Cable Fly vs Wide Grip Decline Barbell Bench Press Strength Standards
Compare your cable fly and wide grip decline barbell 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, complete strict wide grip decline barbell bench press repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Wide Grip Decline Barbell Bench Press Strength Standards
Use these tables to compare the estimated one-rep max required for the cable fly and wide grip decline barbell 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 / Wide Grip Decline Barbell Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Cable Fly vs Wide Grip Decline Barbell 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 |
| Wide Grip Decline Barbell Bench Press | 91 lb41.3 kg | 133 lb60.3 kg | 168 lb76.2 kg | 203 lb92.1 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Wide Grip Decline Barbell Bench Press | 96 lb43.5 kg | 141 lb64 kg | 177 lb80.3 kg | 214 lb97.1 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Wide Grip Decline Barbell Bench Press | 101 lb45.8 kg | 148 lb67.1 kg | 186 lb84.4 kg | 225 lb102.1 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Wide Grip Decline Barbell Bench Press | 106 lb48.1 kg | 155 lb70.3 kg | 195 lb88.5 kg | 236 lb107 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Wide Grip Decline Barbell Bench Press | 111 lb50.3 kg | 161 lb73 kg | 203 lb92.1 kg | 246 lb111.6 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Wide Grip Decline Barbell Bench Press | 115 lb52.2 kg | 168 lb76.2 kg | 212 lb96.2 kg | 256 lb116.1 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Wide Grip Decline Barbell Bench Press | 120 lb54.4 kg | 175 lb79.4 kg | 220 lb99.8 kg | 266 lb120.7 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Wide Grip Decline Barbell Bench Press | 124 lb56.2 kg | 181 lb82.1 kg | 228 lb103.4 kg | 276 lb125.2 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Wide Grip Decline Barbell Bench Press | 128 lb58.1 kg | 187 lb84.8 kg | 236 lb107 kg | 286 lb129.7 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Wide Grip Decline Barbell Bench Press | 133 lb60.3 kg | 193 lb87.5 kg | 244 lb110.7 kg | 295 lb133.8 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Wide Grip Decline Barbell Bench Press | 137 lb62.1 kg | 200 lb90.7 kg | 251 lb113.9 kg | 304 lb137.9 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Wide Grip Decline Barbell Bench Press | 141 lb64 kg | 206 lb93.4 kg | 259 lb117.5 kg | 313 lb142 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Wide Grip Decline Barbell Bench Press | 145 lb65.8 kg | 212 lb96.2 kg | 266 lb120.7 kg | 323 lb146.5 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Wide Grip Decline Barbell Bench Press | 149 lb67.6 kg | 217 lb98.4 kg | 274 lb124.3 kg | 331 lb150.1 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Wide Grip Decline Barbell Bench Press | 153 lb69.4 kg | 223 lb101.2 kg | 281 lb127.5 kg | 340 lb154.2 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Wide Grip Decline Barbell Bench Press | 157 lb71.2 kg | 229 lb103.9 kg | 288 lb130.6 kg | 349 lb158.3 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Wide Grip Decline Barbell Bench Press | 161 lb73 kg | 234 lb106.1 kg | 295 lb133.8 kg | 357 lb161.9 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Wide Grip Decline Barbell Bench Press | 164 lb74.4 kg | 240 lb108.9 kg | 302 lb137 kg | 366 lb166 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Wide Grip Decline Barbell Bench Press | 168 lb76.2 kg | 245 lb111.1 kg | 309 lb140.2 kg | 374 lb169.6 kg |
Women’s Cable Fly vs Wide Grip Decline Barbell 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 |
| Wide Grip Decline Barbell Bench Press | 43 lb19.5 kg | 69 lb31.3 kg | 94 lb42.6 kg | 117 lb53.1 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Wide Grip Decline Barbell Bench Press | 46 lb20.9 kg | 73 lb33.1 kg | 100 lb45.4 kg | 124 lb56.2 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Wide Grip Decline Barbell Bench Press | 49 lb22.2 kg | 78 lb35.4 kg | 106 lb48.1 kg | 132 lb59.9 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Wide Grip Decline Barbell Bench Press | 52 lb23.6 kg | 82 lb37.2 kg | 112 lb50.8 kg | 139 lb63 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Wide Grip Decline Barbell Bench Press | 54 lb24.5 kg | 86 lb39 kg | 117 lb53.1 kg | 146 lb66.2 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Wide Grip Decline Barbell Bench Press | 57 lb25.9 kg | 90 lb40.8 kg | 123 lb55.8 kg | 153 lb69.4 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Wide Grip Decline Barbell Bench Press | 60 lb27.2 kg | 94 lb42.6 kg | 128 lb58.1 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Wide Grip Decline Barbell Bench Press | 62 lb28.1 kg | 98 lb44.5 kg | 134 lb60.8 kg | 166 lb75.3 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Wide Grip Decline Barbell Bench Press | 64 lb29 kg | 102 lb46.3 kg | 139 lb63 kg | 173 lb78.5 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Wide Grip Decline Barbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 144 lb65.3 kg | 179 lb81.2 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Wide Grip Decline Barbell Bench Press | 69 lb31.3 kg | 109 lb49.4 kg | 149 lb67.6 kg | 185 lb83.9 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Wide Grip Decline Barbell Bench Press | 71 lb32.2 kg | 113 lb51.3 kg | 154 lb69.9 kg | 191 lb86.6 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Wide Grip Decline Barbell Bench Press | 74 lb33.6 kg | 116 lb52.6 kg | 159 lb72.1 kg | 198 lb89.8 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Wide Grip Decline Barbell Bench Press | 76 lb34.5 kg | 120 lb54.4 kg | 164 lb74.4 kg | 203 lb92.1 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Wide Grip Decline Barbell Bench Press | 78 lb35.4 kg | 123 lb55.8 kg | 168 lb76.2 kg | 209 lb94.8 kg |
How Your Cable Fly vs Wide Grip Decline Barbell Bench Press Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
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)
For the most useful Cable Fly vs Wide Grip Decline Barbell 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 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 wide grip decline barbell bench press strength level
The standards use the sex-specific thresholds from the individual Wide Grip Decline Barbell 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.
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 wide grip decline barbell 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 Wide Grip Decline Barbell Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 50.4 to 92.9 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Wide Grip Decline Barbell Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Wide Grip Decline Barbell 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 Wide Grip Decline Barbell 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 32.7 kg at 100 lb and 58.1 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Wide Grip Decline Barbell Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Wide Grip Decline Barbell 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 Wide Grip Decline Barbell Bench Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the cable fly and wide grip decline barbell bench press setup consistent with their individual rules. Use strict, repeatable Cable Fly and Wide Grip Decline Barbell 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 Wide Grip Decline Barbell Bench Press setup and load convention
The entered weight for strict Wide Grip Decline Barbell Bench Press. Valid Wide Grip Decline Barbell Bench Press reps. Lower the bar under control to a consistent lower-chest or decline-press touch point, then press to full elbow lockout without bouncing or changing grip and finish with A valid finish requires full lockout, stable shoulders, controlled bar path, hips and trunk secured on the bench, and no spotter assistance. 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 Wide Grip Decline Barbell 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.
- Wide Grip Decline Barbell Bench Press — View the individual Wide Grip Decline Barbell 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.