Cable Fly vs Smith Machine Decline Bench Press Strength Standards
Compare your cable fly and smith machine decline bench press against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review 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, lower under control to light bar contact on the lower sternum; press to elbows within 5 degrees of full extension without rehooking, bouncing, or support loss. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Smith Machine Decline Bench Press Strength Standards
The paired standards below show what the cable fly and smith machine decline bench press each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Cable Fly / Smith Machine Decline Bench Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Cable Fly vs Smith Machine Decline 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 Decline Bench Press | 93 lb42.2 kg | 124 lb56.2 kg | 166 lb75.3 kg | 213 lb96.6 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Smith Machine Decline Bench Press | 98 lb44.5 kg | 131 lb59.4 kg | 175 lb79.4 kg | 225 lb102.1 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 Decline Bench Press | 103 lb46.7 kg | 138 lb62.6 kg | 184 lb83.5 kg | 237 lb107.5 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Smith Machine Decline Bench Press | 108 lb49 kg | 144 lb65.3 kg | 193 lb87.5 kg | 248 lb112.5 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 Decline Bench Press | 112 lb50.8 kg | 151 lb68.5 kg | 202 lb91.6 kg | 259 lb117.5 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Smith Machine Decline Bench Press | 117 lb53.1 kg | 157 lb71.2 kg | 210 lb95.3 kg | 269 lb122 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Smith Machine Decline Bench Press | 122 lb55.3 kg | 163 lb73.9 kg | 218 lb98.9 kg | 280 lb127 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 Decline Bench Press | 126 lb57.2 kg | 169 lb76.7 kg | 226 lb102.5 kg | 290 lb131.5 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 Decline Bench Press | 130 lb59 kg | 175 lb79.4 kg | 234 lb106.1 kg | 300 lb136.1 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 Decline Bench Press | 135 lb61.2 kg | 181 lb82.1 kg | 242 lb109.8 kg | 310 lb140.6 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 Decline Bench Press | 139 lb63 kg | 186 lb84.4 kg | 249 lb112.9 kg | 320 lb145.1 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 Decline Bench Press | 143 lb64.9 kg | 192 lb87.1 kg | 257 lb116.6 kg | 329 lb149.2 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 Decline Bench Press | 147 lb66.7 kg | 197 lb89.4 kg | 264 lb119.7 kg | 339 lb153.8 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Smith Machine Decline Bench Press | 151 lb68.5 kg | 203 lb92.1 kg | 271 lb122.9 kg | 348 lb157.9 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 Decline Bench Press | 155 lb70.3 kg | 208 lb94.3 kg | 279 lb126.6 kg | 357 lb161.9 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 Decline Bench Press | 159 lb72.1 kg | 214 lb97.1 kg | 286 lb129.7 kg | 367 lb166.5 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Smith Machine Decline Bench Press | 163 lb73.9 kg | 219 lb99.3 kg | 293 lb132.9 kg | 376 lb170.6 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 Decline Bench Press | 167 lb75.7 kg | 224 lb101.6 kg | 300 lb136.1 kg | 384 lb174.2 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 Decline Bench Press | 171 lb77.6 kg | 229 lb103.9 kg | 306 lb138.8 kg | 393 lb178.3 kg |
Women’s Cable Fly vs Smith Machine Decline 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 Decline Bench Press | 47 lb21.3 kg | 66 lb29.9 kg | 91 lb41.3 kg | 121 lb54.9 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Smith Machine Decline Bench Press | 50 lb22.7 kg | 71 lb32.2 kg | 97 lb44 kg | 129 lb58.5 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 Decline Bench Press | 53 lb24 kg | 75 lb34 kg | 103 lb46.7 kg | 137 lb62.1 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Smith Machine Decline Bench Press | 55 lb24.9 kg | 79 lb35.8 kg | 108 lb49 kg | 145 lb65.8 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 Decline Bench Press | 58 lb26.3 kg | 83 lb37.6 kg | 114 lb51.7 kg | 152 lb68.9 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Smith Machine Decline Bench Press | 61 lb27.7 kg | 87 lb39.5 kg | 119 lb54 kg | 159 lb72.1 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 Decline Bench Press | 64 lb29 kg | 91 lb41.3 kg | 124 lb56.2 kg | 166 lb75.3 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Smith Machine Decline Bench Press | 66 lb29.9 kg | 95 lb43.1 kg | 129 lb58.5 kg | 173 lb78.5 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 Decline Bench Press | 69 lb31.3 kg | 98 lb44.5 kg | 134 lb60.8 kg | 180 lb81.6 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 Decline Bench Press | 71 lb32.2 kg | 102 lb46.3 kg | 139 lb63 kg | 186 lb84.4 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 Decline Bench Press | 74 lb33.6 kg | 105 lb47.6 kg | 144 lb65.3 kg | 193 lb87.5 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 Decline Bench Press | 76 lb34.5 kg | 109 lb49.4 kg | 149 lb67.6 kg | 199 lb90.3 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Smith Machine Decline Bench Press | 79 lb35.8 kg | 112 lb50.8 kg | 154 lb69.9 kg | 205 lb93 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 Decline Bench Press | 81 lb36.7 kg | 116 lb52.6 kg | 158 lb71.7 kg | 211 lb95.7 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Smith Machine Decline Bench Press | 83 lb37.6 kg | 119 lb54 kg | 163 lb73.9 kg | 218 lb98.9 kg |
How Your Cable Fly vs Smith Machine Decline 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
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 Decline 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the smith machine decline bench press strength level
The smith machine decline 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
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports 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 decline 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Cable Fly and Smith Machine Decline Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
54.9 → 101.6 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 Decline Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Smith Machine Decline 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 Decline Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Smith Machine Decline Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
34.5 → 62.2 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 Decline Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Smith Machine Decline 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 Decline Bench Press Exercises Used by This Calculator
Valid results depend on using the specified cable fly and smith machine decline bench press technique and load convention. Use strict, repeatable Cable Fly and Smith Machine Decline 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 Decline Bench Press setup and load convention
Use Smith rails vertical within 1 degree and a non-counterbalanced bar. Measure actual unloaded resistance with a calibrated force scale and enter it plus all plates on both sleeves, never nominal mass or one side alone. Set a rigid bench to 15 degrees decline plus or minus 1 degree, head lower than hips, centered under the bar. Secure lower legs under fixed rollers. Maintain head, shoulders, back, and glutes in contact. Use a pronated grip whose hand centers equal 1.5 times measured biacromial width plus or minus 2 cm. Set safety stops 2 cm plus or minus 0.5 cm below chest-touch bar height. Lower under control to light bar contact on the lower sternum; press to elbows within 5 degrees of full extension without rehooking, bouncing, or support loss. Count 1–12 reps without grip/setup change, trunk heave, glute lift, asymmetry, rebound, stop contact, or assistance.
Enter one recent Cable Fly result and one recent Smith Machine Decline 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 Decline Bench Press — View the individual Smith Machine Decline 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.