Machine Chest Press vs Machine Chest Fly Strength Standards
Compare your machine chest press 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.
Enter displayed bilateral machine resistance for each exercise. Use a selectorized horizontal chest press with the handles aligned near mid-chest, controlled chest-depth movement, and full elbow extension and a bilateral seated machine chest fly using displayed bilateral resistance, a controlled open-chest stretch, stable pad contact, and a symmetrical front finish. 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.
Machine Chest Press vs Machine Chest Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the machine chest press 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 machine chest press 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 Machine Chest Press / 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 Machine Chest Press vs Machine Chest Fly Standards
How to read the table: The first number is Machine Chest Press; 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 | 109 / 28 lb 49.4 / 12.7 kg | 151 / 45 lb 68.5 / 20.4 kg | 200 / 70 lb 90.7 / 31.8 kg | 259 / 98 lb 117.5 / 44.5 kg |
| 130 lb 59 kg | 115 / 30 lb 52.2 / 13.6 kg | 159 / 47 lb 72.1 / 21.3 kg | 211 / 74 lb 95.7 / 33.6 kg | 273 / 103 lb 123.8 / 46.7 kg |
| 140 lb 63.5 kg | 121 / 31 lb 54.9 / 14.1 kg | 167 / 50 lb 75.7 / 22.7 kg | 222 / 78 lb 100.7 / 35.4 kg | 287 / 109 lb 130.2 / 49.4 kg |
| 150 lb 68 kg | 126 / 32 lb 57.2 / 14.5 kg | 175 / 52 lb 79.4 / 23.6 kg | 232 / 81 lb 105.2 / 36.7 kg | 301 / 114 lb 136.5 / 51.7 kg |
| 160 lb 72.6 kg | 132 / 34 lb 59.9 / 15.4 kg | 183 / 54 lb 83 / 24.5 kg | 243 / 85 lb 110.2 / 38.6 kg | 314 / 119 lb 142.4 / 54 kg |
| 170 lb 77.1 kg | 137 / 35 lb 62.1 / 15.9 kg | 190 / 57 lb 86.2 / 25.9 kg | 253 / 88 lb 114.8 / 39.9 kg | 327 / 123 lb 148.3 / 55.8 kg |
| 180 lb 81.6 kg | 143 / 37 lb 64.9 / 16.8 kg | 198 / 59 lb 89.8 / 26.8 kg | 262 / 92 lb 118.8 / 41.7 kg | 340 / 128 lb 154.2 / 58.1 kg |
| 190 lb 86.2 kg | 148 / 38 lb 67.1 / 17.2 kg | 205 / 61 lb 93 / 27.7 kg | 272 / 95 lb 123.4 / 43.1 kg | 352 / 133 lb 159.7 / 60.3 kg |
| 200 lb 90.7 kg | 153 / 39 lb 69.4 / 17.7 kg | 212 / 63 lb 96.2 / 28.6 kg | 281 / 98 lb 127.5 / 44.5 kg | 364 / 138 lb 165.1 / 62.6 kg |
| 210 lb 95.3 kg | 158 / 41 lb 71.7 / 18.6 kg | 219 / 65 lb 99.3 / 29.5 kg | 291 / 102 lb 132 / 46.3 kg | 376 / 142 lb 170.6 / 64.4 kg |
| 220 lb 99.8 kg | 163 / 42 lb 73.9 / 19.1 kg | 226 / 67 lb 102.5 / 30.4 kg | 300 / 105 lb 136.1 / 47.6 kg | 388 / 147 lb 176 / 66.7 kg |
| 230 lb 104.3 kg | 168 / 43 lb 76.2 / 19.5 kg | 233 / 69 lb 105.7 / 31.3 kg | 309 / 108 lb 140.2 / 49 kg | 400 / 151 lb 181.4 / 68.5 kg |
| 240 lb 108.9 kg | 173 / 44 lb 78.5 / 20 kg | 240 / 71 lb 108.9 / 32.2 kg | 318 / 111 lb 144.2 / 50.3 kg | 411 / 155 lb 186.4 / 70.3 kg |
| 250 lb 113.4 kg | 178 / 46 lb 80.7 / 20.9 kg | 246 / 73 lb 111.6 / 33.1 kg | 327 / 114 lb 148.3 / 51.7 kg | 423 / 160 lb 191.9 / 72.6 kg |
| 260 lb 117.9 kg | 182 / 47 lb 82.6 / 21.3 kg | 253 / 75 lb 114.8 / 34 kg | 335 / 117 lb 152 / 53.1 kg | 434 / 164 lb 196.9 / 74.4 kg |
| 270 lb 122.5 kg | 187 / 48 lb 84.8 / 21.8 kg | 259 / 77 lb 117.5 / 34.9 kg | 344 / 120 lb 156 / 54.4 kg | 445 / 168 lb 201.8 / 76.2 kg |
| 280 lb 127 kg | 192 / 49 lb 87.1 / 22.2 kg | 265 / 79 lb 120.2 / 35.8 kg | 352 / 123 lb 159.7 / 55.8 kg | 456 / 172 lb 206.8 / 78 kg |
| 290 lb 131.5 kg | 196 / 50 lb 88.9 / 22.7 kg | 272 / 81 lb 123.4 / 36.7 kg | 361 / 126 lb 163.7 / 57.2 kg | 467 / 176 lb 211.8 / 79.8 kg |
| 300 lb 136.1 kg | 201 / 52 lb 91.2 / 23.6 kg | 278 / 83 lb 126.1 / 37.6 kg | 369 / 129 lb 167.4 / 58.5 kg | 477 / 180 lb 216.4 / 81.6 kg |
Women’s Machine Chest Press vs Machine Chest Fly Standards
How to read the table: The first number is Machine Chest Press; 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 | 60 / 11 lb 27.2 / 5 kg | 82 / 20 lb 37.2 / 9.1 kg | 112 / 34 lb 50.8 / 15.4 kg | 147 / 48 lb 66.7 / 21.8 kg |
| 110 lb 49.9 kg | 63 / 12 lb 28.6 / 5.4 kg | 88 / 21 lb 39.9 / 9.5 kg | 120 / 36 lb 54.4 / 16.3 kg | 156 / 51 lb 70.8 / 23.1 kg |
| 120 lb 54.4 kg | 67 / 13 lb 30.4 / 5.9 kg | 93 / 22 lb 42.2 / 10 kg | 127 / 38 lb 57.6 / 17.2 kg | 165 / 54 lb 74.8 / 24.5 kg |
| 130 lb 59 kg | 71 / 14 lb 32.2 / 6.4 kg | 98 / 24 lb 44.5 / 10.9 kg | 134 / 40 lb 60.8 / 18.1 kg | 175 / 57 lb 79.4 / 25.9 kg |
| 140 lb 63.5 kg | 74 / 14 lb 33.6 / 6.4 kg | 103 / 25 lb 46.7 / 11.3 kg | 140 / 42 lb 63.5 / 19.1 kg | 183 / 60 lb 83 / 27.2 kg |
| 150 lb 68 kg | 78 / 15 lb 35.4 / 6.8 kg | 108 / 26 lb 49 / 11.8 kg | 147 / 44 lb 66.7 / 20 kg | 192 / 63 lb 87.1 / 28.6 kg |
| 160 lb 72.6 kg | 81 / 16 lb 36.7 / 7.3 kg | 113 / 27 lb 51.3 / 12.2 kg | 153 / 46 lb 69.4 / 20.9 kg | 200 / 66 lb 90.7 / 29.9 kg |
| 170 lb 77.1 kg | 85 / 16 lb 38.6 / 7.3 kg | 117 / 28 lb 53.1 / 12.7 kg | 160 / 48 lb 72.6 / 21.8 kg | 209 / 68 lb 94.8 / 30.8 kg |
| 180 lb 81.6 kg | 88 / 17 lb 39.9 / 7.7 kg | 122 / 29 lb 55.3 / 13.2 kg | 166 / 50 lb 75.3 / 22.7 kg | 217 / 71 lb 98.4 / 32.2 kg |
| 190 lb 86.2 kg | 91 / 18 lb 41.3 / 8.2 kg | 126 / 30 lb 57.2 / 13.6 kg | 172 / 52 lb 78 / 23.6 kg | 225 / 74 lb 102.1 / 33.6 kg |
| 200 lb 90.7 kg | 94 / 18 lb 42.6 / 8.2 kg | 131 / 31 lb 59.4 / 14.1 kg | 178 / 53 lb 80.7 / 24 kg | 233 / 76 lb 105.7 / 34.5 kg |
| 210 lb 95.3 kg | 98 / 19 lb 44.5 / 8.6 kg | 135 / 33 lb 61.2 / 15 kg | 184 / 55 lb 83.5 / 24.9 kg | 240 / 79 lb 108.9 / 35.8 kg |
| 220 lb 99.8 kg | 101 / 19 lb 45.8 / 8.6 kg | 139 / 34 lb 63 / 15.4 kg | 190 / 57 lb 86.2 / 25.9 kg | 248 / 81 lb 112.5 / 36.7 kg |
| 230 lb 104.3 kg | 104 / 20 lb 47.2 / 9.1 kg | 144 / 35 lb 65.3 / 15.9 kg | 195 / 59 lb 88.5 / 26.8 kg | 255 / 84 lb 115.7 / 38.1 kg |
| 240 lb 108.9 kg | 107 / 21 lb 48.5 / 9.5 kg | 148 / 36 lb 67.1 / 16.3 kg | 201 / 60 lb 91.2 / 27.2 kg | 263 / 86 lb 119.3 / 39 kg |
How Your Machine Chest Press 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 machine chest press strength level
The machine chest press standards use the sex-specific standards from the individual Chest Press Machine 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 press more displayed resistance without requiring strength to increase pound for pound.
3. Find the machine chest fly strength level
The standards use the sex-specific displayed-resistance thresholds 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 larger lifters are expected to move more displayed resistance 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 machine chest press | Adjust machine chest press 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 Machine Chest Press 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 machine chest press 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 standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
73 → 134.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine chest fly standard minus the machine chest press standard. A plus sign means the machine chest fly standard is higher. A minus sign means the machine chest press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −81 lb −36.7 kg | −106 lb −48.1 kg | −130 lb −58.9 kg | −161 lb −73 kg |
| 130 lb 59 kg | −85 lb −38.6 kg | −112 lb −50.8 kg | −137 lb −62.1 kg | −170 lb −77.1 kg |
| 140 lb 63.5 kg | −90 lb −40.8 kg | −117 lb −53 kg | −144 lb −65.3 kg | −178 lb −80.8 kg |
| 150 lb 68 kg | −94 lb −42.7 kg | −123 lb −55.8 kg | −151 lb −68.5 kg | −187 lb −84.8 kg |
| 160 lb 72.6 kg | −98 lb −44.5 kg | −129 lb −58.5 kg | −158 lb −71.6 kg | −195 lb −88.4 kg |
| 170 lb 77.1 kg | −102 lb −46.2 kg | −133 lb −60.3 kg | −165 lb −74.9 kg | −204 lb −92.5 kg |
| 180 lb 81.6 kg | −106 lb −48.1 kg | −139 lb −63 kg | −170 lb −77.1 kg | −212 lb −96.1 kg |
| 190 lb 86.2 kg | −110 lb −49.9 kg | −144 lb −65.3 kg | −177 lb −80.3 kg | −219 lb −99.4 kg |
| 200 lb 90.7 kg | −114 lb −51.7 kg | −149 lb −67.6 kg | −183 lb −83 kg | −226 lb −102.5 kg |
| 210 lb 95.3 kg | −117 lb −53.1 kg | −154 lb −69.8 kg | −189 lb −85.7 kg | −234 lb −106.2 kg |
| 220 lb 99.8 kg | −121 lb −54.8 kg | −159 lb −72.1 kg | −195 lb −88.5 kg | −241 lb −109.3 kg |
| 230 lb 104.3 kg | −125 lb −56.7 kg | −164 lb −74.4 kg | −201 lb −91.2 kg | −249 lb −112.9 kg |
| 240 lb 108.9 kg | −129 lb −58.5 kg | −169 lb −76.7 kg | −207 lb −93.9 kg | −256 lb −116.1 kg |
| 250 lb 113.4 kg | −132 lb −59.8 kg | −173 lb −78.5 kg | −213 lb −96.6 kg | −263 lb −119.3 kg |
| 260 lb 117.9 kg | −135 lb −61.3 kg | −178 lb −80.8 kg | −218 lb −98.9 kg | −270 lb −122.5 kg |
| 270 lb 122.5 kg | −139 lb −63 kg | −182 lb −82.6 kg | −224 lb −101.6 kg | −277 lb −125.6 kg |
| 280 lb 127 kg | −143 lb −64.9 kg | −186 lb −84.4 kg | −229 lb −103.9 kg | −284 lb −128.8 kg |
| 290 lb 131.5 kg | −146 lb −66.2 kg | −191 lb −86.7 kg | −235 lb −106.5 kg | −291 lb −132 kg |
| 300 lb 136.1 kg | −149 lb −67.6 kg | −195 lb −88.5 kg | −240 lb −108.9 kg | −297 lb −134.8 kg |
How Women’s Machine Chest Press and Machine Chest Fly Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
44.9 → 80.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine chest fly standard minus the machine chest press standard. A plus sign means the machine chest fly standard is higher. A minus sign means the machine chest press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −49 lb −22.2 kg | −62 lb −28.1 kg | −78 lb −35.4 kg | −99 lb −44.9 kg |
| 110 lb 49.9 kg | −51 lb −23.2 kg | −67 lb −30.4 kg | −84 lb −38.1 kg | −105 lb −47.7 kg |
| 120 lb 54.4 kg | −54 lb −24.5 kg | −71 lb −32.2 kg | −89 lb −40.4 kg | −111 lb −50.3 kg |
| 130 lb 59 kg | −57 lb −25.8 kg | −74 lb −33.6 kg | −94 lb −42.7 kg | −118 lb −53.5 kg |
| 140 lb 63.5 kg | −60 lb −27.2 kg | −78 lb −35.4 kg | −98 lb −44.4 kg | −123 lb −55.8 kg |
| 150 lb 68 kg | −63 lb −28.6 kg | −82 lb −37.2 kg | −103 lb −46.7 kg | −129 lb −58.5 kg |
| 160 lb 72.6 kg | −65 lb −29.4 kg | −86 lb −39.1 kg | −107 lb −48.5 kg | −134 lb −60.8 kg |
| 170 lb 77.1 kg | −69 lb −31.3 kg | −89 lb −40.4 kg | −112 lb −50.8 kg | −141 lb −64 kg |
| 180 lb 81.6 kg | −71 lb −32.2 kg | −93 lb −42.1 kg | −116 lb −52.6 kg | −146 lb −66.2 kg |
| 190 lb 86.2 kg | −73 lb −33.1 kg | −96 lb −43.6 kg | −120 lb −54.4 kg | −151 lb −68.5 kg |
| 200 lb 90.7 kg | −76 lb −34.4 kg | −100 lb −45.3 kg | −125 lb −56.7 kg | −157 lb −71.2 kg |
| 210 lb 95.3 kg | −79 lb −35.9 kg | −102 lb −46.2 kg | −129 lb −58.6 kg | −161 lb −73.1 kg |
| 220 lb 99.8 kg | −82 lb −37.2 kg | −105 lb −47.6 kg | −133 lb −60.3 kg | −167 lb −75.8 kg |
| 230 lb 104.3 kg | −84 lb −38.1 kg | −109 lb −49.4 kg | −136 lb −61.7 kg | −171 lb −77.6 kg |
| 240 lb 108.9 kg | −86 lb −39 kg | −112 lb −50.8 kg | −141 lb −64 kg | −177 lb −80.3 kg |
Machine Chest Press and Machine Chest Fly Exercises Used by This Calculator
This calculator uses a selectorized chest press machine set and a strict bilateral machine chest fly. Use the same machine and settings when retesting each lift. Do not enter per-side load, plate-loaded or iso-lateral presses, Smith presses, cable or dumbbell flyes, press-fly hybrids, partial reps, torso-driven reps, stack bounce, rebound, or assisted reps.
Use a selectorized horizontal chest press
Set the seat so the handles align near mid-chest. Keep the torso and head against the pad and feet planted, lower both handles under control to chest-depth equivalent, and press to full elbow extension. Do not enter a plate-loaded, iso-lateral, Smith-machine, incline, decline, or partial press.
Enter the displayed bilateral machine resistance
Use a dedicated seated chest-fly or pec-deck machine. Keep the torso and shoulders supported, move both arms through a controlled fly arc from the same open-chest range to a symmetrical front finish, and return under control. Do not enter per-arm force, chest presses, cable or dumbbell flyes, press-fly hybrids, stack bounce, rebound, torso heave, partial reps, or assisted reps.
Enter one recent machine chest press set and one recent machine chest fly set
Enter displayed bilateral machine resistance and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean difficult sets on consistent machines with the support, range, and finish rules shown.
Related Tools
- Chest Press Machine — View the individual Machine Chest Press standards and next strength-level target.
- Machine Chest Fly — View the individual Machine Chest Fly standards and next strength-level target.
- Dumbbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.