Cable Fly vs Sling Shot Bench Press Strength Standards

Cable Fly vs Sling Shot Bench Press Strength Standards

Use these tables to compare the estimated one-rep max required for the cable fly and sling shot 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 / Sling Shot Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Cable Fly vs Sling Shot 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 Sling Shot 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 Sling Shot Bench Press Result Is Calculated

Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.

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)

Set quality matters for this Cable Fly vs Sling Shot Bench Press comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.

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.

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

3. Find the sling shot bench press strength level

The sling shot 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.

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.

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.

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

How Men’s Cable Fly and Sling Shot Bench Press Standards Differ

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

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

For a useful comparison, perform a strict cable fly and a strict sling shot bench press using the setup and load rules below. Use strict, repeatable Cable Fly and Sling Shot 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 Sling Shot Bench Press setup and load convention

Use authentic red Mark Bell Original Sling Shot, material stiffness level 3. Select M under 140 lb, L 140–180, XL 181–220, 2XL 221–300, 3XL over 300; size up only per manufacturer for height over 6 ft 4 in or larger forearms. Record device model and size. Pull sleeves snugly just above elbows with bridge centered across anterior arms; no twisting, rolling, double devices, alteration, or extra assistance. Use straight barbell and rigid exactly 0° bench. Head, shoulders, butt remain on pad; feet planted; grip ≤81 cm. Unrack to straight arms, lower under control until bar touches lower chest/sternum and device is tensioned symmetrically, then press to simultaneous full lockout without bounce/butt rise/spotter contact. Total weight includes bar/plates/collars. Same fit/setup across whole reps 1–10. Belt, wrist wraps, chalk allowed; no bench shirt, Sling Shot variant, bands, chains, boards, blocks, or spotter aid.

Enter one recent Cable Fly result and one recent Sling Shot 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.
• Sling Shot Bench Press — View the individual Sling Shot 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.