Axle Bench Press vs Cable Fly Strength Standards

Axle Bench Press vs Cable Fly Strength Standards

The paired standards below show what the axle bench press and cable fly each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.

Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Axle Bench Press / Cable Fly in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Axle Bench Press vs Cable Fly Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Axle Bench Press vs Cable Fly Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Axle Bench Press vs Cable Fly Result Is Calculated

Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.

1. Estimate a one-rep max from each set

When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Use recent Axle Bench Press and Cable Fly sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.

2. Find the axle bench press strength level

The axle bench press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.

3. Find the cable fly strength level

For cable fly, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

4. Compare the two results

Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.

A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.

Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.

How Men’s Axle Bench Press and Cable Fly Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Fly standard minus the Axle Bench Press standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Axle Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Axle Bench Press and Cable Fly Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Fly standard minus the Axle Bench Press standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Axle Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Axle Bench Press and Cable Fly Exercises Used by This Calculator

Valid results depend on using the specified axle bench press and cable fly technique and load convention. Use strict, repeatable Axle Bench Press and Cable Fly tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.

Use the Axle Bench Press setup and load convention

Confirm Rogue Axle: 25 lb, 84 in, 1.9 in outside diameter, non-rotating powder-coated shaft. Flat 0-degree bench; pronated grip with index-finger centers exactly 81.0 cm apart, measured/marked on the unringed axle. Head, shoulders, buttocks remain on bench; feet planted. Legal leg drive allowed without contact loss. Unrack to full extension; lower to lower sternum; hold motionless one full second without bounce/sink; press to simultaneous full elbow lockout. Total weight includes axle/plates; whole reps 1–10; stable lockout/reset each rep. Spotter may hand off/protect only. Allowed: exact axle, plates, axle collars, rack, flat bench, belt, wrist wraps, chalk, shoes.

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 Axle Bench Press result and one recent Cable Fly result

First lift: weight used and 1–12 strict reps. Second lift: total selected cable weight and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Axle Bench Press — View the individual Axle Bench Press standards and next strength-level target.
• Cable Fly — View the individual Cable Fly standards and next strength-level target.
• Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Wide Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Paused Barbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.