Machine Chest Press vs Cable Fly Strength Standards
Compare your machine chest press and cable 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 the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a selectorized horizontal chest press with the handles aligned near mid-chest, controlled chest-depth movement, and full elbow extension and a bilateral cable fly from a controlled open-chest position through matched arcs to a symmetrical 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 Cable Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the machine chest press and cable 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 cable 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 / Cable 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 Cable Fly Standards
How to read the table: The first number is Machine Chest Press; the second is Cable 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 / 25 lb 49.4 / 11.3 kg | 151 / 42 lb 68.5 / 19.1 kg | 200 / 66 lb 90.7 / 29.9 kg | 259 / 92 lb 117.5 / 41.7 kg |
| 130 lb 59 kg | 115 / 26 lb 52.2 / 11.8 kg | 159 / 44 lb 72.1 / 20 kg | 211 / 69 lb 95.7 / 31.3 kg | 273 / 97 lb 123.8 / 44 kg |
| 140 lb 63.5 kg | 121 / 28 lb 54.9 / 12.7 kg | 167 / 47 lb 75.7 / 21.3 kg | 222 / 73 lb 100.7 / 33.1 kg | 287 / 102 lb 130.2 / 46.3 kg |
| 150 lb 68 kg | 126 / 29 lb 57.2 / 13.2 kg | 175 / 49 lb 79.4 / 22.2 kg | 232 / 76 lb 105.2 / 34.5 kg | 301 / 107 lb 136.5 / 48.5 kg |
| 160 lb 72.6 kg | 132 / 30 lb 59.9 / 13.6 kg | 183 / 51 lb 83 / 23.1 kg | 243 / 79 lb 110.2 / 35.8 kg | 314 / 111 lb 142.4 / 50.3 kg |
| 170 lb 77.1 kg | 137 / 32 lb 62.1 / 14.5 kg | 190 / 53 lb 86.2 / 24 kg | 253 / 83 lb 114.8 / 37.6 kg | 327 / 116 lb 148.3 / 52.6 kg |
| 180 lb 81.6 kg | 143 / 33 lb 64.9 / 15 kg | 198 / 55 lb 89.8 / 24.9 kg | 262 / 86 lb 118.8 / 39 kg | 340 / 121 lb 154.2 / 54.9 kg |
| 190 lb 86.2 kg | 148 / 34 lb 67.1 / 15.4 kg | 205 / 57 lb 93 / 25.9 kg | 272 / 89 lb 123.4 / 40.4 kg | 352 / 125 lb 159.7 / 56.7 kg |
| 200 lb 90.7 kg | 153 / 35 lb 69.4 / 15.9 kg | 212 / 59 lb 96.2 / 26.8 kg | 281 / 92 lb 127.5 / 41.7 kg | 364 / 129 lb 165.1 / 58.5 kg |
| 210 lb 95.3 kg | 158 / 36 lb 71.7 / 16.3 kg | 219 / 61 lb 99.3 / 27.7 kg | 291 / 95 lb 132 / 43.1 kg | 376 / 134 lb 170.6 / 60.8 kg |
| 220 lb 99.8 kg | 163 / 37 lb 73.9 / 16.8 kg | 226 / 63 lb 102.5 / 28.6 kg | 300 / 98 lb 136.1 / 44.5 kg | 388 / 138 lb 176 / 62.6 kg |
| 230 lb 104.3 kg | 168 / 39 lb 76.2 / 17.7 kg | 233 / 65 lb 105.7 / 29.5 kg | 309 / 101 lb 140.2 / 45.8 kg | 400 / 142 lb 181.4 / 64.4 kg |
| 240 lb 108.9 kg | 173 / 40 lb 78.5 / 18.1 kg | 240 / 67 lb 108.9 / 30.4 kg | 318 / 104 lb 144.2 / 47.2 kg | 411 / 146 lb 186.4 / 66.2 kg |
| 250 lb 113.4 kg | 178 / 41 lb 80.7 / 18.6 kg | 246 / 68 lb 111.6 / 30.8 kg | 327 / 107 lb 148.3 / 48.5 kg | 423 / 150 lb 191.9 / 68 kg |
| 260 lb 117.9 kg | 182 / 42 lb 82.6 / 19.1 kg | 253 / 70 lb 114.8 / 31.8 kg | 335 / 110 lb 152 / 49.9 kg | 434 / 154 lb 196.9 / 69.9 kg |
| 270 lb 122.5 kg | 187 / 43 lb 84.8 / 19.5 kg | 259 / 72 lb 117.5 / 32.7 kg | 344 / 112 lb 156 / 50.8 kg | 445 / 158 lb 201.8 / 71.7 kg |
| 280 lb 127 kg | 192 / 44 lb 87.1 / 20 kg | 265 / 74 lb 120.2 / 33.6 kg | 352 / 115 lb 159.7 / 52.2 kg | 456 / 162 lb 206.8 / 73.5 kg |
| 290 lb 131.5 kg | 196 / 45 lb 88.9 / 20.4 kg | 272 / 76 lb 123.4 / 34.5 kg | 361 / 118 lb 163.7 / 53.5 kg | 467 / 166 lb 211.8 / 75.3 kg |
| 300 lb 136.1 kg | 201 / 46 lb 91.2 / 20.9 kg | 278 / 77 lb 126.1 / 34.9 kg | 369 / 121 lb 167.4 / 54.9 kg | 477 / 169 lb 216.4 / 76.7 kg |
Women’s Machine Chest Press vs Cable Fly Standards
How to read the table: The first number is Machine Chest Press; the second is Cable 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 / 18 lb 37.2 / 8.2 kg | 112 / 31 lb 50.8 / 14.1 kg | 147 / 45 lb 66.7 / 20.4 kg |
| 110 lb 49.9 kg | 63 / 11 lb 28.6 / 5 kg | 88 / 20 lb 39.9 / 9.1 kg | 120 / 33 lb 54.4 / 15 kg | 156 / 48 lb 70.8 / 21.8 kg |
| 120 lb 54.4 kg | 67 / 12 lb 30.4 / 5.4 kg | 93 / 21 lb 42.2 / 9.5 kg | 127 / 35 lb 57.6 / 15.9 kg | 165 / 51 lb 74.8 / 23.1 kg |
| 130 lb 59 kg | 71 / 13 lb 32.2 / 5.9 kg | 98 / 22 lb 44.5 / 10 kg | 134 / 37 lb 60.8 / 16.8 kg | 175 / 54 lb 79.4 / 24.5 kg |
| 140 lb 63.5 kg | 74 / 13 lb 33.6 / 5.9 kg | 103 / 23 lb 46.7 / 10.4 kg | 140 / 39 lb 63.5 / 17.7 kg | 183 / 56 lb 83 / 25.4 kg |
| 150 lb 68 kg | 78 / 14 lb 35.4 / 6.4 kg | 108 / 24 lb 49 / 10.9 kg | 147 / 41 lb 66.7 / 18.6 kg | 192 / 59 lb 87.1 / 26.8 kg |
| 160 lb 72.6 kg | 81 / 15 lb 36.7 / 6.8 kg | 113 / 25 lb 51.3 / 11.3 kg | 153 / 43 lb 69.4 / 19.5 kg | 200 / 62 lb 90.7 / 28.1 kg |
| 170 lb 77.1 kg | 85 / 15 lb 38.6 / 6.8 kg | 117 / 26 lb 53.1 / 11.8 kg | 160 / 45 lb 72.6 / 20.4 kg | 209 / 64 lb 94.8 / 29 kg |
| 180 lb 81.6 kg | 88 / 16 lb 39.9 / 7.3 kg | 122 / 27 lb 55.3 / 12.2 kg | 166 / 46 lb 75.3 / 20.9 kg | 217 / 67 lb 98.4 / 30.4 kg |
| 190 lb 86.2 kg | 91 / 16 lb 41.3 / 7.3 kg | 126 / 28 lb 57.2 / 12.7 kg | 172 / 48 lb 78 / 21.8 kg | 225 / 69 lb 102.1 / 31.3 kg |
| 200 lb 90.7 kg | 94 / 17 lb 42.6 / 7.7 kg | 131 / 29 lb 59.4 / 13.2 kg | 178 / 50 lb 80.7 / 22.7 kg | 233 / 71 lb 105.7 / 32.2 kg |
| 210 lb 95.3 kg | 98 / 18 lb 44.5 / 8.2 kg | 135 / 30 lb 61.2 / 13.6 kg | 184 / 51 lb 83.5 / 23.1 kg | 240 / 74 lb 108.9 / 33.6 kg |
| 220 lb 99.8 kg | 101 / 18 lb 45.8 / 8.2 kg | 139 / 31 lb 63 / 14.1 kg | 190 / 53 lb 86.2 / 24 kg | 248 / 76 lb 112.5 / 34.5 kg |
| 230 lb 104.3 kg | 104 / 19 lb 47.2 / 8.6 kg | 144 / 32 lb 65.3 / 14.5 kg | 195 / 55 lb 88.5 / 24.9 kg | 255 / 78 lb 115.7 / 35.4 kg |
| 240 lb 108.9 kg | 107 / 19 lb 48.5 / 8.6 kg | 148 / 33 lb 67.1 / 15 kg | 201 / 56 lb 91.2 / 25.4 kg | 263 / 81 lb 119.3 / 36.7 kg |
How Your Machine Chest Press vs Cable 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 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.
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 cable fly | Adjust cable fly targets 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 Cable 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 cable 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.
75.8 → 139.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable fly standard minus the machine chest press standard. A plus sign means the cable 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 | −84 lb −38.1 kg | −109 lb −49.4 kg | −134 lb −60.8 kg | −167 lb −75.8 kg |
| 130 lb 59 kg | −89 lb −40.4 kg | −115 lb −52.1 kg | −142 lb −64.4 kg | −176 lb −79.8 kg |
| 140 lb 63.5 kg | −93 lb −42.2 kg | −120 lb −54.4 kg | −149 lb −67.6 kg | −185 lb −83.9 kg |
| 150 lb 68 kg | −97 lb −44 kg | −126 lb −57.2 kg | −156 lb −70.7 kg | −194 lb −88 kg |
| 160 lb 72.6 kg | −102 lb −46.3 kg | −132 lb −59.9 kg | −164 lb −74.4 kg | −203 lb −92.1 kg |
| 170 lb 77.1 kg | −105 lb −47.6 kg | −137 lb −62.2 kg | −170 lb −77.2 kg | −211 lb −95.7 kg |
| 180 lb 81.6 kg | −110 lb −49.9 kg | −143 lb −64.9 kg | −176 lb −79.8 kg | −219 lb −99.3 kg |
| 190 lb 86.2 kg | −114 lb −51.7 kg | −148 lb −67.1 kg | −183 lb −83 kg | −227 lb −103 kg |
| 200 lb 90.7 kg | −118 lb −53.5 kg | −153 lb −69.4 kg | −189 lb −85.8 kg | −235 lb −106.6 kg |
| 210 lb 95.3 kg | −122 lb −55.4 kg | −158 lb −71.6 kg | −196 lb −88.9 kg | −242 lb −109.8 kg |
| 220 lb 99.8 kg | −126 lb −57.1 kg | −163 lb −73.9 kg | −202 lb −91.6 kg | −250 lb −113.4 kg |
| 230 lb 104.3 kg | −129 lb −58.5 kg | −168 lb −76.2 kg | −208 lb −94.4 kg | −258 lb −117 kg |
| 240 lb 108.9 kg | −133 lb −60.4 kg | −173 lb −78.5 kg | −214 lb −97 kg | −265 lb −120.2 kg |
| 250 lb 113.4 kg | −137 lb −62.1 kg | −178 lb −80.8 kg | −220 lb −99.8 kg | −273 lb −123.9 kg |
| 260 lb 117.9 kg | −140 lb −63.5 kg | −183 lb −83 kg | −225 lb −102.1 kg | −280 lb −127 kg |
| 270 lb 122.5 kg | −144 lb −65.3 kg | −187 lb −84.8 kg | −232 lb −105.2 kg | −287 lb −130.1 kg |
| 280 lb 127 kg | −148 lb −67.1 kg | −191 lb −86.6 kg | −237 lb −107.5 kg | −294 lb −133.3 kg |
| 290 lb 131.5 kg | −151 lb −68.5 kg | −196 lb −88.9 kg | −243 lb −110.2 kg | −301 lb −136.5 kg |
| 300 lb 136.1 kg | −155 lb −70.3 kg | −201 lb −91.2 kg | −248 lb −112.5 kg | −308 lb −139.7 kg |
How Women’s Machine Chest Press and Cable 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.
46.3 → 82.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable fly standard minus the machine chest press standard. A plus sign means the cable 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 | −64 lb −29 kg | −81 lb −36.7 kg | −102 lb −46.3 kg |
| 110 lb 49.9 kg | −52 lb −23.6 kg | −68 lb −30.8 kg | −87 lb −39.4 kg | −108 lb −49 kg |
| 120 lb 54.4 kg | −55 lb −25 kg | −72 lb −32.7 kg | −92 lb −41.7 kg | −114 lb −51.7 kg |
| 130 lb 59 kg | −58 lb −26.3 kg | −76 lb −34.5 kg | −97 lb −44 kg | −121 lb −54.9 kg |
| 140 lb 63.5 kg | −61 lb −27.7 kg | −80 lb −36.3 kg | −101 lb −45.8 kg | −127 lb −57.6 kg |
| 150 lb 68 kg | −64 lb −29 kg | −84 lb −38.1 kg | −106 lb −48.1 kg | −133 lb −60.3 kg |
| 160 lb 72.6 kg | −66 lb −29.9 kg | −88 lb −40 kg | −110 lb −49.9 kg | −138 lb −62.6 kg |
| 170 lb 77.1 kg | −70 lb −31.8 kg | −91 lb −41.3 kg | −115 lb −52.2 kg | −145 lb −65.8 kg |
| 180 lb 81.6 kg | −72 lb −32.6 kg | −95 lb −43.1 kg | −120 lb −54.4 kg | −150 lb −68 kg |
| 190 lb 86.2 kg | −75 lb −34 kg | −98 lb −44.5 kg | −124 lb −56.2 kg | −156 lb −70.8 kg |
| 200 lb 90.7 kg | −77 lb −34.9 kg | −102 lb −46.2 kg | −128 lb −58 kg | −162 lb −73.5 kg |
| 210 lb 95.3 kg | −80 lb −36.3 kg | −105 lb −47.6 kg | −133 lb −60.4 kg | −166 lb −75.3 kg |
| 220 lb 99.8 kg | −83 lb −37.6 kg | −108 lb −48.9 kg | −137 lb −62.2 kg | −172 lb −78 kg |
| 230 lb 104.3 kg | −85 lb −38.6 kg | −112 lb −50.8 kg | −140 lb −63.6 kg | −177 lb −80.3 kg |
| 240 lb 108.9 kg | −88 lb −39.9 kg | −115 lb −52.1 kg | −145 lb −65.8 kg | −182 lb −82.6 kg |
Machine Chest Press and Cable Fly Exercises Used by This Calculator
This calculator uses a selectorized chest press machine set and a strict bilateral cable fly. Use strict canonical Machine Chest Press and Cable Fly tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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 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.
Enter one recent Machine Chest Press result and one recent Cable 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
- Chest Press Machine — View the individual Machine Chest Press standards and next strength-level target.
- Cable Fly — View the individual Cable Fly 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.
- Dumbbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.