Cable Fly vs Swiss Bar Incline Bench Press Strength Standards
Compare your cable fly and swiss bar 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: 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, press a Swiss bar on an incline bench from a controlled upper-chest or defined incline bottom range to full lockout without bounce, spotter help, handle switching, bench-angle drift. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Swiss Bar Incline Bench Press Strength Standards
These bodyweight tables place the cable fly and swiss bar 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 / Swiss Bar 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 Swiss Bar 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 |
| Swiss Bar Incline Bench Press | 67 lb30.4 kg | 92 lb41.7 kg | 123 lb55.8 kg | 157 lb71.2 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Swiss Bar Incline Bench Press | 71 lb32.2 kg | 97 lb44 kg | 130 lb59 kg | 165 lb74.8 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Swiss Bar Incline Bench Press | 74 lb33.6 kg | 102 lb46.3 kg | 136 lb61.7 kg | 174 lb78.9 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Swiss Bar Incline Bench Press | 78 lb35.4 kg | 107 lb48.5 kg | 143 lb64.9 kg | 182 lb82.6 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Swiss Bar Incline Bench Press | 81 lb36.7 kg | 111 lb50.3 kg | 149 lb67.6 kg | 190 lb86.2 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Swiss Bar Incline Bench Press | 84 lb38.1 kg | 116 lb52.6 kg | 155 lb70.3 kg | 198 lb89.8 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Swiss Bar Incline Bench Press | 88 lb39.9 kg | 121 lb54.9 kg | 161 lb73 kg | 205 lb93 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Swiss Bar Incline Bench Press | 91 lb41.3 kg | 125 lb56.7 kg | 167 lb75.7 kg | 213 lb96.6 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Swiss Bar Incline Bench Press | 94 lb42.6 kg | 129 lb58.5 kg | 173 lb78.5 kg | 220 lb99.8 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Swiss Bar Incline Bench Press | 97 lb44 kg | 134 lb60.8 kg | 179 lb81.2 kg | 228 lb103.4 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Swiss Bar Incline Bench Press | 100 lb45.4 kg | 138 lb62.6 kg | 184 lb83.5 kg | 235 lb106.6 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Swiss Bar Incline Bench Press | 103 lb46.7 kg | 142 lb64.4 kg | 190 lb86.2 kg | 242 lb109.8 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Swiss Bar Incline Bench Press | 106 lb48.1 kg | 146 lb66.2 kg | 195 lb88.5 kg | 249 lb112.9 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Swiss Bar Incline Bench Press | 109 lb49.4 kg | 150 lb68 kg | 201 lb91.2 kg | 256 lb116.1 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Swiss Bar Incline Bench Press | 112 lb50.8 kg | 154 lb69.9 kg | 206 lb93.4 kg | 263 lb119.3 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Swiss Bar Incline Bench Press | 115 lb52.2 kg | 158 lb71.7 kg | 211 lb95.7 kg | 269 lb122 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Swiss Bar Incline Bench Press | 118 lb53.5 kg | 162 lb73.5 kg | 216 lb98 kg | 276 lb125.2 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Swiss Bar Incline Bench Press | 121 lb54.9 kg | 166 lb75.3 kg | 221 lb100.2 kg | 282 lb127.9 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Swiss Bar Incline Bench Press | 123 lb55.8 kg | 169 lb76.7 kg | 226 lb102.5 kg | 289 lb131.1 kg |
Women’s Cable Fly vs Swiss Bar 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 |
| Swiss Bar Incline Bench Press | 32 lb14.5 kg | 46 lb20.9 kg | 64 lb29 kg | 85 lb38.6 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Swiss Bar Incline Bench Press | 34 lb15.4 kg | 49 lb22.2 kg | 68 lb30.8 kg | 90 lb40.8 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Swiss Bar Incline Bench Press | 36 lb16.3 kg | 52 lb23.6 kg | 72 lb32.7 kg | 96 lb43.5 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Swiss Bar Incline Bench Press | 38 lb17.2 kg | 55 lb24.9 kg | 76 lb34.5 kg | 101 lb45.8 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Swiss Bar Incline Bench Press | 40 lb18.1 kg | 57 lb25.9 kg | 80 lb36.3 kg | 106 lb48.1 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Swiss Bar Incline Bench Press | 42 lb19.1 kg | 60 lb27.2 kg | 84 lb38.1 kg | 111 lb50.3 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Swiss Bar Incline Bench Press | 44 lb20 kg | 63 lb28.6 kg | 88 lb39.9 kg | 116 lb52.6 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Swiss Bar Incline Bench Press | 46 lb20.9 kg | 65 lb29.5 kg | 91 lb41.3 kg | 121 lb54.9 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Swiss Bar Incline Bench Press | 47 lb21.3 kg | 68 lb30.8 kg | 95 lb43.1 kg | 125 lb56.7 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Swiss Bar Incline Bench Press | 49 lb22.2 kg | 70 lb31.8 kg | 98 lb44.5 kg | 130 lb59 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Swiss Bar Incline Bench Press | 51 lb23.1 kg | 73 lb33.1 kg | 102 lb46.3 kg | 134 lb60.8 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Swiss Bar Incline Bench Press | 53 lb24 kg | 75 lb34 kg | 105 lb47.6 kg | 139 lb63 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Swiss Bar Incline Bench Press | 54 lb24.5 kg | 77 lb34.9 kg | 108 lb49 kg | 143 lb64.9 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Swiss Bar Incline Bench Press | 56 lb25.4 kg | 80 lb36.3 kg | 112 lb50.8 kg | 148 lb67.1 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Swiss Bar Incline Bench Press | 57 lb25.9 kg | 82 lb37.2 kg | 115 lb52.2 kg | 152 lb68.9 kg |
How Your Cable Fly vs Swiss Bar Incline 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
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Cable Fly and Swiss Bar Incline 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
The standards use the sex-specific total-selected-weight thresholds from the individual 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the swiss bar incline bench press strength level
The standards use the sex-specific thresholds from the individual Swiss Bar Incline 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.
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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 swiss bar incline 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 Swiss Bar Incline Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Swiss Bar Incline Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 29.5 to 54.4 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Swiss Bar Incline Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Swiss Bar 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 Swiss Bar 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.
At Elite, the difference is 18.2 kg at 100 lb and 32.2 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Swiss Bar Incline Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Swiss Bar 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 Swiss Bar Incline Bench Press Exercises Used by This Calculator
Valid results depend on using the specified cable fly and swiss bar incline bench press technique and load convention. Use strict, repeatable Cable Fly and Swiss Bar 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 Swiss Bar Incline Bench Press setup and load convention
The total Swiss bar weight including the bar and plates. Strict Swiss bar incline bench press reps. Press a Swiss bar on an incline bench from a controlled upper-chest or defined incline bottom range to full lockout without bounce, spotter help, handle switching, bench-angle drift, or shoulder-press substitution. 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 Swiss Bar Incline 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.
- Swiss Bar Incline Bench Press — View the individual Swiss Bar 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.