Cable Chest Press vs Machine Chest Fly Strength Standards
Compare your cable 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.
Use each exercise's canonical input: Displayed machine or stack weight for Cable Chest Press and Displayed bilateral machine resistance for Machine Chest Fly. Use a strict, repeatable cable chest press test using the canonical setup, range, and finish rules 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.
Cable Chest Press vs Machine Chest Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable 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 cable 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 Cable 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 Cable Chest Press vs Machine Chest Fly Standards
How to read the table: The first number is Cable 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 | 59 / 28 lb 26.8 / 12.7 kg | 87 / 45 lb 39.5 / 20.4 kg | 118 / 70 lb 53.5 / 31.8 kg | 151 / 98 lb 68.5 / 44.5 kg |
| 130 lb 59 kg | 62 / 30 lb 28.1 / 13.6 kg | 92 / 47 lb 41.7 / 21.3 kg | 124 / 74 lb 56.2 / 33.6 kg | 159 / 103 lb 72.1 / 46.7 kg |
| 140 lb 63.5 kg | 65 / 31 lb 29.5 / 14.1 kg | 96 / 50 lb 43.5 / 22.7 kg | 131 / 78 lb 59.4 / 35.4 kg | 167 / 109 lb 75.7 / 49.4 kg |
| 150 lb 68 kg | 68 / 32 lb 30.8 / 14.5 kg | 101 / 52 lb 45.8 / 23.6 kg | 137 / 81 lb 62.1 / 36.7 kg | 175 / 114 lb 79.4 / 51.7 kg |
| 160 lb 72.6 kg | 71 / 34 lb 32.2 / 15.4 kg | 105 / 54 lb 47.6 / 24.5 kg | 143 / 85 lb 64.9 / 38.6 kg | 183 / 119 lb 83 / 54 kg |
| 170 lb 77.1 kg | 74 / 35 lb 33.6 / 15.9 kg | 110 / 57 lb 49.9 / 25.9 kg | 149 / 88 lb 67.6 / 39.9 kg | 190 / 123 lb 86.2 / 55.8 kg |
| 180 lb 81.6 kg | 77 / 37 lb 34.9 / 16.8 kg | 114 / 59 lb 51.7 / 26.8 kg | 154 / 92 lb 69.9 / 41.7 kg | 198 / 128 lb 89.8 / 58.1 kg |
| 190 lb 86.2 kg | 80 / 38 lb 36.3 / 17.2 kg | 118 / 61 lb 53.5 / 27.7 kg | 160 / 95 lb 72.6 / 43.1 kg | 205 / 133 lb 93 / 60.3 kg |
| 200 lb 90.7 kg | 83 / 39 lb 37.6 / 17.7 kg | 122 / 63 lb 55.3 / 28.6 kg | 166 / 98 lb 75.3 / 44.5 kg | 212 / 138 lb 96.2 / 62.6 kg |
| 210 lb 95.3 kg | 86 / 41 lb 39 / 18.6 kg | 126 / 65 lb 57.2 / 29.5 kg | 171 / 102 lb 77.6 / 46.3 kg | 219 / 142 lb 99.3 / 64.4 kg |
| 220 lb 99.8 kg | 88 / 42 lb 39.9 / 19.1 kg | 130 / 67 lb 59 / 30.4 kg | 176 / 105 lb 79.8 / 47.6 kg | 226 / 147 lb 102.5 / 66.7 kg |
| 230 lb 104.3 kg | 91 / 43 lb 41.3 / 19.5 kg | 134 / 69 lb 60.8 / 31.3 kg | 182 / 108 lb 82.6 / 49 kg | 233 / 151 lb 105.7 / 68.5 kg |
| 240 lb 108.9 kg | 93 / 44 lb 42.2 / 20 kg | 138 / 71 lb 62.6 / 32.2 kg | 187 / 111 lb 84.8 / 50.3 kg | 240 / 155 lb 108.9 / 70.3 kg |
| 250 lb 113.4 kg | 96 / 46 lb 43.5 / 20.9 kg | 142 / 73 lb 64.4 / 33.1 kg | 192 / 114 lb 87.1 / 51.7 kg | 246 / 160 lb 111.6 / 72.6 kg |
| 260 lb 117.9 kg | 99 / 47 lb 44.9 / 21.3 kg | 145 / 75 lb 65.8 / 34 kg | 197 / 117 lb 89.4 / 53.1 kg | 253 / 164 lb 114.8 / 74.4 kg |
| 270 lb 122.5 kg | 101 / 48 lb 45.8 / 21.8 kg | 149 / 77 lb 67.6 / 34.9 kg | 202 / 120 lb 91.6 / 54.4 kg | 259 / 168 lb 117.5 / 76.2 kg |
| 280 lb 127 kg | 104 / 49 lb 47.2 / 22.2 kg | 153 / 79 lb 69.4 / 35.8 kg | 207 / 123 lb 93.9 / 55.8 kg | 265 / 172 lb 120.2 / 78 kg |
| 290 lb 131.5 kg | 106 / 50 lb 48.1 / 22.7 kg | 156 / 81 lb 70.8 / 36.7 kg | 212 / 126 lb 96.2 / 57.2 kg | 272 / 176 lb 123.4 / 79.8 kg |
| 300 lb 136.1 kg | 108 / 52 lb 49 / 23.6 kg | 160 / 83 lb 72.6 / 37.6 kg | 217 / 129 lb 98.4 / 58.5 kg | 278 / 180 lb 126.1 / 81.6 kg |
Women’s Cable Chest Press vs Machine Chest Fly Standards
How to read the table: The first number is Cable 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 | 30 / 11 lb 13.6 / 5 kg | 46 / 20 lb 20.9 / 9.1 kg | 66 / 34 lb 29.9 / 15.4 kg | 87 / 48 lb 39.5 / 21.8 kg |
| 110 lb 49.9 kg | 32 / 12 lb 14.5 / 5.4 kg | 49 / 21 lb 22.2 / 9.5 kg | 71 / 36 lb 32.2 / 16.3 kg | 93 / 51 lb 42.2 / 23.1 kg |
| 120 lb 54.4 kg | 34 / 13 lb 15.4 / 5.9 kg | 52 / 22 lb 23.6 / 10 kg | 75 / 38 lb 34 / 17.2 kg | 98 / 54 lb 44.5 / 24.5 kg |
| 130 lb 59 kg | 35 / 14 lb 15.9 / 6.4 kg | 55 / 24 lb 24.9 / 10.9 kg | 79 / 40 lb 35.8 / 18.1 kg | 104 / 57 lb 47.2 / 25.9 kg |
| 140 lb 63.5 kg | 37 / 14 lb 16.8 / 6.4 kg | 57 / 25 lb 25.9 / 11.3 kg | 83 / 42 lb 37.6 / 19.1 kg | 109 / 60 lb 49.4 / 27.2 kg |
| 150 lb 68 kg | 39 / 15 lb 17.7 / 6.8 kg | 60 / 26 lb 27.2 / 11.8 kg | 87 / 44 lb 39.5 / 20 kg | 114 / 63 lb 51.7 / 28.6 kg |
| 160 lb 72.6 kg | 41 / 16 lb 18.6 / 7.3 kg | 63 / 27 lb 28.6 / 12.2 kg | 91 / 46 lb 41.3 / 20.9 kg | 119 / 66 lb 54 / 29.9 kg |
| 170 lb 77.1 kg | 42 / 16 lb 19.1 / 7.3 kg | 65 / 28 lb 29.5 / 12.7 kg | 95 / 48 lb 43.1 / 21.8 kg | 124 / 68 lb 56.2 / 30.8 kg |
| 180 lb 81.6 kg | 44 / 17 lb 20 / 7.7 kg | 68 / 29 lb 30.8 / 13.2 kg | 98 / 50 lb 44.5 / 22.7 kg | 129 / 71 lb 58.5 / 32.2 kg |
| 190 lb 86.2 kg | 46 / 18 lb 20.9 / 8.2 kg | 70 / 30 lb 31.8 / 13.6 kg | 102 / 52 lb 46.3 / 23.6 kg | 133 / 74 lb 60.3 / 33.6 kg |
| 200 lb 90.7 kg | 47 / 18 lb 21.3 / 8.2 kg | 73 / 31 lb 33.1 / 14.1 kg | 105 / 53 lb 47.6 / 24 kg | 138 / 76 lb 62.6 / 34.5 kg |
| 210 lb 95.3 kg | 49 / 19 lb 22.2 / 8.6 kg | 75 / 33 lb 34 / 15 kg | 109 / 55 lb 49.4 / 24.9 kg | 143 / 79 lb 64.9 / 35.8 kg |
| 220 lb 99.8 kg | 50 / 19 lb 22.7 / 8.6 kg | 77 / 34 lb 34.9 / 15.4 kg | 112 / 57 lb 50.8 / 25.9 kg | 147 / 81 lb 66.7 / 36.7 kg |
| 230 lb 104.3 kg | 52 / 20 lb 23.6 / 9.1 kg | 80 / 35 lb 36.3 / 15.9 kg | 116 / 59 lb 52.6 / 26.8 kg | 152 / 84 lb 68.9 / 38.1 kg |
| 240 lb 108.9 kg | 53 / 21 lb 24 / 9.5 kg | 82 / 36 lb 37.2 / 16.3 kg | 119 / 60 lb 54 / 27.2 kg | 156 / 86 lb 70.8 / 39 kg |
How Your Cable 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 cable chest press strength level
The standards use the sex-specific targets from the individual Cable Chest Press 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 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 cable chest press | Adjust cable 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 Cable 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 cable 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.
24 → 44.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine chest fly standard minus the cable chest press standard. A plus sign means the machine chest fly standard is higher. A minus sign means the cable chest press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −31 lb −14.1 kg | −42 lb −19.1 kg | −48 lb −21.7 kg | −53 lb −24 kg |
| 130 lb 59 kg | −32 lb −14.5 kg | −45 lb −20.4 kg | −50 lb −22.6 kg | −56 lb −25.4 kg |
| 140 lb 63.5 kg | −34 lb −15.4 kg | −46 lb −20.8 kg | −53 lb −24 kg | −58 lb −26.3 kg |
| 150 lb 68 kg | −36 lb −16.3 kg | −49 lb −22.2 kg | −56 lb −25.4 kg | −61 lb −27.7 kg |
| 160 lb 72.6 kg | −37 lb −16.8 kg | −51 lb −23.1 kg | −58 lb −26.3 kg | −64 lb −29 kg |
| 170 lb 77.1 kg | −39 lb −17.7 kg | −53 lb −24 kg | −61 lb −27.7 kg | −67 lb −30.4 kg |
| 180 lb 81.6 kg | −40 lb −18.1 kg | −55 lb −24.9 kg | −62 lb −28.2 kg | −70 lb −31.7 kg |
| 190 lb 86.2 kg | −42 lb −19.1 kg | −57 lb −25.8 kg | −65 lb −29.5 kg | −72 lb −32.7 kg |
| 200 lb 90.7 kg | −44 lb −19.9 kg | −59 lb −26.7 kg | −68 lb −30.8 kg | −74 lb −33.6 kg |
| 210 lb 95.3 kg | −45 lb −20.4 kg | −61 lb −27.7 kg | −69 lb −31.3 kg | −77 lb −34.9 kg |
| 220 lb 99.8 kg | −46 lb −20.8 kg | −63 lb −28.6 kg | −71 lb −32.2 kg | −79 lb −35.8 kg |
| 230 lb 104.3 kg | −48 lb −21.8 kg | −65 lb −29.5 kg | −74 lb −33.6 kg | −82 lb −37.2 kg |
| 240 lb 108.9 kg | −49 lb −22.2 kg | −67 lb −30.4 kg | −76 lb −34.5 kg | −85 lb −38.6 kg |
| 250 lb 113.4 kg | −50 lb −22.6 kg | −69 lb −31.3 kg | −78 lb −35.4 kg | −86 lb −39 kg |
| 260 lb 117.9 kg | −52 lb −23.6 kg | −70 lb −31.8 kg | −80 lb −36.3 kg | −89 lb −40.4 kg |
| 270 lb 122.5 kg | −53 lb −24 kg | −72 lb −32.7 kg | −82 lb −37.2 kg | −91 lb −41.3 kg |
| 280 lb 127 kg | −55 lb −25 kg | −74 lb −33.6 kg | −84 lb −38.1 kg | −93 lb −42.2 kg |
| 290 lb 131.5 kg | −56 lb −25.4 kg | −75 lb −34.1 kg | −86 lb −39 kg | −96 lb −43.6 kg |
| 300 lb 136.1 kg | −56 lb −25.4 kg | −77 lb −35 kg | −88 lb −39.9 kg | −98 lb −44.5 kg |
How Women’s Cable 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.
17.7 → 31.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine chest fly standard minus the cable chest press standard. A plus sign means the machine chest fly standard is higher. A minus sign means the cable chest press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −19 lb −8.6 kg | −26 lb −11.8 kg | −32 lb −14.5 kg | −39 lb −17.7 kg |
| 110 lb 49.9 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −35 lb −15.9 kg | −42 lb −19.1 kg |
| 120 lb 54.4 kg | −21 lb −9.5 kg | −30 lb −13.6 kg | −37 lb −16.8 kg | −44 lb −20 kg |
| 130 lb 59 kg | −21 lb −9.5 kg | −31 lb −14 kg | −39 lb −17.7 kg | −47 lb −21.3 kg |
| 140 lb 63.5 kg | −23 lb −10.4 kg | −32 lb −14.6 kg | −41 lb −18.5 kg | −49 lb −22.2 kg |
| 150 lb 68 kg | −24 lb −10.9 kg | −34 lb −15.4 kg | −43 lb −19.5 kg | −51 lb −23.1 kg |
| 160 lb 72.6 kg | −25 lb −11.3 kg | −36 lb −16.4 kg | −45 lb −20.4 kg | −53 lb −24.1 kg |
| 170 lb 77.1 kg | −26 lb −11.8 kg | −37 lb −16.8 kg | −47 lb −21.3 kg | −56 lb −25.4 kg |
| 180 lb 81.6 kg | −27 lb −12.3 kg | −39 lb −17.6 kg | −48 lb −21.8 kg | −58 lb −26.3 kg |
| 190 lb 86.2 kg | −28 lb −12.7 kg | −40 lb −18.2 kg | −50 lb −22.7 kg | −59 lb −26.7 kg |
| 200 lb 90.7 kg | −29 lb −13.1 kg | −42 lb −19 kg | −52 lb −23.6 kg | −62 lb −28.1 kg |
| 210 lb 95.3 kg | −30 lb −13.6 kg | −42 lb −19 kg | −54 lb −24.5 kg | −64 lb −29.1 kg |
| 220 lb 99.8 kg | −31 lb −14.1 kg | −43 lb −19.5 kg | −55 lb −24.9 kg | −66 lb −30 kg |
| 230 lb 104.3 kg | −32 lb −14.5 kg | −45 lb −20.4 kg | −57 lb −25.8 kg | −68 lb −30.8 kg |
| 240 lb 108.9 kg | −32 lb −14.5 kg | −46 lb −20.9 kg | −59 lb −26.8 kg | −70 lb −31.8 kg |
Cable Chest Press and Machine Chest Fly Exercises Used by This Calculator
This calculator uses a strict cable chest press and a strict bilateral machine chest fly. Use strict canonical Cable Chest Press and Machine Chest Fly tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Cable Chest Press
Follow the individual Cable Chest Press calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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 Cable Chest Press result and one recent Machine Chest Fly result
Use each exercise’s canonical input: Displayed machine or stack weight for Cable Chest Press and Displayed bilateral machine resistance for Machine Chest Fly.
Related Tools
- Cable Chest Press — View the individual Cable Chest Press standards and next strength-level target.
- Machine Chest Fly — View the individual Machine Chest Fly standards and next strength-level target.
- Chest Press Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Incline Chest Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.