Buffalo Bar Bench Press vs Cable Fly Strength Standards
Compare your buffalo bar bench press and 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: weight used and 1–12 strict reps. Second lift: total selected cable weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, hold motionless one full second without bounce/sink; press simultaneously to full elbow lockout. 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.
Buffalo Bar Bench Press vs Cable Fly Strength Standards
The paired standards below show what the buffalo bar bench press and cable 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 Buffalo Bar Bench Press / Cable Fly in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Buffalo Bar 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 | Buffalo Bar Bench Press | 144 lb65.3 kg | 178 lb80.7 kg | 213 lb96.6 kg | 248 lb112.5 kg |
| Cable Fly | 25 lb11.3 kg | 42 lb19.1 kg | 66 lb29.9 kg | 92 lb41.7 kg | |
| 130 lb59 kg | Buffalo Bar Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 262 lb118.8 kg |
| Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg | |
| 140 lb63.5 kg | Buffalo Bar Bench Press | 159 lb72.1 kg | 197 lb89.4 kg | 237 lb107.5 kg | 275 lb124.7 kg |
| Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg | |
| 150 lb68 kg | Buffalo Bar Bench Press | 167 lb75.7 kg | 207 lb93.9 kg | 248 lb112.5 kg | 288 lb130.6 kg |
| Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg | |
| 160 lb72.6 kg | Buffalo Bar Bench Press | 174 lb78.9 kg | 216 lb98 kg | 259 lb117.5 kg | 301 lb136.5 kg |
| Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg | |
| 170 lb77.1 kg | Buffalo Bar Bench Press | 181 lb82.1 kg | 225 lb102.1 kg | 269 lb122 kg | 313 lb142 kg |
| Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg | |
| 180 lb81.6 kg | Buffalo Bar Bench Press | 188 lb85.3 kg | 233 lb105.7 kg | 280 lb127 kg | 325 lb147.4 kg |
| Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg | |
| 190 lb86.2 kg | Buffalo Bar Bench Press | 195 lb88.5 kg | 242 lb109.8 kg | 290 lb131.5 kg | 337 lb152.9 kg |
| Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg | |
| 200 lb90.7 kg | Buffalo Bar Bench Press | 202 lb91.6 kg | 250 lb113.4 kg | 300 lb136.1 kg | 349 lb158.3 kg |
| Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg | |
| 210 lb95.3 kg | Buffalo Bar Bench Press | 208 lb94.3 kg | 259 lb117.5 kg | 310 lb140.6 kg | 360 lb163.3 kg |
| Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg | |
| 220 lb99.8 kg | Buffalo Bar Bench Press | 215 lb97.5 kg | 267 lb121.1 kg | 320 lb145.1 kg | 372 lb168.7 kg |
| Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg | |
| 230 lb104.3 kg | Buffalo Bar Bench Press | 221 lb100.2 kg | 275 lb124.7 kg | 329 lb149.2 kg | 383 lb173.7 kg |
| Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg | |
| 240 lb108.9 kg | Buffalo Bar Bench Press | 228 lb103.4 kg | 283 lb128.4 kg | 339 lb153.8 kg | 394 lb178.7 kg |
| Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg | |
| 250 lb113.4 kg | Buffalo Bar Bench Press | 234 lb106.1 kg | 291 lb132 kg | 348 lb157.9 kg | 405 lb183.7 kg |
| Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg | |
| 260 lb117.9 kg | Buffalo Bar Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 357 lb161.9 kg | 415 lb188.2 kg |
| Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg | |
| 270 lb122.5 kg | Buffalo Bar Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 367 lb166.5 kg | 426 lb193.2 kg |
| Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg | |
| 280 lb127 kg | Buffalo Bar Bench Press | 253 lb114.8 kg | 313 lb142 kg | 376 lb170.6 kg | 436 lb197.8 kg |
| Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg | |
| 290 lb131.5 kg | Buffalo Bar Bench Press | 259 lb117.5 kg | 321 lb145.6 kg | 384 lb174.2 kg | 447 lb202.8 kg |
| Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg | |
| 300 lb136.1 kg | Buffalo Bar Bench Press | 264 lb119.7 kg | 328 lb148.8 kg | 393 lb178.3 kg | 457 lb207.3 kg |
| Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
Women’s Buffalo Bar 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 | Buffalo Bar Bench Press | 65 lb29.5 kg | 83 lb37.6 kg | 109 lb49.4 kg | 137 lb62.1 kg |
| Cable Fly | 11 lb5 kg | 18 lb8.2 kg | 31 lb14.1 kg | 45 lb20.4 kg | |
| 110 lb49.9 kg | Buffalo Bar Bench Press | 69 lb31.3 kg | 89 lb40.4 kg | 116 lb52.6 kg | 146 lb66.2 kg |
| Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg | |
| 120 lb54.4 kg | Buffalo Bar Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 123 lb55.8 kg | 155 lb70.3 kg |
| Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg | |
| 130 lb59 kg | Buffalo Bar Bench Press | 77 lb34.9 kg | 99 lb44.9 kg | 130 lb59 kg | 164 lb74.4 kg |
| Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg | |
| 140 lb63.5 kg | Buffalo Bar Bench Press | 81 lb36.7 kg | 104 lb47.2 kg | 137 lb62.1 kg | 172 lb78 kg |
| Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg | |
| 150 lb68 kg | Buffalo Bar Bench Press | 85 lb38.6 kg | 109 lb49.4 kg | 143 lb64.9 kg | 180 lb81.6 kg |
| Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg | |
| 160 lb72.6 kg | Buffalo Bar Bench Press | 89 lb40.4 kg | 114 lb51.7 kg | 149 lb67.6 kg | 188 lb85.3 kg |
| Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg | |
| 170 lb77.1 kg | Buffalo Bar Bench Press | 92 lb41.7 kg | 118 lb53.5 kg | 155 lb70.3 kg | 196 lb88.9 kg |
| Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg | |
| 180 lb81.6 kg | Buffalo Bar Bench Press | 96 lb43.5 kg | 123 lb55.8 kg | 161 lb73 kg | 203 lb92.1 kg |
| Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg | |
| 190 lb86.2 kg | Buffalo Bar Bench Press | 100 lb45.4 kg | 128 lb58.1 kg | 167 lb75.7 kg | 211 lb95.7 kg |
| Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg | |
| 200 lb90.7 kg | Buffalo Bar Bench Press | 103 lb46.7 kg | 132 lb59.9 kg | 173 lb78.5 kg | 218 lb98.9 kg |
| Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg | |
| 210 lb95.3 kg | Buffalo Bar Bench Press | 106 lb48.1 kg | 136 lb61.7 kg | 179 lb81.2 kg | 225 lb102.1 kg |
| Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg | |
| 220 lb99.8 kg | Buffalo Bar Bench Press | 110 lb49.9 kg | 141 lb64 kg | 185 lb83.9 kg | 232 lb105.2 kg |
| Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg | |
| 230 lb104.3 kg | Buffalo Bar Bench Press | 113 lb51.3 kg | 145 lb65.8 kg | 190 lb86.2 kg | 239 lb108.4 kg |
| Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg | |
| 240 lb108.9 kg | Buffalo Bar Bench Press | 116 lb52.6 kg | 149 lb67.6 kg | 196 lb88.9 kg | 246 lb111.6 kg |
| Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
How Your Buffalo Bar Bench Press vs Cable Fly Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
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 Buffalo Bar 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 buffalo bar bench press strength level
The buffalo bar 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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.
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
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.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the buffalo bar 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 Buffalo Bar Bench Press and Cable Fly Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 70.8 to 130.6 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Fly standard minus the Buffalo Bar Bench Press standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Buffalo Bar 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 Buffalo Bar Bench Press and Cable Fly Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Buffalo Bar Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 41.7 kg at 100 lb and 74.9 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 Buffalo Bar Bench Press standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Buffalo Bar 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.
Buffalo Bar Bench Press and Cable Fly Exercises Used by This Calculator
Compare like-for-like attempts by keeping the buffalo bar bench press and cable fly setup consistent with their individual rules. Use strict, repeatable Buffalo Bar 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 Buffalo Bar Bench Press setup and load convention
Confirm exact StrongArm bar and include 50 lb mass. Set bench 0°; head, shoulders, buttocks down; feet planted. Grip pronated with index fingers centered on 81 cm rings; unrack to full extension. Lower under control to lower-sternum contact. Hold motionless one full second without bounce/sink; press simultaneously to full elbow lockout. Stable lockout before every rep; repeat paused contact. Only exact StrongArm 50 lb/3 in, flat, 81 cm, one-second-pause configuration shares ladder. No configuration selector; complete setting appears in results.
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 Buffalo Bar Bench Press result and one recent Cable Fly result
First lift: weight used and 1–12 strict reps. Second lift: total selected cable weight and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Buffalo Bar Bench Press — View the individual Buffalo Bar Bench Press standards and next strength-level target.
- Cable Fly — View the individual Cable Fly standards and next strength-level target.
- Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Wide Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Paused Barbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.