Cable Fly vs Plate Loaded Chest Press Strength Standards
Compare your cable fly and plate loaded chest press 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: Total selected cable weight for Cable Fly and Displayed machine or stack weight for Plate Loaded Chest Press. Use a bilateral cable fly from a controlled open-chest position through matched arcs to a symmetrical finish and a strict, repeatable plate loaded chest press test using the canonical setup, range, and finish 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 Plate Loaded Chest Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable fly and plate loaded chest press 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 plate loaded chest press.
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 / Plate Loaded Chest Press, 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 Plate Loaded Chest Press Standards
How to read the table: The first number is Cable Fly; the second is Plate Loaded Chest Press. 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 / 81 lb 11.3 / 36.7 kg | 42 / 115 lb 19.1 / 52.2 kg | 66 / 154 lb 29.9 / 69.9 kg | 92 / 196 lb 41.7 / 88.9 kg |
| 130 lb 59 kg | 26 / 85 lb 11.8 / 38.6 kg | 44 / 121 lb 20 / 54.9 kg | 69 / 162 lb 31.3 / 73.5 kg | 97 / 207 lb 44 / 93.9 kg |
| 140 lb 63.5 kg | 28 / 90 lb 12.7 / 40.8 kg | 47 / 127 lb 21.3 / 57.6 kg | 73 / 171 lb 33.1 / 77.6 kg | 102 / 217 lb 46.3 / 98.4 kg |
| 150 lb 68 kg | 29 / 94 lb 13.2 / 42.6 kg | 49 / 133 lb 22.2 / 60.3 kg | 76 / 179 lb 34.5 / 81.2 kg | 107 / 227 lb 48.5 / 103 kg |
| 160 lb 72.6 kg | 30 / 98 lb 13.6 / 44.5 kg | 51 / 139 lb 23.1 / 63 kg | 79 / 186 lb 35.8 / 84.4 kg | 111 / 237 lb 50.3 / 107.5 kg |
| 170 lb 77.1 kg | 32 / 102 lb 14.5 / 46.3 kg | 53 / 145 lb 24 / 65.8 kg | 83 / 194 lb 37.6 / 88 kg | 116 / 247 lb 52.6 / 112 kg |
| 180 lb 81.6 kg | 33 / 106 lb 15 / 48.1 kg | 55 / 150 lb 24.9 / 68 kg | 86 / 202 lb 39 / 91.6 kg | 121 / 257 lb 54.9 / 116.6 kg |
| 190 lb 86.2 kg | 34 / 110 lb 15.4 / 49.9 kg | 57 / 156 lb 25.9 / 70.8 kg | 89 / 209 lb 40.4 / 94.8 kg | 125 / 266 lb 56.7 / 120.7 kg |
| 200 lb 90.7 kg | 35 / 114 lb 15.9 / 51.7 kg | 59 / 161 lb 26.8 / 73 kg | 92 / 216 lb 41.7 / 98 kg | 129 / 275 lb 58.5 / 124.7 kg |
| 210 lb 95.3 kg | 36 / 118 lb 16.3 / 53.5 kg | 61 / 167 lb 27.7 / 75.7 kg | 95 / 223 lb 43.1 / 101.2 kg | 134 / 284 lb 60.8 / 128.8 kg |
| 220 lb 99.8 kg | 37 / 121 lb 16.8 / 54.9 kg | 63 / 172 lb 28.6 / 78 kg | 98 / 230 lb 44.5 / 104.3 kg | 138 / 293 lb 62.6 / 132.9 kg |
| 230 lb 104.3 kg | 39 / 125 lb 17.7 / 56.7 kg | 65 / 177 lb 29.5 / 80.3 kg | 101 / 237 lb 45.8 / 107.5 kg | 142 / 302 lb 64.4 / 137 kg |
| 240 lb 108.9 kg | 40 / 129 lb 18.1 / 58.5 kg | 67 / 182 lb 30.4 / 82.6 kg | 104 / 244 lb 47.2 / 110.7 kg | 146 / 311 lb 66.2 / 141.1 kg |
| 250 lb 113.4 kg | 41 / 132 lb 18.6 / 59.9 kg | 68 / 187 lb 30.8 / 84.8 kg | 107 / 251 lb 48.5 / 113.9 kg | 150 / 319 lb 68 / 144.7 kg |
| 260 lb 117.9 kg | 42 / 136 lb 19.1 / 61.7 kg | 70 / 192 lb 31.8 / 87.1 kg | 110 / 258 lb 49.9 / 117 kg | 154 / 328 lb 69.9 / 148.8 kg |
| 270 lb 122.5 kg | 43 / 139 lb 19.5 / 63 kg | 72 / 197 lb 32.7 / 89.4 kg | 112 / 264 lb 50.8 / 119.7 kg | 158 / 336 lb 71.7 / 152.4 kg |
| 280 lb 127 kg | 44 / 142 lb 20 / 64.4 kg | 74 / 202 lb 33.6 / 91.6 kg | 115 / 271 lb 52.2 / 122.9 kg | 162 / 344 lb 73.5 / 156 kg |
| 290 lb 131.5 kg | 45 / 146 lb 20.4 / 66.2 kg | 76 / 207 lb 34.5 / 93.9 kg | 118 / 277 lb 53.5 / 125.6 kg | 166 / 353 lb 75.3 / 160.1 kg |
| 300 lb 136.1 kg | 46 / 149 lb 20.9 / 67.6 kg | 77 / 212 lb 34.9 / 96.2 kg | 121 / 283 lb 54.9 / 128.4 kg | 169 / 361 lb 76.7 / 163.7 kg |
Women’s Cable Fly vs Plate Loaded Chest Press Standards
How to read the table: The first number is Cable Fly; the second is Plate Loaded Chest Press. 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 / 41 lb 5 / 18.6 kg | 18 / 62 lb 8.2 / 28.1 kg | 31 / 87 lb 14.1 / 39.5 kg | 45 / 114 lb 20.4 / 51.7 kg |
| 110 lb 49.9 kg | 11 / 44 lb 5 / 20 kg | 20 / 66 lb 9.1 / 29.9 kg | 33 / 93 lb 15 / 42.2 kg | 48 / 122 lb 21.8 / 55.3 kg |
| 120 lb 54.4 kg | 12 / 47 lb 5.4 / 21.3 kg | 21 / 70 lb 9.5 / 31.8 kg | 35 / 98 lb 15.9 / 44.5 kg | 51 / 129 lb 23.1 / 58.5 kg |
| 130 lb 59 kg | 13 / 49 lb 5.9 / 22.2 kg | 22 / 74 lb 10 / 33.6 kg | 37 / 104 lb 16.8 / 47.2 kg | 54 / 136 lb 24.5 / 61.7 kg |
| 140 lb 63.5 kg | 13 / 52 lb 5.9 / 23.6 kg | 23 / 77 lb 10.4 / 34.9 kg | 39 / 109 lb 17.7 / 49.4 kg | 56 / 143 lb 25.4 / 64.9 kg |
| 150 lb 68 kg | 14 / 54 lb 6.4 / 24.5 kg | 24 / 81 lb 10.9 / 36.7 kg | 41 / 114 lb 18.6 / 51.7 kg | 59 / 150 lb 26.8 / 68 kg |
| 160 lb 72.6 kg | 15 / 56 lb 6.8 / 25.4 kg | 25 / 85 lb 11.3 / 38.6 kg | 43 / 119 lb 19.5 / 54 kg | 62 / 157 lb 28.1 / 71.2 kg |
| 170 lb 77.1 kg | 15 / 59 lb 6.8 / 26.8 kg | 26 / 88 lb 11.8 / 39.9 kg | 45 / 124 lb 20.4 / 56.2 kg | 64 / 163 lb 29 / 73.9 kg |
| 180 lb 81.6 kg | 16 / 61 lb 7.3 / 27.7 kg | 27 / 91 lb 12.2 / 41.3 kg | 46 / 129 lb 20.9 / 58.5 kg | 67 / 169 lb 30.4 / 76.7 kg |
| 190 lb 86.2 kg | 16 / 63 lb 7.3 / 28.6 kg | 28 / 95 lb 12.7 / 43.1 kg | 48 / 133 lb 21.8 / 60.3 kg | 69 / 176 lb 31.3 / 79.8 kg |
| 200 lb 90.7 kg | 17 / 65 lb 7.7 / 29.5 kg | 29 / 98 lb 13.2 / 44.5 kg | 50 / 138 lb 22.7 / 62.6 kg | 71 / 182 lb 32.2 / 82.6 kg |
| 210 lb 95.3 kg | 18 / 68 lb 8.2 / 30.8 kg | 30 / 101 lb 13.6 / 45.8 kg | 51 / 143 lb 23.1 / 64.9 kg | 74 / 188 lb 33.6 / 85.3 kg |
| 220 lb 99.8 kg | 18 / 70 lb 8.2 / 31.8 kg | 31 / 105 lb 14.1 / 47.6 kg | 53 / 147 lb 24 / 66.7 kg | 76 / 194 lb 34.5 / 88 kg |
| 230 lb 104.3 kg | 19 / 72 lb 8.6 / 32.7 kg | 32 / 108 lb 14.5 / 49 kg | 55 / 152 lb 24.9 / 68.9 kg | 78 / 199 lb 35.4 / 90.3 kg |
| 240 lb 108.9 kg | 19 / 74 lb 8.6 / 33.6 kg | 33 / 111 lb 15 / 50.3 kg | 56 / 156 lb 25.4 / 70.8 kg | 81 / 205 lb 36.7 / 93 kg |
How Your Cable Fly vs Plate Loaded Chest Press 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 total-selected-weight thresholds from the individual 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 fly more resistance without pound-for-pound scaling.
3. Find the plate loaded chest press strength level
The standards use the sex-specific targets from the individual Plate Loaded 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.
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 with the two-thirds rule. |
| Rate the plate loaded chest press | Adjust plate loaded chest press 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 Plate Loaded Chest Press 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 plate loaded chest press 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 standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
47.2 → 87 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the plate loaded chest press standard minus the cable fly standard. A plus sign means the plate loaded chest press standard is higher. A minus sign means the cable fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +56 lb +25.4 kg | +73 lb +33.1 kg | +88 lb +40 kg | +104 lb +47.2 kg |
| 130 lb 59 kg | +59 lb +26.8 kg | +77 lb +34.9 kg | +93 lb +42.2 kg | +110 lb +49.9 kg |
| 140 lb 63.5 kg | +62 lb +28.1 kg | +80 lb +36.3 kg | +98 lb +44.5 kg | +115 lb +52.1 kg |
| 150 lb 68 kg | +65 lb +29.4 kg | +84 lb +38.1 kg | +103 lb +46.7 kg | +120 lb +54.5 kg |
| 160 lb 72.6 kg | +68 lb +30.9 kg | +88 lb +39.9 kg | +107 lb +48.6 kg | +126 lb +57.2 kg |
| 170 lb 77.1 kg | +70 lb +31.8 kg | +92 lb +41.8 kg | +111 lb +50.4 kg | +131 lb +59.4 kg |
| 180 lb 81.6 kg | +73 lb +33.1 kg | +95 lb +43.1 kg | +116 lb +52.6 kg | +136 lb +61.7 kg |
| 190 lb 86.2 kg | +76 lb +34.5 kg | +99 lb +44.9 kg | +120 lb +54.4 kg | +141 lb +64 kg |
| 200 lb 90.7 kg | +79 lb +35.8 kg | +102 lb +46.2 kg | +124 lb +56.3 kg | +146 lb +66.2 kg |
| 210 lb 95.3 kg | +82 lb +37.2 kg | +106 lb +48 kg | +128 lb +58.1 kg | +150 lb +68 kg |
| 220 lb 99.8 kg | +84 lb +38.1 kg | +109 lb +49.4 kg | +132 lb +59.8 kg | +155 lb +70.3 kg |
| 230 lb 104.3 kg | +86 lb +39 kg | +112 lb +50.8 kg | +136 lb +61.7 kg | +160 lb +72.6 kg |
| 240 lb 108.9 kg | +89 lb +40.4 kg | +115 lb +52.2 kg | +140 lb +63.5 kg | +165 lb +74.9 kg |
| 250 lb 113.4 kg | +91 lb +41.3 kg | +119 lb +54 kg | +144 lb +65.4 kg | +169 lb +76.7 kg |
| 260 lb 117.9 kg | +94 lb +42.6 kg | +122 lb +55.3 kg | +148 lb +67.1 kg | +174 lb +78.9 kg |
| 270 lb 122.5 kg | +96 lb +43.5 kg | +125 lb +56.7 kg | +152 lb +68.9 kg | +178 lb +80.7 kg |
| 280 lb 127 kg | +98 lb +44.4 kg | +128 lb +58 kg | +156 lb +70.7 kg | +182 lb +82.5 kg |
| 290 lb 131.5 kg | +101 lb +45.8 kg | +131 lb +59.4 kg | +159 lb +72.1 kg | +187 lb +84.8 kg |
| 300 lb 136.1 kg | +103 lb +46.7 kg | +135 lb +61.3 kg | +162 lb +73.5 kg | +192 lb +87 kg |
How Women’s Cable Fly and Plate Loaded Chest Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
31.3 → 56.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the plate loaded chest press standard minus the cable fly standard. A plus sign means the plate loaded chest press standard is higher. A minus sign means the cable fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +30 lb +13.6 kg | +44 lb +19.9 kg | +56 lb +25.4 kg | +69 lb +31.3 kg |
| 110 lb 49.9 kg | +33 lb +15 kg | +46 lb +20.8 kg | +60 lb +27.2 kg | +74 lb +33.5 kg |
| 120 lb 54.4 kg | +35 lb +15.9 kg | +49 lb +22.3 kg | +63 lb +28.6 kg | +78 lb +35.4 kg |
| 130 lb 59 kg | +36 lb +16.3 kg | +52 lb +23.6 kg | +67 lb +30.4 kg | +82 lb +37.2 kg |
| 140 lb 63.5 kg | +39 lb +17.7 kg | +54 lb +24.5 kg | +70 lb +31.7 kg | +87 lb +39.5 kg |
| 150 lb 68 kg | +40 lb +18.1 kg | +57 lb +25.8 kg | +73 lb +33.1 kg | +91 lb +41.2 kg |
| 160 lb 72.6 kg | +41 lb +18.6 kg | +60 lb +27.3 kg | +76 lb +34.5 kg | +95 lb +43.1 kg |
| 170 lb 77.1 kg | +44 lb +20 kg | +62 lb +28.1 kg | +79 lb +35.8 kg | +99 lb +44.9 kg |
| 180 lb 81.6 kg | +45 lb +20.4 kg | +64 lb +29.1 kg | +83 lb +37.6 kg | +102 lb +46.3 kg |
| 190 lb 86.2 kg | +47 lb +21.3 kg | +67 lb +30.4 kg | +85 lb +38.5 kg | +107 lb +48.5 kg |
| 200 lb 90.7 kg | +48 lb +21.8 kg | +69 lb +31.3 kg | +88 lb +39.9 kg | +111 lb +50.4 kg |
| 210 lb 95.3 kg | +50 lb +22.6 kg | +71 lb +32.2 kg | +92 lb +41.8 kg | +114 lb +51.7 kg |
| 220 lb 99.8 kg | +52 lb +23.6 kg | +74 lb +33.5 kg | +94 lb +42.7 kg | +118 lb +53.5 kg |
| 230 lb 104.3 kg | +53 lb +24.1 kg | +76 lb +34.5 kg | +97 lb +44 kg | +121 lb +54.9 kg |
| 240 lb 108.9 kg | +55 lb +25 kg | +78 lb +35.3 kg | +100 lb +45.4 kg | +124 lb +56.3 kg |
Cable Fly and Plate Loaded Chest Press Exercises Used by This Calculator
This calculator uses a strict bilateral cable fly and a strict plate loaded chest press. Use strict canonical Cable Fly and Plate Loaded Chest Press tests. 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 a strict, repeatable Plate Loaded Chest Press
Follow the individual Plate Loaded Chest Press calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Cable Fly result and one recent Plate Loaded Chest Press result
Use each exercise’s canonical input: Total selected cable weight for Cable Fly and Displayed machine or stack weight for Plate Loaded Chest Press.
Related Tools
- Cable Fly — View the individual Cable Fly standards and next strength-level target.
- Plate Loaded Chest Press — View the individual Plate Loaded Chest Press standards and next strength-level target.
- Machine Chest Fly — 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.
- 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.