Cable Fly vs Smith Machine Bench Press Strength Standards
Compare your cable fly and Smith machine bench press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift 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: effective total smith load or machine-displayed load 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, bench must be positioned so the bar reaches a consistent mid-chest or lower-chest touch point. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Smith Machine Bench Press Strength Standards
Use these tables to compare the estimated one-rep max required for the cable fly and Smith machine 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 / Smith Machine Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Cable Fly vs Smith Machine 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 |
| Smith Machine Bench Press | 107 lb48.5 kg | 140 lb63.5 kg | 186 lb84.4 kg | 238 lb108 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Smith Machine Bench Press | 113 lb51.3 kg | 148 lb67.1 kg | 196 lb88.9 kg | 251 lb113.9 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Smith Machine Bench Press | 119 lb54 kg | 155 lb70.3 kg | 206 lb93.4 kg | 264 lb119.7 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Smith Machine Bench Press | 125 lb56.7 kg | 162 lb73.5 kg | 216 lb98 kg | 276 lb125.2 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Smith Machine Bench Press | 130 lb59 kg | 169 lb76.7 kg | 226 lb102.5 kg | 288 lb130.6 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Smith Machine Bench Press | 136 lb61.7 kg | 176 lb79.8 kg | 235 lb106.6 kg | 300 lb136.1 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Smith Machine Bench Press | 141 lb64 kg | 183 lb83 kg | 244 lb110.7 kg | 312 lb141.5 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Smith Machine Bench Press | 146 lb66.2 kg | 190 lb86.2 kg | 253 lb114.8 kg | 323 lb146.5 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Smith Machine Bench Press | 151 lb68.5 kg | 197 lb89.4 kg | 262 lb118.8 kg | 334 lb151.5 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Smith Machine Bench Press | 156 lb70.8 kg | 203 lb92.1 kg | 270 lb122.5 kg | 345 lb156.5 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Smith Machine Bench Press | 161 lb73 kg | 210 lb95.3 kg | 279 lb126.6 kg | 356 lb161.5 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Smith Machine Bench Press | 166 lb75.3 kg | 216 lb98 kg | 287 lb130.2 kg | 367 lb166.5 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Smith Machine Bench Press | 171 lb77.6 kg | 222 lb100.7 kg | 296 lb134.3 kg | 377 lb171 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Smith Machine Bench Press | 175 lb79.4 kg | 228 lb103.4 kg | 304 lb137.9 kg | 388 lb176 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Smith Machine Bench Press | 180 lb81.6 kg | 234 lb106.1 kg | 312 lb141.5 kg | 398 lb180.5 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Smith Machine Bench Press | 185 lb83.9 kg | 240 lb108.9 kg | 320 lb145.1 kg | 408 lb185.1 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Smith Machine Bench Press | 189 lb85.7 kg | 246 lb111.6 kg | 328 lb148.8 kg | 418 lb189.6 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Smith Machine Bench Press | 194 lb88 kg | 252 lb114.3 kg | 335 lb152 kg | 428 lb194.1 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Smith Machine Bench Press | 198 lb89.8 kg | 258 lb117 kg | 343 lb155.6 kg | 438 lb198.7 kg |
Women’s Cable Fly vs Smith Machine 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 |
| Smith Machine Bench Press | 55 lb24.9 kg | 73 lb33.1 kg | 98 lb44.5 kg | 133 lb60.3 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Smith Machine Bench Press | 59 lb26.8 kg | 78 lb35.4 kg | 105 lb47.6 kg | 141 lb64 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Smith Machine Bench Press | 62 lb28.1 kg | 83 lb37.6 kg | 111 lb50.3 kg | 150 lb68 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Smith Machine Bench Press | 65 lb29.5 kg | 87 lb39.5 kg | 117 lb53.1 kg | 158 lb71.7 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Smith Machine Bench Press | 69 lb31.3 kg | 92 lb41.7 kg | 123 lb55.8 kg | 166 lb75.3 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Smith Machine Bench Press | 72 lb32.7 kg | 96 lb43.5 kg | 129 lb58.5 kg | 174 lb78.9 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Smith Machine Bench Press | 75 lb34 kg | 100 lb45.4 kg | 135 lb61.2 kg | 182 lb82.6 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Smith Machine Bench Press | 78 lb35.4 kg | 104 lb47.2 kg | 140 lb63.5 kg | 189 lb85.7 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Smith Machine Bench Press | 81 lb36.7 kg | 108 lb49 kg | 146 lb66.2 kg | 196 lb88.9 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Smith Machine Bench Press | 84 lb38.1 kg | 112 lb50.8 kg | 151 lb68.5 kg | 204 lb92.5 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Smith Machine Bench Press | 87 lb39.5 kg | 116 lb52.6 kg | 156 lb70.8 kg | 211 lb95.7 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Smith Machine Bench Press | 90 lb40.8 kg | 120 lb54.4 kg | 161 lb73 kg | 218 lb98.9 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Smith Machine Bench Press | 93 lb42.2 kg | 124 lb56.2 kg | 167 lb75.7 kg | 225 lb102.1 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Smith Machine Bench Press | 96 lb43.5 kg | 128 lb58.1 kg | 172 lb78 kg | 231 lb104.8 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Smith Machine Bench Press | 98 lb44.5 kg | 131 lb59.4 kg | 176 lb79.8 kg | 238 lb108 kg |
How Your Cable Fly vs Smith Machine Bench Press Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
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 Smith Machine Bench 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
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.
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 Smith machine bench press strength level
The standards use the sex-specific Smith machine bench press 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.
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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 Smith machine bench press | Use effective Smith-load estimated max and adjust targets to exact bodyweight with the two-thirds 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Cable Fly and Smith Machine 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.
66.3 → 122 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 Smith Machine Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Smith Machine 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 Smith Machine 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.
39.9 → 71.3 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Smith Machine 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 Smith Machine Bench Press Exercises Used by This Calculator
The calculator expects repeatable cable fly and Smith machine bench press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Cable Fly and Smith Machine 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 Smith Machine Bench Press setup and load convention
Movement is performed on a flat Smith Machine Bench Press setup only. Smith machine load means the effective bar load or machine-displayed load setting entered in the active unit. Use total machine load, bodyweight, and reps. Bench must be positioned so the bar reaches a consistent mid-chest or lower-chest touch point. Start each rep with arms fully extended and elbows locked under control. Lower the bar under control to the chest or chest-depth touch point. Press from controlled bottom position to full elbow lockout. Keep shoulders and upper back stable on the bench. Keep hips in contact with the bench and feet planted. Keep a fully closed grip around the Smith bar. Bar must follow the Smith track without twisting, uneven pressing, hook contact, or racking contact during the rep. No bouncing the bar off the chest or bottom position. No partial reps, shortened lockouts, board-press range, or pin-press range. No spotter assistance, counterweight manipulation, incline setup, decline setup, dumbbells, free-weight barbell, or chest press machine substitution. Rep is complete only when chest-depth range and full lockout are both achieved under control.
Enter one recent Cable Fly result and one recent Smith Machine Bench Press result
First lift: total selected cable weight and 1–12 strict reps. Second lift: effective total smith load or machine-displayed load and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Cable Fly — View the individual Cable Fly standards and next strength-level target.
- Smith Machine Bench Press — View the individual Smith Machine 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.