Cable Fly vs Machine Chest Fly Strength Standards
Compare your cable fly and machine chest fly against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
For Cable Fly, enter displayed machine or stack weight. For Machine Chest Fly, enter displayed machine or stack weight. Use a strict, repeatable cable fly set that follows the canonical setup, range, and lockout rules and a strict, repeatable machine chest fly set that follows the canonical setup, range, and lockout rules. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Machine Chest Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable fly and machine chest fly to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your cable fly and machine chest fly.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Cable Fly / Machine Chest Fly, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Cable Fly vs Machine Chest Fly Standards
How to read the table: The first number is Cable Fly; the second is Machine Chest Fly. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 25 / 28 lb 11.3 / 12.7 kg | 42 / 45 lb 19.1 / 20.4 kg | 66 / 70 lb 29.9 / 31.8 kg | 92 / 98 lb 41.7 / 44.5 kg |
| 130 lb 59 kg | 26 / 30 lb 11.8 / 13.6 kg | 44 / 47 lb 20 / 21.3 kg | 69 / 74 lb 31.3 / 33.6 kg | 97 / 103 lb 44 / 46.7 kg |
| 140 lb 63.5 kg | 28 / 31 lb 12.7 / 14.1 kg | 47 / 50 lb 21.3 / 22.7 kg | 73 / 78 lb 33.1 / 35.4 kg | 102 / 109 lb 46.3 / 49.4 kg |
| 150 lb 68 kg | 29 / 32 lb 13.2 / 14.5 kg | 49 / 52 lb 22.2 / 23.6 kg | 76 / 81 lb 34.5 / 36.7 kg | 107 / 114 lb 48.5 / 51.7 kg |
| 160 lb 72.6 kg | 30 / 34 lb 13.6 / 15.4 kg | 51 / 54 lb 23.1 / 24.5 kg | 79 / 85 lb 35.8 / 38.6 kg | 111 / 119 lb 50.3 / 54 kg |
| 170 lb 77.1 kg | 32 / 35 lb 14.5 / 15.9 kg | 53 / 57 lb 24 / 25.9 kg | 83 / 88 lb 37.6 / 39.9 kg | 116 / 123 lb 52.6 / 55.8 kg |
| 180 lb 81.6 kg | 33 / 37 lb 15 / 16.8 kg | 55 / 59 lb 24.9 / 26.8 kg | 86 / 92 lb 39 / 41.7 kg | 121 / 128 lb 54.9 / 58.1 kg |
| 190 lb 86.2 kg | 34 / 38 lb 15.4 / 17.2 kg | 57 / 61 lb 25.9 / 27.7 kg | 89 / 95 lb 40.4 / 43.1 kg | 125 / 133 lb 56.7 / 60.3 kg |
| 200 lb 90.7 kg | 35 / 39 lb 15.9 / 17.7 kg | 59 / 63 lb 26.8 / 28.6 kg | 92 / 98 lb 41.7 / 44.5 kg | 129 / 138 lb 58.5 / 62.6 kg |
| 210 lb 95.3 kg | 36 / 41 lb 16.3 / 18.6 kg | 61 / 65 lb 27.7 / 29.5 kg | 95 / 102 lb 43.1 / 46.3 kg | 134 / 142 lb 60.8 / 64.4 kg |
| 220 lb 99.8 kg | 37 / 42 lb 16.8 / 19.1 kg | 63 / 67 lb 28.6 / 30.4 kg | 98 / 105 lb 44.5 / 47.6 kg | 138 / 147 lb 62.6 / 66.7 kg |
| 230 lb 104.3 kg | 39 / 43 lb 17.7 / 19.5 kg | 65 / 69 lb 29.5 / 31.3 kg | 101 / 108 lb 45.8 / 49 kg | 142 / 151 lb 64.4 / 68.5 kg |
| 240 lb 108.9 kg | 40 / 44 lb 18.1 / 20 kg | 67 / 71 lb 30.4 / 32.2 kg | 104 / 111 lb 47.2 / 50.3 kg | 146 / 155 lb 66.2 / 70.3 kg |
| 250 lb 113.4 kg | 41 / 46 lb 18.6 / 20.9 kg | 68 / 73 lb 30.8 / 33.1 kg | 107 / 114 lb 48.5 / 51.7 kg | 150 / 160 lb 68 / 72.6 kg |
| 260 lb 117.9 kg | 42 / 47 lb 19.1 / 21.3 kg | 70 / 75 lb 31.8 / 34 kg | 110 / 117 lb 49.9 / 53.1 kg | 154 / 164 lb 69.9 / 74.4 kg |
| 270 lb 122.5 kg | 43 / 48 lb 19.5 / 21.8 kg | 72 / 77 lb 32.7 / 34.9 kg | 112 / 120 lb 50.8 / 54.4 kg | 158 / 168 lb 71.7 / 76.2 kg |
| 280 lb 127 kg | 44 / 49 lb 20 / 22.2 kg | 74 / 79 lb 33.6 / 35.8 kg | 115 / 123 lb 52.2 / 55.8 kg | 162 / 172 lb 73.5 / 78 kg |
| 290 lb 131.5 kg | 45 / 50 lb 20.4 / 22.7 kg | 76 / 81 lb 34.5 / 36.7 kg | 118 / 126 lb 53.5 / 57.2 kg | 166 / 176 lb 75.3 / 79.8 kg |
| 300 lb 136.1 kg | 46 / 52 lb 20.9 / 23.6 kg | 77 / 83 lb 34.9 / 37.6 kg | 121 / 129 lb 54.9 / 58.5 kg | 169 / 180 lb 76.7 / 81.6 kg |
Women’s Cable Fly vs Machine Chest Fly Standards
How to read the table: The first number is Cable Fly; the second is Machine Chest Fly. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 11 / 11 lb 5 / 5 kg | 18 / 20 lb 8.2 / 9.1 kg | 31 / 34 lb 14.1 / 15.4 kg | 45 / 48 lb 20.4 / 21.8 kg |
| 110 lb 49.9 kg | 11 / 12 lb 5 / 5.4 kg | 20 / 21 lb 9.1 / 9.5 kg | 33 / 36 lb 15 / 16.3 kg | 48 / 51 lb 21.8 / 23.1 kg |
| 120 lb 54.4 kg | 12 / 13 lb 5.4 / 5.9 kg | 21 / 22 lb 9.5 / 10 kg | 35 / 38 lb 15.9 / 17.2 kg | 51 / 54 lb 23.1 / 24.5 kg |
| 130 lb 59 kg | 13 / 14 lb 5.9 / 6.4 kg | 22 / 24 lb 10 / 10.9 kg | 37 / 40 lb 16.8 / 18.1 kg | 54 / 57 lb 24.5 / 25.9 kg |
| 140 lb 63.5 kg | 13 / 14 lb 5.9 / 6.4 kg | 23 / 25 lb 10.4 / 11.3 kg | 39 / 42 lb 17.7 / 19.1 kg | 56 / 60 lb 25.4 / 27.2 kg |
| 150 lb 68 kg | 14 / 15 lb 6.4 / 6.8 kg | 24 / 26 lb 10.9 / 11.8 kg | 41 / 44 lb 18.6 / 20 kg | 59 / 63 lb 26.8 / 28.6 kg |
| 160 lb 72.6 kg | 15 / 16 lb 6.8 / 7.3 kg | 25 / 27 lb 11.3 / 12.2 kg | 43 / 46 lb 19.5 / 20.9 kg | 62 / 66 lb 28.1 / 29.9 kg |
| 170 lb 77.1 kg | 15 / 16 lb 6.8 / 7.3 kg | 26 / 28 lb 11.8 / 12.7 kg | 45 / 48 lb 20.4 / 21.8 kg | 64 / 68 lb 29 / 30.8 kg |
| 180 lb 81.6 kg | 16 / 17 lb 7.3 / 7.7 kg | 27 / 29 lb 12.2 / 13.2 kg | 46 / 50 lb 20.9 / 22.7 kg | 67 / 71 lb 30.4 / 32.2 kg |
| 190 lb 86.2 kg | 16 / 18 lb 7.3 / 8.2 kg | 28 / 30 lb 12.7 / 13.6 kg | 48 / 52 lb 21.8 / 23.6 kg | 69 / 74 lb 31.3 / 33.6 kg |
| 200 lb 90.7 kg | 17 / 18 lb 7.7 / 8.2 kg | 29 / 31 lb 13.2 / 14.1 kg | 50 / 53 lb 22.7 / 24 kg | 71 / 76 lb 32.2 / 34.5 kg |
| 210 lb 95.3 kg | 18 / 19 lb 8.2 / 8.6 kg | 30 / 33 lb 13.6 / 15 kg | 51 / 55 lb 23.1 / 24.9 kg | 74 / 79 lb 33.6 / 35.8 kg |
| 220 lb 99.8 kg | 18 / 19 lb 8.2 / 8.6 kg | 31 / 34 lb 14.1 / 15.4 kg | 53 / 57 lb 24 / 25.9 kg | 76 / 81 lb 34.5 / 36.7 kg |
| 230 lb 104.3 kg | 19 / 20 lb 8.6 / 9.1 kg | 32 / 35 lb 14.5 / 15.9 kg | 55 / 59 lb 24.9 / 26.8 kg | 78 / 84 lb 35.4 / 38.1 kg |
| 240 lb 108.9 kg | 19 / 21 lb 8.6 / 9.5 kg | 33 / 36 lb 15 / 16.3 kg | 56 / 60 lb 25.4 / 27.2 kg | 81 / 86 lb 36.7 / 39 kg |
How Your Cable Fly vs Machine Chest Fly Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the cable fly strength level
The standards use the sex-specific targets from the individual Cable Fly tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the machine chest fly strength level
The standards use the sex-specific targets from the individual Machine Chest Fly tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 to exact bodyweight with the two-thirds rule. |
| Rate the machine chest fly | Adjust machine chest fly 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Cable Fly and Machine Chest Fly Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the machine chest fly standard is higher; below zero means the cable fly standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The cable fly and machine chest fly standards are within 3 lb at 120 lb, 140 lb, 150 lb, and 170 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
2.8 → 4.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine chest fly standard minus the cable fly standard. A plus sign means the machine chest fly standard is higher. A minus sign means the cable fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +4 lb +1.9 kg | +6 lb +2.8 kg |
| 130 lb 59 kg | +4 lb +1.8 kg | +3 lb +1.3 kg | +5 lb +2.3 kg | +6 lb +2.7 kg |
| 140 lb 63.5 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +5 lb +2.3 kg | +7 lb +3.1 kg |
| 150 lb 68 kg | +3 lb +1.3 kg | +3 lb +1.4 kg | +5 lb +2.2 kg | +7 lb +3.2 kg |
| 160 lb 72.6 kg | +4 lb +1.8 kg | +3 lb +1.4 kg | +6 lb +2.8 kg | +8 lb +3.7 kg |
| 170 lb 77.1 kg | +3 lb +1.4 kg | +4 lb +1.9 kg | +5 lb +2.3 kg | +7 lb +3.2 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | +4 lb +1.9 kg | +6 lb +2.7 kg | +7 lb +3.2 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +8 lb +3.6 kg |
| 200 lb 90.7 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +6 lb +2.8 kg | +9 lb +4.1 kg |
| 210 lb 95.3 kg | +5 lb +2.3 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +8 lb +3.6 kg |
| 220 lb 99.8 kg | +5 lb +2.3 kg | +4 lb +1.8 kg | +7 lb +3.1 kg | +9 lb +4.1 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +9 lb +4.1 kg |
| 240 lb 108.9 kg | +4 lb +1.9 kg | +4 lb +1.8 kg | +7 lb +3.1 kg | +9 lb +4.1 kg |
| 250 lb 113.4 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +10 lb +4.6 kg |
| 260 lb 117.9 kg | +5 lb +2.2 kg | +5 lb +2.2 kg | +7 lb +3.2 kg | +10 lb +4.5 kg |
| 270 lb 122.5 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +8 lb +3.6 kg | +10 lb +4.5 kg |
| 280 lb 127 kg | +5 lb +2.2 kg | +5 lb +2.2 kg | +8 lb +3.6 kg | +10 lb +4.5 kg |
| 290 lb 131.5 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +8 lb +3.7 kg | +10 lb +4.5 kg |
| 300 lb 136.1 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +11 lb +4.9 kg |
How Women’s Cable Fly and Machine Chest Fly Standards Differ
What the women’s data shows:
The cable fly and machine chest fly standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
1.4 → 2.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine chest fly standard minus the cable fly standard. A plus sign means the machine chest fly standard is higher. A minus sign means the cable fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 0 lb 0 kg | +2 lb +0.9 kg | +3 lb +1.3 kg | +3 lb +1.4 kg |
| 110 lb 49.9 kg | +1 lb +0.4 kg | +1 lb +0.4 kg | +3 lb +1.3 kg | +3 lb +1.3 kg |
| 120 lb 54.4 kg | +1 lb +0.5 kg | +1 lb +0.5 kg | +3 lb +1.3 kg | +3 lb +1.4 kg |
| 130 lb 59 kg | +1 lb +0.5 kg | +2 lb +0.9 kg | +3 lb +1.3 kg | +3 lb +1.4 kg |
| 140 lb 63.5 kg | +1 lb +0.5 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | +4 lb +1.8 kg |
| 150 lb 68 kg | +1 lb +0.4 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | +4 lb +1.8 kg |
| 160 lb 72.6 kg | +1 lb +0.5 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | +4 lb +1.8 kg |
| 170 lb 77.1 kg | +1 lb +0.5 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | +4 lb +1.8 kg |
| 180 lb 81.6 kg | +1 lb +0.4 kg | +2 lb +1 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 190 lb 86.2 kg | +2 lb +0.9 kg | +2 lb +0.9 kg | +4 lb +1.8 kg | +5 lb +2.3 kg |
| 200 lb 90.7 kg | +1 lb +0.5 kg | +2 lb +0.9 kg | +3 lb +1.3 kg | +5 lb +2.3 kg |
| 210 lb 95.3 kg | +1 lb +0.4 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +5 lb +2.2 kg |
| 220 lb 99.8 kg | +1 lb +0.4 kg | +3 lb +1.3 kg | +4 lb +1.9 kg | +5 lb +2.2 kg |
| 230 lb 104.3 kg | +1 lb +0.5 kg | +3 lb +1.4 kg | +4 lb +1.9 kg | +6 lb +2.7 kg |
| 240 lb 108.9 kg | +2 lb +0.9 kg | +3 lb +1.3 kg | +4 lb +1.8 kg | +5 lb +2.3 kg |
Cable Fly and Machine Chest Fly Exercises Used by This Calculator
This calculator uses a strict cable fly and a strict machine chest fly. Use strict Cable Fly and Machine Chest Fly sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
Use a strict, repeatable Cable Fly
Use a strict, repeatable Cable Fly set through the full canonical range of motion. Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Use a strict, repeatable Machine Chest Fly
Dedicated seated machine chest fly or pec-deck-style chest fly machine Enter selected or loaded bilateral machine resistance Same machine, seat, arm setting, handle or pad setup, load, and range across the set Arms begin in a controlled open-chest position Torso, upper back, hips, and shoulders stay stable against the pads Elbows stay softly bent or forearms stay on the pads according to machine design Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one recent Cable Fly set and one recent Machine Chest Fly set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Cable Fly — View the individual Cable Fly standards and next strength-level target.
- Machine Chest Fly — View the individual Machine Chest Fly standards and next strength-level target.
- Dumbbell Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Incline Dumbbell Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.