47.2 kg | 136 lb61.7 kg | 172 lb78 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Reverse Band Bench Press | 86 lb39 kg | 110 lb49.9 kg | 144 lb65.3 kg | 182 lb82.6 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Reverse Band Bench Press | 91 lb41.3 kg | 116 lb52.6 kg | 151 lb68.5 kg | 191 lb86.6 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Reverse Band Bench Press | 95 lb43.1 kg | 121 lb54.9 kg | 158 lb71.7 kg | 200 lb90.7 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Reverse Band Bench Press | 99 lb44.9 kg | 126 lb57.2 kg | 165 lb74.8 kg | 209 lb94.8 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Reverse Band Bench Press | 103 lb46.7 kg | 132 lb59.9 kg | 172 lb78 kg | 217 lb98.4 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Reverse Band Bench Press | 107 lb48.5 kg | 137 lb62.1 kg | 178 lb80.7 kg | 226 lb102.5 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Reverse Band Bench Press | 111 lb50.3 kg | 142 lb64.4 kg | 185 lb83.9 kg | 234 lb106.1 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Reverse Band Bench Press | 115 lb52.2 kg | 147 lb66.7 kg | 191 lb86.6 kg | 242 lb109.8 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Reverse Band Bench Press | 119 lb54 kg | 151 lb68.5 kg | 198 lb89.8 kg | 250 lb113.4 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Reverse Band Bench Press | 123 lb55.8 kg | 156 lb70.8 kg | 204 lb92.5 kg | 258 lb117 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Reverse Band Bench Press | 126 lb57.2 kg | 161 lb73 kg | 210 lb95.3 kg | 266 lb120.7 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Reverse Band Bench Press | 130 lb59 kg | 166 lb75.3 kg | 216 lb98 kg | 274 lb124.3 kg |
How Your Cable Fly vs Reverse Band 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
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 Reverse Band 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the reverse band bench press strength level
For reverse band 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.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
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 reverse band 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 Reverse Band 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.
Across 120–300 lb bodyweight, the Elite gap changes from 83 to 152.8 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Reverse Band Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Reverse Band 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 Reverse Band Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 49 kg at 100 lb and 87.6 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Reverse Band Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Reverse Band 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 Reverse Band Bench Press Exercises Used by This Calculator
For a useful comparison, perform a strict cable fly and a strict reverse band bench press using the setup and load rules below. Use strict, repeatable Cable Fly and Reverse Band 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 Reverse Band Bench Press setup and load convention
Use straight barbell, plates/collars, rigid exactly 0° bench, and matched bands suspended symmetrically from fixed overhead anchors. Record base barbell mass excluding bands. Measure total upward assistance at valid chest-touch shaft height and full elbow-lockout shaft height; record total band count and exact anchors, choking/doubling, routing. Never infer from color. Bottom assistance must exceed nonnegative top assistance; each must be less than base mass. Effective bottom = base − bottom assistance. Effective top = base − top assistance. Score effective top; separately display base, effective bottom/top, and `increasing resistance (decreasing assistance)`. Head/shoulders/butt remain on bench, feet planted, grip ≤81 cm. Unrack to straight arms, lower under control to chest touch without bounce, press to simultaneous full lockout without spotter contact or butt rise. Same setup/measurements across 1–10 reps. Raw: belt, wrist wraps, chalk allowed; no shirt, Sling Shot, boards, added bands/chains, or assistance.
Enter one recent Cable Fly result and one recent Reverse Band 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.
- Reverse Band Bench Press — View the individual Reverse Band 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.