Cable Fly vs Smith Machine Incline Bench Press Strength Standards
Compare your cable fly and Smith machine incline 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: smith machine 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, strict Smith machine incline bench press reps. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Smith Machine Incline Bench Press Strength Standards
These bodyweight tables place the cable fly and Smith machine incline 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 Incline 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 Incline 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 Incline Bench Press | 91 lb41.3 kg | 123 lb55.8 kg | 160 lb72.6 kg | 199 lb90.3 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Smith Machine Incline Bench Press | 96 lb43.5 kg | 130 lb59 kg | 168 lb76.2 kg | 210 lb95.3 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 Incline Bench Press | 101 lb45.8 kg | 136 lb61.7 kg | 177 lb80.3 kg | 220 lb99.8 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Smith Machine Incline Bench Press | 106 lb48.1 kg | 143 lb64.9 kg | 185 lb83.9 kg | 231 lb104.8 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 Incline Bench Press | 111 lb50.3 kg | 149 lb67.6 kg | 194 lb88 kg | 241 lb109.3 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Smith Machine Incline Bench Press | 115 lb52.2 kg | 155 lb70.3 kg | 201 lb91.2 kg | 251 lb113.9 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Smith Machine Incline Bench Press | 120 lb54.4 kg | 161 lb73 kg | 209 lb94.8 kg | 260 lb117.9 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 Incline Bench Press | 124 lb56.2 kg | 167 lb75.7 kg | 217 lb98.4 kg | 270 lb122.5 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 Incline Bench Press | 128 lb58.1 kg | 173 lb78.5 kg | 225 lb102.1 kg | 279 lb126.6 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 Incline Bench Press | 133 lb60.3 kg | 179 lb81.2 kg | 232 lb105.2 kg | 289 lb131.1 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 Incline Bench Press | 137 lb62.1 kg | 184 lb83.5 kg | 239 lb108.4 kg | 298 lb135.2 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 Incline Bench Press | 141 lb64 kg | 190 lb86.2 kg | 246 lb111.6 kg | 307 lb139.3 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 Incline Bench Press | 145 lb65.8 kg | 195 lb88.5 kg | 254 lb115.2 kg | 316 lb143.3 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Smith Machine Incline Bench Press | 149 lb67.6 kg | 201 lb91.2 kg | 261 lb118.4 kg | 324 lb147 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 Incline Bench Press | 153 lb69.4 kg | 206 lb93.4 kg | 267 lb121.1 kg | 333 lb151 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 Incline Bench Press | 157 lb71.2 kg | 211 lb95.7 kg | 274 lb124.3 kg | 341 lb154.7 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Smith Machine Incline Bench Press | 161 lb73 kg | 216 lb98 kg | 281 lb127.5 kg | 350 lb158.8 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 Incline Bench Press | 164 lb74.4 kg | 221 lb100.2 kg | 288 lb130.6 kg | 358 lb162.4 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 Incline Bench Press | 168 lb76.2 kg | 226 lb102.5 kg | 294 lb133.4 kg | 366 lb166 kg |
Women’s Cable Fly vs Smith Machine Incline 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 Incline Bench Press | 43 lb19.5 kg | 62 lb28.1 kg | 85 lb38.6 kg | 110 lb49.9 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Smith Machine Incline Bench Press | 46 lb20.9 kg | 66 lb29.9 kg | 90 lb40.8 kg | 117 lb53.1 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 Incline Bench Press | 49 lb22.2 kg | 70 lb31.8 kg | 96 lb43.5 kg | 124 lb56.2 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Smith Machine Incline Bench Press | 52 lb23.6 kg | 74 lb33.6 kg | 101 lb45.8 kg | 131 lb59.4 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 Incline Bench Press | 54 lb24.5 kg | 77 lb34.9 kg | 106 lb48.1 kg | 138 lb62.6 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Smith Machine Incline Bench Press | 57 lb25.9 kg | 81 lb36.7 kg | 111 lb50.3 kg | 144 lb65.3 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 Incline Bench Press | 60 lb27.2 kg | 85 lb38.6 kg | 116 lb52.6 kg | 150 lb68 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Smith Machine Incline Bench Press | 62 lb28.1 kg | 88 lb39.9 kg | 121 lb54.9 kg | 157 lb71.2 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 Incline Bench Press | 64 lb29 kg | 91 lb41.3 kg | 125 lb56.7 kg | 163 lb73.9 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 Incline Bench Press | 67 lb30.4 kg | 95 lb43.1 kg | 130 lb59 kg | 169 lb76.7 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 Incline Bench Press | 69 lb31.3 kg | 98 lb44.5 kg | 134 lb60.8 kg | 174 lb78.9 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 Incline Bench Press | 71 lb32.2 kg | 101 lb45.8 kg | 139 lb63 kg | 180 lb81.6 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Smith Machine Incline Bench Press | 74 lb33.6 kg | 105 lb47.6 kg | 143 lb64.9 kg | 186 lb84.4 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 Incline Bench Press | 76 lb34.5 kg | 108 lb49 kg | 148 lb67.1 kg | 191 lb86.6 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Smith Machine Incline Bench Press | 78 lb35.4 kg | 111 lb50.3 kg | 152 lb68.9 kg | 197 lb89.4 kg |
How Your Cable Fly vs Smith Machine Incline 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
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 Incline 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 incline bench press strength level
The Smith machine incline 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.
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 incline bench press | Adjust Smith machine incline bench press 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. |
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 Incline Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Smith Machine Incline Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 48.6 kg at 120 lb and 89.3 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Incline Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Smith Machine Incline 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 Incline 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.
Across 100–240 lb bodyweight, the Elite gap changes from 29.5 to 52.7 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Incline Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Smith Machine Incline 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 Incline Bench Press Exercises Used by This Calculator
Valid results depend on using the specified cable fly and Smith machine incline bench press technique and load convention. Use strict, repeatable Cable Fly and Smith Machine Incline 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 Incline Bench Press setup and load convention
The total effective Smith machine bar weight including plates and the machine bar convention. Strict Smith machine incline bench press reps. Press from a stable incline bench setup to full lockout, control the bottom range, and avoid bounce, partials, pin starts, or assisted reps. 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 Incline Bench Press result
First lift: total selected cable weight and 1–12 strict reps. Second lift: smith machine 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 Incline Bench Press — View the individual Smith Machine Incline 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.