Cable Fly vs Smith Machine Reverse Grip Bench Press Strength Standards
Compare your cable fly and smith machine reverse-grip 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: 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 to light lower-sternum contact; press to elbows within 5 degrees of full extension without bounce, rehooking, support loss, or asymmetric motion. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Smith Machine Reverse-Grip Bench Press Strength Standards
Use these tables to compare the estimated one-rep max required for the cable fly and smith machine reverse-grip 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 Reverse-Grip Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Cable Fly vs Smith Machine Reverse-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 Reverse-Grip Bench Press | 93 lb42.2 kg | 124 lb56.2 kg | 161 lb73 kg | 202 lb91.6 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Smith Machine Reverse-Grip Bench Press | 99 lb44.9 kg | 130 lb59 kg | 170 lb77.1 kg | 213 lb96.6 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 Reverse-Grip Bench Press | 104 lb47.2 kg | 137 lb62.1 kg | 179 lb81.2 kg | 224 lb101.6 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Smith Machine Reverse-Grip Bench Press | 108 lb49 kg | 144 lb65.3 kg | 187 lb84.8 kg | 234 lb106.1 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 Reverse-Grip Bench Press | 113 lb51.3 kg | 150 lb68 kg | 195 lb88.5 kg | 244 lb110.7 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Smith Machine Reverse-Grip Bench Press | 118 lb53.5 kg | 156 lb70.8 kg | 203 lb92.1 kg | 254 lb115.2 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Smith Machine Reverse-Grip Bench Press | 123 lb55.8 kg | 162 lb73.5 kg | 211 lb95.7 kg | 264 lb119.7 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 Reverse-Grip Bench Press | 127 lb57.6 kg | 168 lb76.2 kg | 219 lb99.3 kg | 274 lb124.3 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 Reverse-Grip Bench Press | 131 lb59.4 kg | 174 lb78.9 kg | 227 lb103 kg | 284 lb128.8 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 Reverse-Grip Bench Press | 136 lb61.7 kg | 180 lb81.6 kg | 234 lb106.1 kg | 293 lb132.9 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 Reverse-Grip Bench Press | 140 lb63.5 kg | 185 lb83.9 kg | 241 lb109.3 kg | 302 lb137 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 Reverse-Grip Bench Press | 144 lb65.3 kg | 191 lb86.6 kg | 249 lb112.9 kg | 311 lb141.1 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 Reverse-Grip Bench Press | 148 lb67.1 kg | 196 lb88.9 kg | 256 lb116.1 kg | 320 lb145.1 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Smith Machine Reverse-Grip Bench Press | 152 lb68.9 kg | 202 lb91.6 kg | 263 lb119.3 kg | 329 lb149.2 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 Reverse-Grip Bench Press | 157 lb71.2 kg | 207 lb93.9 kg | 270 lb122.5 kg | 338 lb153.3 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 Reverse-Grip Bench Press | 161 lb73 kg | 212 lb96.2 kg | 277 lb125.6 kg | 346 lb156.9 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Smith Machine Reverse-Grip Bench Press | 164 lb74.4 kg | 218 lb98.9 kg | 284 lb128.8 kg | 355 lb161 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 Reverse-Grip Bench Press | 168 lb76.2 kg | 223 lb101.2 kg | 290 lb131.5 kg | 363 lb164.7 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 Reverse-Grip Bench Press | 172 lb78 kg | 228 lb103.4 kg | 297 lb134.7 kg | 372 lb168.7 kg |
Women’s Cable Fly vs Smith Machine Reverse-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 Reverse-Grip Bench Press | 46 lb20.9 kg | 62 lb28.1 kg | 82 lb37.2 kg | 109 lb49.4 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Smith Machine Reverse-Grip Bench Press | 49 lb22.2 kg | 66 lb29.9 kg | 87 lb39.5 kg | 116 lb52.6 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 Reverse-Grip Bench Press | 52 lb23.6 kg | 70 lb31.8 kg | 92 lb41.7 kg | 123 lb55.8 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Smith Machine Reverse-Grip Bench Press | 55 lb24.9 kg | 74 lb33.6 kg | 97 lb44 kg | 130 lb59 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 Reverse-Grip Bench Press | 57 lb25.9 kg | 77 lb34.9 kg | 102 lb46.3 kg | 137 lb62.1 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Smith Machine Reverse-Grip Bench Press | 60 lb27.2 kg | 81 lb36.7 kg | 107 lb48.5 kg | 143 lb64.9 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 Reverse-Grip Bench Press | 63 lb28.6 kg | 85 lb38.6 kg | 112 lb50.8 kg | 149 lb67.6 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Smith Machine Reverse-Grip Bench Press | 65 lb29.5 kg | 88 lb39.9 kg | 116 lb52.6 kg | 155 lb70.3 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 Reverse-Grip Bench Press | 68 lb30.8 kg | 91 lb41.3 kg | 121 lb54.9 kg | 161 lb73 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 Reverse-Grip Bench Press | 70 lb31.8 kg | 95 lb43.1 kg | 125 lb56.7 kg | 167 lb75.7 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 Reverse-Grip Bench Press | 73 lb33.1 kg | 98 lb44.5 kg | 130 lb59 kg | 173 lb78.5 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 Reverse-Grip Bench Press | 75 lb34 kg | 101 lb45.8 kg | 134 lb60.8 kg | 179 lb81.2 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Smith Machine Reverse-Grip Bench Press | 77 lb34.9 kg | 105 lb47.6 kg | 138 lb62.6 kg | 185 lb83.9 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 Reverse-Grip Bench Press | 80 lb36.3 kg | 108 lb49 kg | 142 lb64.4 kg | 190 lb86.2 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Smith Machine Reverse-Grip Bench Press | 82 lb37.2 kg | 111 lb50.3 kg | 146 lb66.2 kg | 196 lb88.9 kg |
How Your Cable Fly vs Smith Machine Reverse-Grip 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 Reverse-Grip 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
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.
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 reverse-grip bench press strength level
The standards use the sex-specific thresholds from the individual Smith Machine Reverse-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
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.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 reverse-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 Reverse-Grip 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.
Across 120–300 lb bodyweight, the Elite gap changes from 49.9 to 92 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Reverse-Grip Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Smith Machine Reverse-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 Reverse-Grip 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.
At Elite, the difference is 29 kg at 100 lb and 52.2 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Reverse-Grip Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Smith Machine Reverse-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 Reverse-Grip Bench Press Exercises Used by This Calculator
For a useful comparison, perform a strict cable fly and a strict smith machine reverse-grip bench press using the setup and load rules below. Use strict, repeatable Cable Fly and Smith Machine Reverse-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 Reverse-Grip 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 every plate on both sleeves. Center a rigid 0-degree bench. Maintain head, shoulders, back, and glutes in contact and feet planted. Set safety stops 2 cm plus or minus 0.5 cm below chest-touch height. Use a closed fully supinated grip whose hand centers equal 1.25 times biacromial width plus or minus 2 cm. Wrists remain stacked and grip orientation cannot change. Lower to light lower-sternum contact; press to elbows within 5 degrees of full extension without bounce, rehooking, support loss, or asymmetric motion. Count 1–12 controlled reps. Chalk/wrist wraps allowed; straps/hooks and assistance prohibited.
Enter one recent Cable Fly result and one recent Smith Machine Reverse-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 Reverse-Grip Bench Press — View the individual Smith Machine Reverse-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.