Bench vs Single Arm Cable Fly Strength Standards

Barbell Bench Press vs Single Arm Cable Fly Strength Standards

Use these tables to compare the estimated one-rep max required for the bench press and single arm 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 Bench Press / Single Arm Cable Fly, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Bench Press vs Single Arm 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 Bench Press vs Single Arm 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 Bench Press vs Single Arm Cable Fly Result Is Calculated

Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.

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 Bench Press and Single Arm 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 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.

This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.

3. Find the single arm cable fly strength level

The standards use the sex-specific thresholds from the individual Single Arm Cable 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.

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

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.

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 Single Arm Cable Fly Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Cable Fly standard minus the Bench Press standard: zero means equal, above zero means the Single Arm 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.

How Women’s Barbell Bench Press and Single Arm Cable Fly Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Cable Fly standard minus the Bench Press standard: zero means equal, above zero means the Single Arm 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.

Barbell Bench Press and Single Arm Cable Fly Exercises Used by This Calculator

The calculator expects repeatable bench press and single arm cable fly results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Bench Press and Single Arm 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 Single Arm Cable Fly setup and load convention

Entered load is the selected or loaded cable resistance for the one working handle and one arm at a time. Do not enter bodyweight, combined left-plus-right load, another station’s converted force, or a different implement’s load. Reps are total valid reps across both arms combined, using the same strict cable-fly standard on each side. No side selector, separate left/right entries, or imbalance score is supported; this tool scores the total-combined unilateral test only. 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 Single Arm 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

• Single Arm Cable Fly — View the individual Single Arm 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.
• 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.
• Machine Chest Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Single Arm Cable Chest Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.