Bench vs High To Low Cable Fly Strength Standards
Compare your bench press and high to low cable fly against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. For the second exercise, bring both cable handles from a high open start downward and inward to a controlled lower-front fly finish, then return under control without pressing, elbow extension, torso drive. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs High To Low Cable Fly Strength Standards
These bodyweight tables place the bench press and high to low cable fly targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Bench Press / High To Low Cable Fly, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Bench Press vs High To Low 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 | Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg |
| High To Low Cable Fly | 24 lb10.9 kg | 40 lb18.1 kg | 63 lb28.6 kg | 88 lb39.9 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| High To Low Cable Fly | 25 lb11.3 kg | 43 lb19.5 kg | 67 lb30.4 kg | 93 lb42.2 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| High To Low Cable Fly | 26 lb11.8 kg | 45 lb20.4 kg | 70 lb31.8 kg | 98 lb44.5 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| High To Low Cable Fly | 27 lb12.2 kg | 47 lb21.3 kg | 73 lb33.1 kg | 103 lb46.7 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| High To Low Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 77 lb34.9 kg | 107 lb48.5 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| High To Low Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 80 lb36.3 kg | 111 lb50.3 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| High To Low Cable Fly | 31 lb14.1 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| High To Low Cable Fly | 32 lb14.5 kg | 55 lb24.9 kg | 86 lb39 kg | 120 lb54.4 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| High To Low Cable Fly | 33 lb15 kg | 57 lb25.9 kg | 89 lb40.4 kg | 124 lb56.2 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| High To Low Cable Fly | 34 lb15.4 kg | 59 lb26.8 kg | 92 lb41.7 kg | 128 lb58.1 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| High To Low Cable Fly | 35 lb15.9 kg | 61 lb27.7 kg | 95 lb43.1 kg | 132 lb59.9 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| High To Low Cable Fly | 36 lb16.3 kg | 62 lb28.1 kg | 98 lb44.5 kg | 136 lb61.7 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| High To Low Cable Fly | 37 lb16.8 kg | 64 lb29 kg | 100 lb45.4 kg | 140 lb63.5 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| High To Low Cable Fly | 38 lb17.2 kg | 66 lb29.9 kg | 103 lb46.7 kg | 144 lb65.3 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| High To Low Cable Fly | 39 lb17.7 kg | 68 lb30.8 kg | 106 lb48.1 kg | 148 lb67.1 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| High To Low Cable Fly | 40 lb18.1 kg | 70 lb31.8 kg | 109 lb49.4 kg | 152 lb68.9 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| High To Low Cable Fly | 41 lb18.6 kg | 71 lb32.2 kg | 111 lb50.3 kg | 155 lb70.3 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| High To Low Cable Fly | 42 lb19.1 kg | 73 lb33.1 kg | 114 lb51.7 kg | 159 lb72.1 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| High To Low Cable Fly | 43 lb19.5 kg | 75 lb34 kg | 117 lb53.1 kg | 163 lb73.9 kg |
Women’s Bench Press vs High To Low 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 | Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg |
| High To Low Cable Fly | 11 lb5 kg | 18 lb8.2 kg | 30 lb13.6 kg | 43 lb19.5 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| High To Low Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 32 lb14.5 kg | 46 lb20.9 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| High To Low Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 34 lb15.4 kg | 49 lb22.2 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| High To Low Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 35 lb15.9 kg | 52 lb23.6 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| High To Low Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 37 lb16.8 kg | 54 lb24.5 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| High To Low Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 39 lb17.7 kg | 57 lb25.9 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| High To Low Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 41 lb18.6 kg | 60 lb27.2 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| High To Low Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 42 lb19.1 kg | 62 lb28.1 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| High To Low Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 44 lb20 kg | 64 lb29 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| High To Low Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 46 lb20.9 kg | 67 lb30.4 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| High To Low Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 47 lb21.3 kg | 69 lb31.3 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| High To Low Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 49 lb22.2 kg | 71 lb32.2 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| High To Low Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 50 lb22.7 kg | 74 lb33.6 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| High To Low Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 52 lb23.6 kg | 76 lb34.5 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| High To Low Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 53 lb24 kg | 78 lb35.4 kg |
How Your Barbell Bench Press vs High To Low Cable Fly Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
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 Bench Press vs High To Low 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 bench press strength level
The bench press standards use the approved sex-specific reference targets from the individual raw competition-style bench press 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the high to low cable fly strength level
For high to low 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
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.
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.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the high to low cable fly | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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 Bench Press and High To Low Cable Fly Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
78.5 → 144.3 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 High To Low Cable Fly standard minus the Bench Press standard: zero means equal, above zero means the High To Low Cable Fly standard is higher, and below zero means the 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 Bench Press and High To Low 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.
Across 100–240 lb bodyweight, the Elite gap changes from 46.3 to 82.5 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the High To Low Cable Fly standard minus the Bench Press standard: zero means equal, above zero means the High To Low Cable Fly standard is higher, and below zero means the 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 Bench Press and High To Low Cable Fly Exercises Used by This Calculator
The calculator expects repeatable bench press and high to low cable fly results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Bench Press and High To Low 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 a paused competition-style barbell bench press
Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.
Use the High To Low Cable Fly setup and load convention
The total selected cable resistance for the bilateral high-to-low fly, using the sum of both matched sides on dual stacks. Valid strict high-to-low cable fly reps. Bring both cable handles from a high open start downward and inward to a controlled lower-front fly finish, then return under control without pressing, elbow extension, torso drive, cable crossing for leverage, or stack bounce. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Barbell Bench Press result and one recent High To Low Cable Fly result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- High To Low Cable Fly — View the individual High To Low Cable Fly standards and next strength-level target.
- Cable Fly — 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.
- Cable Chest Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Incline Chest Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.