Incline Bench Press vs Machine Chest Fly Strength Standards
Compare your incline bench press and machine chest fly against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Testing: a raw barbell incline bench press at approximately 30–45 degrees with the bar lowered to the upper chest and every rep locked out; a bilateral seated machine chest fly using displayed bilateral resistance, a controlled open-chest stretch, stable pad contact, and a symmetrical front finish. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Incline Bench Press vs Machine Chest Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the incline bench 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 incline bench 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 Incline Bench 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 Incline Bench Press vs Machine Chest Fly Standards
How to read the table: The first number is Incline Bench 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 | 98 / 28 lb 44.5 / 12.7 kg | 133 / 45 lb 60.3 / 20.4 kg | 168 / 70 lb 76.2 / 31.8 kg | 203 / 98 lb 92.1 / 44.5 kg |
| 130 lb 59 kg | 103 / 30 lb 46.7 / 13.6 kg | 141 / 47 lb 64 / 21.3 kg | 177 / 74 lb 80.3 / 33.6 kg | 214 / 103 lb 97.1 / 46.7 kg |
| 140 lb 63.5 kg | 109 / 31 lb 49.4 / 14.1 kg | 148 / 50 lb 67.1 / 22.7 kg | 186 / 78 lb 84.4 / 35.4 kg | 225 / 109 lb 102.1 / 49.4 kg |
| 150 lb 68 kg | 114 / 32 lb 51.7 / 14.5 kg | 155 / 52 lb 70.3 / 23.6 kg | 195 / 81 lb 88.5 / 36.7 kg | 236 / 114 lb 107 / 51.7 kg |
| 160 lb 72.6 kg | 119 / 34 lb 54 / 15.4 kg | 161 / 54 lb 73 / 24.5 kg | 203 / 85 lb 92.1 / 38.6 kg | 246 / 119 lb 111.6 / 54 kg |
| 170 lb 77.1 kg | 123 / 35 lb 55.8 / 15.9 kg | 168 / 57 lb 76.2 / 25.9 kg | 212 / 88 lb 96.2 / 39.9 kg | 256 / 123 lb 116.1 / 55.8 kg |
| 180 lb 81.6 kg | 128 / 37 lb 58.1 / 16.8 kg | 175 / 59 lb 79.4 / 26.8 kg | 220 / 92 lb 99.8 / 41.7 kg | 266 / 128 lb 120.7 / 58.1 kg |
| 190 lb 86.2 kg | 133 / 38 lb 60.3 / 17.2 kg | 181 / 61 lb 82.1 / 27.7 kg | 228 / 95 lb 103.4 / 43.1 kg | 276 / 133 lb 125.2 / 60.3 kg |
| 200 lb 90.7 kg | 138 / 39 lb 62.6 / 17.7 kg | 187 / 63 lb 84.8 / 28.6 kg | 236 / 98 lb 107 / 44.5 kg | 286 / 138 lb 129.7 / 62.6 kg |
| 210 lb 95.3 kg | 142 / 41 lb 64.4 / 18.6 kg | 193 / 65 lb 87.5 / 29.5 kg | 244 / 102 lb 110.7 / 46.3 kg | 295 / 142 lb 133.8 / 64.4 kg |
| 220 lb 99.8 kg | 147 / 42 lb 66.7 / 19.1 kg | 200 / 67 lb 90.7 / 30.4 kg | 251 / 105 lb 113.9 / 47.6 kg | 304 / 147 lb 137.9 / 66.7 kg |
| 230 lb 104.3 kg | 151 / 43 lb 68.5 / 19.5 kg | 206 / 69 lb 93.4 / 31.3 kg | 259 / 108 lb 117.5 / 49 kg | 313 / 151 lb 142 / 68.5 kg |
| 240 lb 108.9 kg | 155 / 44 lb 70.3 / 20 kg | 212 / 71 lb 96.2 / 32.2 kg | 266 / 111 lb 120.7 / 50.3 kg | 323 / 155 lb 146.5 / 70.3 kg |
| 250 lb 113.4 kg | 160 / 46 lb 72.6 / 20.9 kg | 217 / 73 lb 98.4 / 33.1 kg | 274 / 114 lb 124.3 / 51.7 kg | 331 / 160 lb 150.1 / 72.6 kg |
| 260 lb 117.9 kg | 164 / 47 lb 74.4 / 21.3 kg | 223 / 75 lb 101.2 / 34 kg | 281 / 117 lb 127.5 / 53.1 kg | 340 / 164 lb 154.2 / 74.4 kg |
| 270 lb 122.5 kg | 168 / 48 lb 76.2 / 21.8 kg | 229 / 77 lb 103.9 / 34.9 kg | 288 / 120 lb 130.6 / 54.4 kg | 349 / 168 lb 158.3 / 76.2 kg |
| 280 lb 127 kg | 172 / 49 lb 78 / 22.2 kg | 234 / 79 lb 106.1 / 35.8 kg | 295 / 123 lb 133.8 / 55.8 kg | 357 / 172 lb 161.9 / 78 kg |
| 290 lb 131.5 kg | 176 / 50 lb 79.8 / 22.7 kg | 240 / 81 lb 108.9 / 36.7 kg | 302 / 126 lb 137 / 57.2 kg | 366 / 176 lb 166 / 79.8 kg |
| 300 lb 136.1 kg | 180 / 52 lb 81.6 / 23.6 kg | 245 / 83 lb 111.1 / 37.6 kg | 309 / 129 lb 140.2 / 58.5 kg | 374 / 180 lb 169.6 / 81.6 kg |
Women’s Incline Bench Press vs Machine Chest Fly Standards
How to read the table: The first number is Incline Bench 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 | 46 / 11 lb 20.9 / 5 kg | 63 / 20 lb 28.6 / 9.1 kg | 80 / 34 lb 36.3 / 15.4 kg | 103 / 48 lb 46.7 / 21.8 kg |
| 110 lb 49.9 kg | 49 / 12 lb 22.2 / 5.4 kg | 67 / 21 lb 30.4 / 9.5 kg | 85 / 36 lb 38.6 / 16.3 kg | 110 / 51 lb 49.9 / 23.1 kg |
| 120 lb 54.4 kg | 52 / 13 lb 23.6 / 5.9 kg | 72 / 22 lb 32.7 / 10 kg | 90 / 38 lb 40.8 / 17.2 kg | 116 / 54 lb 52.6 / 24.5 kg |
| 130 lb 59 kg | 55 / 14 lb 24.9 / 6.4 kg | 75 / 24 lb 34 / 10.9 kg | 95 / 40 lb 43.1 / 18.1 kg | 123 / 57 lb 55.8 / 25.9 kg |
| 140 lb 63.5 kg | 57 / 14 lb 25.9 / 6.4 kg | 79 / 25 lb 35.8 / 11.3 kg | 100 / 42 lb 45.4 / 19.1 kg | 129 / 60 lb 58.5 / 27.2 kg |
| 150 lb 68 kg | 60 / 15 lb 27.2 / 6.8 kg | 83 / 26 lb 37.6 / 11.8 kg | 105 / 44 lb 47.6 / 20 kg | 135 / 63 lb 61.2 / 28.6 kg |
| 160 lb 72.6 kg | 63 / 16 lb 28.6 / 7.3 kg | 87 / 27 lb 39.5 / 12.2 kg | 110 / 46 lb 49.9 / 20.9 kg | 141 / 66 lb 64 / 29.9 kg |
| 170 lb 77.1 kg | 65 / 16 lb 29.5 / 7.3 kg | 90 / 28 lb 40.8 / 12.7 kg | 114 / 48 lb 51.7 / 21.8 kg | 147 / 68 lb 66.7 / 30.8 kg |
| 180 lb 81.6 kg | 68 / 17 lb 30.8 / 7.7 kg | 94 / 29 lb 42.6 / 13.2 kg | 119 / 50 lb 54 / 22.7 kg | 152 / 71 lb 68.9 / 32.2 kg |
| 190 lb 86.2 kg | 70 / 18 lb 31.8 / 8.2 kg | 97 / 30 lb 44 / 13.6 kg | 123 / 52 lb 55.8 / 23.6 kg | 158 / 74 lb 71.7 / 33.6 kg |
| 200 lb 90.7 kg | 73 / 18 lb 33.1 / 8.2 kg | 101 / 31 lb 45.8 / 14.1 kg | 127 / 53 lb 57.6 / 24 kg | 164 / 76 lb 74.4 / 34.5 kg |
| 210 lb 95.3 kg | 75 / 19 lb 34 / 8.6 kg | 104 / 33 lb 47.2 / 15 kg | 131 / 55 lb 59.4 / 24.9 kg | 169 / 79 lb 76.7 / 35.8 kg |
| 220 lb 99.8 kg | 77 / 19 lb 34.9 / 8.6 kg | 107 / 34 lb 48.5 / 15.4 kg | 136 / 57 lb 61.7 / 25.9 kg | 174 / 81 lb 78.9 / 36.7 kg |
| 230 lb 104.3 kg | 80 / 20 lb 36.3 / 9.1 kg | 110 / 35 lb 49.9 / 15.9 kg | 140 / 59 lb 63.5 / 26.8 kg | 180 / 84 lb 81.6 / 38.1 kg |
| 240 lb 108.9 kg | 82 / 21 lb 37.2 / 9.5 kg | 114 / 36 lb 51.7 / 16.3 kg | 144 / 60 lb 65.3 / 27.2 kg | 185 / 86 lb 83.9 / 39 kg |
How Your Incline Bench 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 incline bench press strength level
The incline bench press standards use the sex-specific standards from the individual incline bench 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 total weight 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 incline bench press | Adjust incline bench 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 Incline Bench 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 incline bench 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.
47.6 → 88 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine chest fly standard minus the incline bench press standard. A plus sign means the machine chest fly standard is higher. A minus sign means the incline bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −70 lb −31.8 kg | −88 lb −39.9 kg | −98 lb −44.4 kg | −105 lb −47.6 kg |
| 130 lb 59 kg | −73 lb −33.1 kg | −94 lb −42.7 kg | −103 lb −46.7 kg | −111 lb −50.4 kg |
| 140 lb 63.5 kg | −78 lb −35.3 kg | −98 lb −44.4 kg | −108 lb −49 kg | −116 lb −52.7 kg |
| 150 lb 68 kg | −82 lb −37.2 kg | −103 lb −46.7 kg | −114 lb −51.8 kg | −122 lb −55.3 kg |
| 160 lb 72.6 kg | −85 lb −38.6 kg | −107 lb −48.5 kg | −118 lb −53.5 kg | −127 lb −57.6 kg |
| 170 lb 77.1 kg | −88 lb −39.9 kg | −111 lb −50.3 kg | −124 lb −56.3 kg | −133 lb −60.3 kg |
| 180 lb 81.6 kg | −91 lb −41.3 kg | −116 lb −52.6 kg | −128 lb −58.1 kg | −138 lb −62.6 kg |
| 190 lb 86.2 kg | −95 lb −43.1 kg | −120 lb −54.4 kg | −133 lb −60.3 kg | −143 lb −64.9 kg |
| 200 lb 90.7 kg | −99 lb −44.9 kg | −124 lb −56.2 kg | −138 lb −62.5 kg | −148 lb −67.1 kg |
| 210 lb 95.3 kg | −101 lb −45.8 kg | −128 lb −58 kg | −142 lb −64.4 kg | −153 lb −69.4 kg |
| 220 lb 99.8 kg | −105 lb −47.6 kg | −133 lb −60.3 kg | −146 lb −66.3 kg | −157 lb −71.2 kg |
| 230 lb 104.3 kg | −108 lb −49 kg | −137 lb −62.1 kg | −151 lb −68.5 kg | −162 lb −73.5 kg |
| 240 lb 108.9 kg | −111 lb −50.3 kg | −141 lb −64 kg | −155 lb −70.4 kg | −168 lb −76.2 kg |
| 250 lb 113.4 kg | −114 lb −51.7 kg | −144 lb −65.3 kg | −160 lb −72.6 kg | −171 lb −77.5 kg |
| 260 lb 117.9 kg | −117 lb −53.1 kg | −148 lb −67.2 kg | −164 lb −74.4 kg | −176 lb −79.8 kg |
| 270 lb 122.5 kg | −120 lb −54.4 kg | −152 lb −69 kg | −168 lb −76.2 kg | −181 lb −82.1 kg |
| 280 lb 127 kg | −123 lb −55.8 kg | −155 lb −70.3 kg | −172 lb −78 kg | −185 lb −83.9 kg |
| 290 lb 131.5 kg | −126 lb −57.1 kg | −159 lb −72.2 kg | −176 lb −79.8 kg | −190 lb −86.2 kg |
| 300 lb 136.1 kg | −128 lb −58 kg | −162 lb −73.5 kg | −180 lb −81.7 kg | −194 lb −88 kg |
How Women’s Incline Bench 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.
24.9 → 44.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine chest fly standard minus the incline bench press standard. A plus sign means the machine chest fly standard is higher. A minus sign means the incline bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −35 lb −15.9 kg | −43 lb −19.5 kg | −46 lb −20.9 kg | −55 lb −24.9 kg |
| 110 lb 49.9 kg | −37 lb −16.8 kg | −46 lb −20.9 kg | −49 lb −22.3 kg | −59 lb −26.8 kg |
| 120 lb 54.4 kg | −39 lb −17.7 kg | −50 lb −22.7 kg | −52 lb −23.6 kg | −62 lb −28.1 kg |
| 130 lb 59 kg | −41 lb −18.5 kg | −51 lb −23.1 kg | −55 lb −25 kg | −66 lb −29.9 kg |
| 140 lb 63.5 kg | −43 lb −19.5 kg | −54 lb −24.5 kg | −58 lb −26.3 kg | −69 lb −31.3 kg |
| 150 lb 68 kg | −45 lb −20.4 kg | −57 lb −25.8 kg | −61 lb −27.6 kg | −72 lb −32.6 kg |
| 160 lb 72.6 kg | −47 lb −21.3 kg | −60 lb −27.3 kg | −64 lb −29 kg | −75 lb −34.1 kg |
| 170 lb 77.1 kg | −49 lb −22.2 kg | −62 lb −28.1 kg | −66 lb −29.9 kg | −79 lb −35.9 kg |
| 180 lb 81.6 kg | −51 lb −23.1 kg | −65 lb −29.4 kg | −69 lb −31.3 kg | −81 lb −36.7 kg |
| 190 lb 86.2 kg | −52 lb −23.6 kg | −67 lb −30.4 kg | −71 lb −32.2 kg | −84 lb −38.1 kg |
| 200 lb 90.7 kg | −55 lb −24.9 kg | −70 lb −31.7 kg | −74 lb −33.6 kg | −88 lb −39.9 kg |
| 210 lb 95.3 kg | −56 lb −25.4 kg | −71 lb −32.2 kg | −76 lb −34.5 kg | −90 lb −40.9 kg |
| 220 lb 99.8 kg | −58 lb −26.3 kg | −73 lb −33.1 kg | −79 lb −35.8 kg | −93 lb −42.2 kg |
| 230 lb 104.3 kg | −60 lb −27.2 kg | −75 lb −34 kg | −81 lb −36.7 kg | −96 lb −43.5 kg |
| 240 lb 108.9 kg | −61 lb −27.7 kg | −78 lb −35.4 kg | −84 lb −38.1 kg | −99 lb −44.9 kg |
Incline Bench Press and Machine Chest Fly Exercises Used by This Calculator
This calculator uses a barbell incline bench press and a strict bilateral machine chest fly. Use strict canonical Incline Bench Press and Machine Chest Fly tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a raw 30–45 degree barbell incline bench press
Lower the bar to the upper chest or clavicle with the feet planted and shoulders against the bench, then press to full elbow lockout. Do not enter a flat press, dumbbell press, Smith-machine press, machine press, partial rep, or equipped lift.
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 Incline Bench Press result and one recent Machine Chest Fly result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Incline Bench Press — View the individual Incline Bench Press 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.
- 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.