Cable Fly vs Smith Machine Close Grip Bench Press Strength Standards
Compare your cable fly and smith machine close grip bench press against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare 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, the lifter must lower under control to the specified chest or near-chest bottom position, then press to full controlled lockout. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Smith Machine Close Grip Bench Press Strength Standards
These bodyweight tables place the cable fly and smith machine close grip bench press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Cable Fly / Smith Machine Close Grip Bench Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Cable Fly vs Smith Machine Close Grip 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 Close Grip Bench Press | 90 lb40.8 kg | 126 lb57.2 kg | 165 lb74.8 kg | 204 lb92.5 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Smith Machine Close Grip Bench Press | 95 lb43.1 kg | 133 lb60.3 kg | 174 lb78.9 kg | 215 lb97.5 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 Close Grip Bench Press | 100 lb45.4 kg | 140 lb63.5 kg | 183 lb83 kg | 226 lb102.5 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Smith Machine Close Grip Bench Press | 104 lb47.2 kg | 146 lb66.2 kg | 191 lb86.6 kg | 237 lb107.5 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 Close Grip Bench Press | 109 lb49.4 kg | 152 lb68.9 kg | 200 lb90.7 kg | 247 lb112 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Smith Machine Close Grip Bench Press | 113 lb51.3 kg | 159 lb72.1 kg | 208 lb94.3 kg | 257 lb116.6 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Smith Machine Close Grip Bench Press | 118 lb53.5 kg | 165 lb74.8 kg | 216 lb98 kg | 267 lb121.1 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 Close Grip Bench Press | 122 lb55.3 kg | 171 lb77.6 kg | 224 lb101.6 kg | 277 lb125.6 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 Close Grip Bench Press | 126 lb57.2 kg | 177 lb80.3 kg | 232 lb105.2 kg | 287 lb130.2 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 Close Grip Bench Press | 130 lb59 kg | 183 lb83 kg | 239 lb108.4 kg | 296 lb134.3 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 Close Grip Bench Press | 135 lb61.2 kg | 189 lb85.7 kg | 247 lb112 kg | 305 lb138.3 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 Close Grip Bench Press | 139 lb63 kg | 194 lb88 kg | 254 lb115.2 kg | 315 lb142.9 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 Close Grip Bench Press | 143 lb64.9 kg | 200 lb90.7 kg | 262 lb118.8 kg | 324 lb147 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Smith Machine Close Grip Bench Press | 146 lb66.2 kg | 205 lb93 kg | 269 lb122 kg | 333 lb151 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 Close Grip Bench Press | 150 lb68 kg | 211 lb95.7 kg | 276 lb125.2 kg | 341 lb154.7 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 Close Grip Bench Press | 154 lb69.9 kg | 216 lb98 kg | 283 lb128.4 kg | 350 lb158.8 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Smith Machine Close Grip Bench Press | 158 lb71.7 kg | 221 lb100.2 kg | 290 lb131.5 kg | 359 lb162.8 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 Close Grip Bench Press | 162 lb73.5 kg | 227 lb103 kg | 297 lb134.7 kg | 367 lb166.5 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 Close Grip Bench Press | 165 lb74.8 kg | 232 lb105.2 kg | 304 lb137.9 kg | 376 lb170.6 kg |
Women’s Cable Fly vs Smith Machine Close Grip 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 Close Grip Bench Press | 43 lb19.5 kg | 64 lb29 kg | 87 lb39.5 kg | 112 lb50.8 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Smith Machine Close Grip Bench Press | 46 lb20.9 kg | 68 lb30.8 kg | 93 lb42.2 kg | 120 lb54.4 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 Close Grip Bench Press | 49 lb22.2 kg | 72 lb32.7 kg | 98 lb44.5 kg | 127 lb57.6 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Smith Machine Close Grip Bench Press | 52 lb23.6 kg | 76 lb34.5 kg | 104 lb47.2 kg | 134 lb60.8 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 Close Grip Bench Press | 54 lb24.5 kg | 80 lb36.3 kg | 109 lb49.4 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Smith Machine Close Grip Bench Press | 57 lb25.9 kg | 84 lb38.1 kg | 114 lb51.7 kg | 147 lb66.7 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 Close Grip Bench Press | 60 lb27.2 kg | 88 lb39.9 kg | 119 lb54 kg | 153 lb69.4 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Smith Machine Close Grip Bench Press | 62 lb28.1 kg | 91 lb41.3 kg | 124 lb56.2 kg | 160 lb72.6 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 Close Grip Bench Press | 64 lb29 kg | 95 lb43.1 kg | 129 lb58.5 kg | 166 lb75.3 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 Close Grip Bench Press | 67 lb30.4 kg | 98 lb44.5 kg | 133 lb60.3 kg | 172 lb78 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 Close Grip Bench Press | 69 lb31.3 kg | 102 lb46.3 kg | 138 lb62.6 kg | 178 lb80.7 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 Close Grip Bench Press | 71 lb32.2 kg | 105 lb47.6 kg | 143 lb64.9 kg | 184 lb83.5 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Smith Machine Close Grip Bench Press | 74 lb33.6 kg | 108 lb49 kg | 147 lb66.7 kg | 190 lb86.2 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 Close Grip Bench Press | 76 lb34.5 kg | 112 lb50.8 kg | 152 lb68.9 kg | 195 lb88.5 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Smith Machine Close Grip Bench Press | 78 lb35.4 kg | 115 lb52.2 kg | 156 lb70.8 kg | 201 lb91.2 kg |
How Your Cable Fly vs Smith Machine Close Grip 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)
Set quality matters for this Cable Fly vs Smith Machine Close Grip 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.
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 close grip bench press strength level
The standards use the sex-specific thresholds from the individual Smith Machine Close Grip Bench Press 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
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is 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.
| 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 close grip 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 Smith Machine Close Grip Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Smith Machine Close Grip Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 50.8 to 93.9 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Close Grip Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Smith Machine Close Grip 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 Close Grip 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.
30.4 → 54.5 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 Close Grip Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Smith Machine Close Grip 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 Close Grip Bench Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the cable fly and smith machine close grip bench press setup consistent with their individual rules. Use strict, repeatable Cable Fly and Smith Machine Close Grip 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 Close Grip Bench Press setup and load convention
The entered weight for strict Smith Machine Close Grip Bench Press. Valid Smith Machine Close Grip Bench Press reps. The lifter must lower under control to the approved chest or near-chest bottom position, then press to full controlled lockout. A valid finish requires controlled elbow extension without rack-hook contact, spotter assistance, excessive hip bridge, or soft lockout. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Cable Fly result and one recent Smith Machine Close Grip 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.
- Smith Machine Close Grip Bench Press — View the individual Smith Machine Close Grip 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.