Barbell Floor Press vs Cable Fly Strength Standards

Barbell Floor Press vs Cable Fly Strength Standards

Use these tables to compare the estimated one-rep max required for the barbell floor press and cable fly to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.

Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Barbell Floor Press / Cable Fly, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Barbell Floor 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 Barbell Floor 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 Barbell Floor Press vs Cable Fly Result Is Calculated

The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.

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)

Set quality matters for this Barbell Floor Press vs Cable Fly comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.

2. Find the barbell floor press strength level

The standards use the sex-specific barbell floor press thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

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

3. Find the cable fly strength level

The cable fly 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.

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

Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.

Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.

The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.

How Men’s Barbell Floor 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 Barbell Floor Press standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Barbell Floor Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell Floor 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 Barbell Floor Press standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Barbell Floor Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell Floor Press and Cable Fly Exercises Used by This Calculator

Valid results depend on using the specified barbell floor press and cable fly technique and load convention. Use strict, repeatable Barbell Floor 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 Barbell Floor Press setup and load convention

Barbell is unracked and held over the chest with arms extended. Lifter lies on the floor with legs extended or bent (no leg drive allowed). Bar is lowered under control until upper arms make full contact with the floor. Each rep must come to a dead stop on the floor (no bounce or touch-and-go). Bar is pressed to full lockout with elbows fully extended. Hips must remain in contact with the floor (no bridging). Consistent range of motion and pause must be used across all tests. Raw barbell lifting only. Bench press (full range of motion), touch-and-go floor press (no pause), bridging or hip drive, Smith machine press, dumbbell floor press, partial reps or shortened range of motion, and equipped lifting (bench shirts, etc.) are excluded. Estimated 1RM is calculated from the entered load and reps.

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 Barbell Floor Press result and one recent Cable Fly result

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

Related Tools

• Barbell Floor Press — View the individual Barbell Floor 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 examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Incline Dumbbell Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Chest Press Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.