Cable Fly vs Smith Machine Paused Bench Press Strength Standards
Compare your cable fly and smith machine paused 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: 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, after the pause, press to elbows within 5 degrees of full extension without rehooking, support loss, or asymmetry. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Smith Machine Paused Bench Press Strength Standards
Use these tables to compare the estimated one-rep max required for the cable fly and smith machine paused 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 Paused Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Cable Fly vs Smith Machine Paused 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 Paused Bench Press | 106 lb48.1 kg | 136 lb61.7 kg | 180 lb81.6 kg | 231 lb104.8 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Smith Machine Paused Bench Press | 112 lb50.8 kg | 144 lb65.3 kg | 190 lb86.2 kg | 244 lb110.7 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 Paused Bench Press | 117 lb53.1 kg | 151 lb68.5 kg | 200 lb90.7 kg | 256 lb116.1 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Smith Machine Paused Bench Press | 123 lb55.8 kg | 158 lb71.7 kg | 209 lb94.8 kg | 268 lb121.6 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 Paused Bench Press | 128 lb58.1 kg | 165 lb74.8 kg | 218 lb98.9 kg | 280 lb127 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Smith Machine Paused Bench Press | 134 lb60.8 kg | 172 lb78 kg | 227 lb103 kg | 292 lb132.4 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Smith Machine Paused Bench Press | 139 lb63 kg | 178 lb80.7 kg | 236 lb107 kg | 303 lb137.4 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 Paused Bench Press | 144 lb65.3 kg | 185 lb83.9 kg | 245 lb111.1 kg | 314 lb142.4 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 Paused Bench Press | 149 lb67.6 kg | 191 lb86.6 kg | 254 lb115.2 kg | 325 lb147.4 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 Paused Bench Press | 154 lb69.9 kg | 198 lb89.8 kg | 262 lb118.8 kg | 336 lb152.4 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 Paused Bench Press | 159 lb72.1 kg | 204 lb92.5 kg | 270 lb122.5 kg | 346 lb156.9 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 Paused Bench Press | 164 lb74.4 kg | 210 lb95.3 kg | 278 lb126.1 kg | 357 lb161.9 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 Paused Bench Press | 168 lb76.2 kg | 216 lb98 kg | 286 lb129.7 kg | 367 lb166.5 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Smith Machine Paused Bench Press | 173 lb78.5 kg | 222 lb100.7 kg | 294 lb133.4 kg | 377 lb171 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 Paused Bench Press | 177 lb80.3 kg | 228 lb103.4 kg | 302 lb137 kg | 387 lb175.5 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 Paused Bench Press | 182 lb82.6 kg | 234 lb106.1 kg | 310 lb140.6 kg | 397 lb180.1 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Smith Machine Paused Bench Press | 186 lb84.4 kg | 240 lb108.9 kg | 317 lb143.8 kg | 407 lb184.6 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 Paused Bench Press | 191 lb86.6 kg | 245 lb111.1 kg | 325 lb147.4 kg | 416 lb188.7 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 Paused Bench Press | 195 lb88.5 kg | 251 lb113.9 kg | 332 lb150.6 kg | 426 lb193.2 kg |
Women’s Cable Fly vs Smith Machine Paused 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 Paused Bench Press | 50 lb22.7 kg | 68 lb30.8 kg | 92 lb41.7 kg | 127 lb57.6 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Smith Machine Paused Bench Press | 54 lb24.5 kg | 72 lb32.7 kg | 98 lb44.5 kg | 135 lb61.2 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 Paused Bench Press | 57 lb25.9 kg | 77 lb34.9 kg | 104 lb47.2 kg | 143 lb64.9 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Smith Machine Paused Bench Press | 60 lb27.2 kg | 81 lb36.7 kg | 110 lb49.9 kg | 151 lb68.5 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 Paused Bench Press | 63 lb28.6 kg | 85 lb38.6 kg | 116 lb52.6 kg | 159 lb72.1 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Smith Machine Paused Bench Press | 66 lb29.9 kg | 89 lb40.4 kg | 121 lb54.9 kg | 166 lb75.3 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 Paused Bench Press | 69 lb31.3 kg | 93 lb42.2 kg | 126 lb57.2 kg | 173 lb78.5 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Smith Machine Paused Bench Press | 72 lb32.7 kg | 97 lb44 kg | 132 lb59.9 kg | 180 lb81.6 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 Paused Bench Press | 75 lb34 kg | 101 lb45.8 kg | 137 lb62.1 kg | 187 lb84.8 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 Paused Bench Press | 77 lb34.9 kg | 104 lb47.2 kg | 142 lb64.4 kg | 194 lb88 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 Paused Bench Press | 80 lb36.3 kg | 108 lb49 kg | 147 lb66.7 kg | 201 lb91.2 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 Paused Bench Press | 83 lb37.6 kg | 111 lb50.3 kg | 151 lb68.5 kg | 208 lb94.3 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Smith Machine Paused Bench Press | 85 lb38.6 kg | 115 lb52.2 kg | 156 lb70.8 kg | 214 lb97.1 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 Paused Bench Press | 88 lb39.9 kg | 118 lb53.5 kg | 161 lb73 kg | 221 lb100.2 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Smith Machine Paused Bench Press | 90 lb40.8 kg | 122 lb55.3 kg | 166 lb75.3 kg | 227 lb103 kg |
How Your Cable Fly vs Smith Machine Paused 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)
Use recent Cable Fly and Smith Machine Paused Bench Press sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on 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.
The target rises more slowly than bodyweight so larger lifters are expected to fly more resistance without pound-for-pound scaling.
3. Find the smith machine paused bench press strength level
For smith machine paused bench press, 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.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
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 paused 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. |
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 Paused 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.
At Elite, the difference is 63.1 kg at 120 lb and 116.5 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Paused Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Smith Machine Paused 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 Paused 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.
Across 100–240 lb bodyweight, the Elite gap changes from 37.2 to 66.3 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Paused Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Smith Machine Paused 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 Paused Bench Press Exercises Used by This Calculator
For a useful comparison, perform a strict cable fly and a strict smith machine paused bench press using the setup and load rules below. Use strict, repeatable Cable Fly and Smith Machine Paused 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 Paused Bench Press setup and load convention
Use Smith rails vertical within 1 degree and a non-counterbalanced bar. Measure actual unloaded resistance and enter it plus all plates on both sleeves. Center a rigid 0-degree bench. Maintain head, shoulders, back, and glutes in contact and feet planted. Set stops 2 cm plus or minus 0.5 cm below touch height. Use a closed pronated grip at 1.5 times biacromial width plus or minus 2 cm. Lower to light mid-sternum contact and hold the bar motionless for one continuous second while maintaining muscular tension; no sinking, heaving, or rebound. After the pause, press to elbows within 5 degrees of full extension without rehooking, support loss, or asymmetry. Count 1–12 controlled reps, each independently paused. Chalk/wrist wraps allowed; assistance prohibited.
Enter one recent Cable Fly result and one recent Smith Machine Paused 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 Paused Bench Press — View the individual Smith Machine Paused 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.