Bench vs Machine Chest Fly Strength Standards
Compare your bench press and machine chest fly against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: displayed bilateral machine resistance 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, keep the torso and shoulders supported, move both arms through a controlled fly arc from the same open-chest range to a symmetrical front finish, and return under control. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Machine Chest Fly Strength Standards
The paired standards below show what the bench press and machine chest 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 Bench Press / Machine Chest Fly in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Bench Press vs Machine Chest 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 |
| Machine Chest Fly | 28 lb12.7 kg | 45 lb20.4 kg | 70 lb31.8 kg | 98 lb44.5 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Machine Chest Fly | 30 lb13.6 kg | 47 lb21.3 kg | 74 lb33.6 kg | 103 lb46.7 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Machine Chest Fly | 31 lb14.1 kg | 50 lb22.7 kg | 78 lb35.4 kg | 109 lb49.4 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Machine Chest Fly | 32 lb14.5 kg | 52 lb23.6 kg | 81 lb36.7 kg | 114 lb51.7 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Machine Chest Fly | 34 lb15.4 kg | 54 lb24.5 kg | 85 lb38.6 kg | 119 lb54 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Machine Chest Fly | 35 lb15.9 kg | 57 lb25.9 kg | 88 lb39.9 kg | 123 lb55.8 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Machine Chest Fly | 37 lb16.8 kg | 59 lb26.8 kg | 92 lb41.7 kg | 128 lb58.1 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Machine Chest Fly | 38 lb17.2 kg | 61 lb27.7 kg | 95 lb43.1 kg | 133 lb60.3 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Machine Chest Fly | 39 lb17.7 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Machine Chest Fly | 41 lb18.6 kg | 65 lb29.5 kg | 102 lb46.3 kg | 142 lb64.4 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Machine Chest Fly | 42 lb19.1 kg | 67 lb30.4 kg | 105 lb47.6 kg | 147 lb66.7 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Machine Chest Fly | 43 lb19.5 kg | 69 lb31.3 kg | 108 lb49 kg | 151 lb68.5 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Machine Chest Fly | 44 lb20 kg | 71 lb32.2 kg | 111 lb50.3 kg | 155 lb70.3 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Machine Chest Fly | 46 lb20.9 kg | 73 lb33.1 kg | 114 lb51.7 kg | 160 lb72.6 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Machine Chest Fly | 47 lb21.3 kg | 75 lb34 kg | 117 lb53.1 kg | 164 lb74.4 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Machine Chest Fly | 48 lb21.8 kg | 77 lb34.9 kg | 120 lb54.4 kg | 168 lb76.2 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Machine Chest Fly | 49 lb22.2 kg | 79 lb35.8 kg | 123 lb55.8 kg | 172 lb78 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Machine Chest Fly | 50 lb22.7 kg | 81 lb36.7 kg | 126 lb57.2 kg | 176 lb79.8 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Machine Chest Fly | 52 lb23.6 kg | 83 lb37.6 kg | 129 lb58.5 kg | 180 lb81.6 kg |
Women’s Bench Press vs Machine Chest 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 |
| Machine Chest Fly | 11 lb5 kg | 20 lb9.1 kg | 34 lb15.4 kg | 48 lb21.8 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Machine Chest Fly | 12 lb5.4 kg | 21 lb9.5 kg | 36 lb16.3 kg | 51 lb23.1 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Machine Chest Fly | 13 lb5.9 kg | 22 lb10 kg | 38 lb17.2 kg | 54 lb24.5 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Machine Chest Fly | 14 lb6.4 kg | 24 lb10.9 kg | 40 lb18.1 kg | 57 lb25.9 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Machine Chest Fly | 14 lb6.4 kg | 25 lb11.3 kg | 42 lb19.1 kg | 60 lb27.2 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Machine Chest Fly | 15 lb6.8 kg | 26 lb11.8 kg | 44 lb20 kg | 63 lb28.6 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Machine Chest Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 66 lb29.9 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Machine Chest Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 68 lb30.8 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Machine Chest Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Machine Chest Fly | 18 lb8.2 kg | 30 lb13.6 kg | 52 lb23.6 kg | 74 lb33.6 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Machine Chest Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Machine Chest Fly | 19 lb8.6 kg | 33 lb15 kg | 55 lb24.9 kg | 79 lb35.8 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Machine Chest Fly | 19 lb8.6 kg | 34 lb15.4 kg | 57 lb25.9 kg | 81 lb36.7 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Machine Chest Fly | 20 lb9.1 kg | 35 lb15.9 kg | 59 lb26.8 kg | 84 lb38.1 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Machine Chest Fly | 21 lb9.5 kg | 36 lb16.3 kg | 60 lb27.2 kg | 86 lb39 kg |
How Your Barbell Bench Press vs Machine Chest 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
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 Bench Press vs Machine Chest 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 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 heavier lifters are expected to press more total barbell weight without requiring strength to increase pound for pound.
3. Find the machine chest fly strength level
The standards use the sex-specific displayed-resistance thresholds from the individual Machine Chest Fly 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.
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.
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 machine chest fly | Adjust machine chest fly targets to exact bodyweight 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 Bench Press and Machine Chest 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.
At Elite, the difference is 73.9 kg at 120 lb and 136.6 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Chest Fly standard minus the Bench Press standard: zero means equal, above zero means the Machine Chest 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 Machine Chest 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 44 kg at 100 lb and 78.9 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Chest Fly standard minus the Bench Press standard: zero means equal, above zero means the Machine Chest 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 Machine Chest Fly Exercises Used by This Calculator
For a useful comparison, perform a strict bench press and a strict machine chest fly using the setup and load rules below. Use strict, repeatable Barbell Bench Press and Machine Chest 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.
Enter the displayed bilateral machine resistance
Use a dedicated seated chest-fly or pec-deck machine. Keep the torso and shoulders supported, move both arms through a controlled fly arc from the same open-chest range to a symmetrical front finish, and return under control. Do not enter per-arm force, chest presses, cable or dumbbell flyes, press-fly hybrids, stack bounce, rebound, torso heave, partial reps, or assisted reps.
Enter one recent Barbell Bench Press result and one recent Machine Chest Fly result
First lift: total barbell weight and 1–12 strict reps. Second lift: displayed bilateral machine resistance and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Machine Chest Fly — View the individual Machine Chest Fly standards and next strength-level target.
- 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.
- Dumbbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.