Barbell Reverse Grip Bench Press vs Cable Fly Strength Standards
Compare your barbell reverse grip bench press and cable fly against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell load and 1–12 strict reps. Second lift: total selected cable weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, flat barbell bench press with reverse/supinated grip. For the second exercise, use two matched handles and consistent station setup, move from the same open-chest position through matched fly arcs, and return under control. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Reverse Grip Bench Press vs Cable Fly Strength Standards
Use these tables to compare the estimated one-rep max required for the barbell reverse grip bench 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 Reverse Grip Bench Press / Cable Fly, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Barbell Reverse Grip 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Reverse Grip Bench Press | 80 lb36.3 kg | 107 lb48.5 kg | 137 lb62.1 kg | 165 lb74.8 kg |
| Cable Fly | 25 lb11.3 kg | 42 lb19.1 kg | 66 lb29.9 kg | 92 lb41.7 kg | |
| 130 lb59 kg | Barbell Reverse Grip Bench Press | 84 lb38.1 kg | 113 lb51.3 kg | 144 lb65.3 kg | 174 lb78.9 kg |
| Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg | |
| 140 lb63.5 kg | Barbell Reverse Grip Bench Press | 88 lb39.9 kg | 119 lb54 kg | 152 lb68.9 kg | 183 lb83 kg |
| Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg | |
| 150 lb68 kg | Barbell Reverse Grip Bench Press | 92 lb41.7 kg | 125 lb56.7 kg | 159 lb72.1 kg | 191 lb86.6 kg |
| Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg | |
| 160 lb72.6 kg | Barbell Reverse Grip Bench Press | 96 lb43.5 kg | 130 lb59 kg | 166 lb75.3 kg | 200 lb90.7 kg |
| Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg | |
| 170 lb77.1 kg | Barbell Reverse Grip Bench Press | 100 lb45.4 kg | 136 lb61.7 kg | 173 lb78.5 kg | 208 lb94.3 kg |
| Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg | |
| 180 lb81.6 kg | Barbell Reverse Grip Bench Press | 104 lb47.2 kg | 141 lb64 kg | 179 lb81.2 kg | 216 lb98 kg |
| Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg | |
| 190 lb86.2 kg | Barbell Reverse Grip Bench Press | 108 lb49 kg | 146 lb66.2 kg | 186 lb84.4 kg | 224 lb101.6 kg |
| Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg | |
| 200 lb90.7 kg | Barbell Reverse Grip Bench Press | 112 lb50.8 kg | 151 lb68.5 kg | 192 lb87.1 kg | 232 lb105.2 kg |
| Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg | |
| 210 lb95.3 kg | Barbell Reverse Grip Bench Press | 115 lb52.2 kg | 156 lb70.8 kg | 199 lb90.3 kg | 239 lb108.4 kg |
| Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg | |
| 220 lb99.8 kg | Barbell Reverse Grip Bench Press | 119 lb54 kg | 161 lb73 kg | 205 lb93 kg | 247 lb112 kg |
| Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg | |
| 230 lb104.3 kg | Barbell Reverse Grip Bench Press | 123 lb55.8 kg | 166 lb75.3 kg | 211 lb95.7 kg | 254 lb115.2 kg |
| Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg | |
| 240 lb108.9 kg | Barbell Reverse Grip Bench Press | 126 lb57.2 kg | 171 lb77.6 kg | 217 lb98.4 kg | 262 lb118.8 kg |
| Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg | |
| 250 lb113.4 kg | Barbell Reverse Grip Bench Press | 130 lb59 kg | 175 lb79.4 kg | 223 lb101.2 kg | 269 lb122 kg |
| Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg | |
| 260 lb117.9 kg | Barbell Reverse Grip Bench Press | 133 lb60.3 kg | 180 lb81.6 kg | 229 lb103.9 kg | 276 lb125.2 kg |
| Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg | |
| 270 lb122.5 kg | Barbell Reverse Grip Bench Press | 137 lb62.1 kg | 185 lb83.9 kg | 235 lb106.6 kg | 283 lb128.4 kg |
| Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg | |
| 280 lb127 kg | Barbell Reverse Grip Bench Press | 140 lb63.5 kg | 189 lb85.7 kg | 241 lb109.3 kg | 290 lb131.5 kg |
| Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg | |
| 290 lb131.5 kg | Barbell Reverse Grip Bench Press | 143 lb64.9 kg | 194 lb88 kg | 247 lb112 kg | 297 lb134.7 kg |
| Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg | |
| 300 lb136.1 kg | Barbell Reverse Grip Bench Press | 146 lb66.2 kg | 198 lb89.8 kg | 252 lb114.3 kg | 304 lb137.9 kg |
| Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
Women’s Barbell Reverse Grip 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Reverse Grip Bench Press | 37 lb16.8 kg | 50 lb22.7 kg | 65 lb29.5 kg | 85 lb38.6 kg |
| Cable Fly | 11 lb5 kg | 18 lb8.2 kg | 31 lb14.1 kg | 45 lb20.4 kg | |
| 110 lb49.9 kg | Barbell Reverse Grip Bench Press | 39 lb17.7 kg | 54 lb24.5 kg | 69 lb31.3 kg | 90 lb40.8 kg |
| Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg | |
| 120 lb54.4 kg | Barbell Reverse Grip Bench Press | 41 lb18.6 kg | 57 lb25.9 kg | 73 lb33.1 kg | 96 lb43.5 kg |
| Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg | |
| 130 lb59 kg | Barbell Reverse Grip Bench Press | 44 lb20 kg | 60 lb27.2 kg | 77 lb34.9 kg | 101 lb45.8 kg |
| Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg | |
| 140 lb63.5 kg | Barbell Reverse Grip Bench Press | 46 lb20.9 kg | 63 lb28.6 kg | 81 lb36.7 kg | 106 lb48.1 kg |
| Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg | |
| 150 lb68 kg | Barbell Reverse Grip Bench Press | 48 lb21.8 kg | 66 lb29.9 kg | 85 lb38.6 kg | 111 lb50.3 kg |
| Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg | |
| 160 lb72.6 kg | Barbell Reverse Grip Bench Press | 50 lb22.7 kg | 69 lb31.3 kg | 89 lb40.4 kg | 116 lb52.6 kg |
| Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg | |
| 170 lb77.1 kg | Barbell Reverse Grip Bench Press | 52 lb23.6 kg | 72 lb32.7 kg | 92 lb41.7 kg | 121 lb54.9 kg |
| Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg | |
| 180 lb81.6 kg | Barbell Reverse Grip Bench Press | 54 lb24.5 kg | 75 lb34 kg | 96 lb43.5 kg | 125 lb56.7 kg |
| Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg | |
| 190 lb86.2 kg | Barbell Reverse Grip Bench Press | 56 lb25.4 kg | 77 lb34.9 kg | 100 lb45.4 kg | 130 lb59 kg |
| Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg | |
| 200 lb90.7 kg | Barbell Reverse Grip Bench Press | 58 lb26.3 kg | 80 lb36.3 kg | 103 lb46.7 kg | 134 lb60.8 kg |
| Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg | |
| 210 lb95.3 kg | Barbell Reverse Grip Bench Press | 60 lb27.2 kg | 83 lb37.6 kg | 106 lb48.1 kg | 139 lb63 kg |
| Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg | |
| 220 lb99.8 kg | Barbell Reverse Grip Bench Press | 62 lb28.1 kg | 85 lb38.6 kg | 110 lb49.9 kg | 143 lb64.9 kg |
| Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg | |
| 230 lb104.3 kg | Barbell Reverse Grip Bench Press | 64 lb29 kg | 88 lb39.9 kg | 113 lb51.3 kg | 148 lb67.1 kg |
| Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg | |
| 240 lb108.9 kg | Barbell Reverse Grip Bench Press | 66 lb29.9 kg | 90 lb40.8 kg | 116 lb52.6 kg | 152 lb68.9 kg |
| Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
How Your Barbell Reverse Grip Bench 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
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Barbell Reverse Grip Bench 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 reverse grip bench press strength level
The barbell reverse grip 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
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 exact bodyweight with 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
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these 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 barbell reverse grip bench press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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 view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Barbell Reverse Grip Bench Press and Cable Fly Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Barbell Reverse Grip Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
33.1 → 61.2 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Fly standard minus the Barbell Reverse Grip Bench Press standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Barbell Reverse Grip Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Reverse Grip Bench 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.
At Elite, the difference is 18.2 kg at 100 lb and 32.2 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Fly standard minus the Barbell Reverse Grip Bench Press standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Barbell Reverse Grip Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Reverse Grip Bench Press and Cable Fly Exercises Used by This Calculator
The calculator expects repeatable barbell reverse grip bench press and cable fly results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Reverse Grip 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 Barbell Reverse Grip Bench Press setup and load convention
Flat barbell bench press with reverse/supinated grip. Total barbell load counts as tested weight. Use a fully closed grip around the bar. Lower under control to a consistent touch point. Press from controlled touch to full lockout. Keep shoulders and upper back stable on the bench. Keep hips down and feet planted. Keep wrists controlled without collapse. No excessive elbow flare or bar drift. No bounce, partials, assistance, Smith machine, or machine substitution.
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 Reverse Grip Bench Press result and one recent Cable Fly result
First lift: total barbell load and 1–12 strict reps. Second lift: total selected cable weight and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Reverse Grip Bench Press — View the individual Barbell Reverse Grip Bench Press standards and next strength-level target.
- Cable Fly — View the individual Cable Fly standards and next strength-level target.
- Dumbbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- 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.