Cable Chest Press vs Cable Fly Strength Standards
Compare your cable chest press and cable fly against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: Displayed machine or stack weight for Cable Chest Press and Total selected cable weight for Cable Fly. Use a strict, repeatable cable chest press test using the canonical setup, range, and finish rules and a bilateral cable fly from a controlled open-chest position through matched arcs to a symmetrical finish. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Chest Press vs Cable Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable chest press and cable fly to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your cable chest press and cable fly.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Cable Chest Press / Cable Fly, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Cable Chest Press vs Cable Fly Standards
How to read the table: The first number is Cable Chest Press; the second is Cable Fly. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 59 / 25 lb 26.8 / 11.3 kg | 87 / 42 lb 39.5 / 19.1 kg | 118 / 66 lb 53.5 / 29.9 kg | 151 / 92 lb 68.5 / 41.7 kg |
| 130 lb 59 kg | 62 / 26 lb 28.1 / 11.8 kg | 92 / 44 lb 41.7 / 20 kg | 124 / 69 lb 56.2 / 31.3 kg | 159 / 97 lb 72.1 / 44 kg |
| 140 lb 63.5 kg | 65 / 28 lb 29.5 / 12.7 kg | 96 / 47 lb 43.5 / 21.3 kg | 131 / 73 lb 59.4 / 33.1 kg | 167 / 102 lb 75.7 / 46.3 kg |
| 150 lb 68 kg | 68 / 29 lb 30.8 / 13.2 kg | 101 / 49 lb 45.8 / 22.2 kg | 137 / 76 lb 62.1 / 34.5 kg | 175 / 107 lb 79.4 / 48.5 kg |
| 160 lb 72.6 kg | 71 / 30 lb 32.2 / 13.6 kg | 105 / 51 lb 47.6 / 23.1 kg | 143 / 79 lb 64.9 / 35.8 kg | 183 / 111 lb 83 / 50.3 kg |
| 170 lb 77.1 kg | 74 / 32 lb 33.6 / 14.5 kg | 110 / 53 lb 49.9 / 24 kg | 149 / 83 lb 67.6 / 37.6 kg | 190 / 116 lb 86.2 / 52.6 kg |
| 180 lb 81.6 kg | 77 / 33 lb 34.9 / 15 kg | 114 / 55 lb 51.7 / 24.9 kg | 154 / 86 lb 69.9 / 39 kg | 198 / 121 lb 89.8 / 54.9 kg |
| 190 lb 86.2 kg | 80 / 34 lb 36.3 / 15.4 kg | 118 / 57 lb 53.5 / 25.9 kg | 160 / 89 lb 72.6 / 40.4 kg | 205 / 125 lb 93 / 56.7 kg |
| 200 lb 90.7 kg | 83 / 35 lb 37.6 / 15.9 kg | 122 / 59 lb 55.3 / 26.8 kg | 166 / 92 lb 75.3 / 41.7 kg | 212 / 129 lb 96.2 / 58.5 kg |
| 210 lb 95.3 kg | 86 / 36 lb 39 / 16.3 kg | 126 / 61 lb 57.2 / 27.7 kg | 171 / 95 lb 77.6 / 43.1 kg | 219 / 134 lb 99.3 / 60.8 kg |
| 220 lb 99.8 kg | 88 / 37 lb 39.9 / 16.8 kg | 130 / 63 lb 59 / 28.6 kg | 176 / 98 lb 79.8 / 44.5 kg | 226 / 138 lb 102.5 / 62.6 kg |
| 230 lb 104.3 kg | 91 / 39 lb 41.3 / 17.7 kg | 134 / 65 lb 60.8 / 29.5 kg | 182 / 101 lb 82.6 / 45.8 kg | 233 / 142 lb 105.7 / 64.4 kg |
| 240 lb 108.9 kg | 93 / 40 lb 42.2 / 18.1 kg | 138 / 67 lb 62.6 / 30.4 kg | 187 / 104 lb 84.8 / 47.2 kg | 240 / 146 lb 108.9 / 66.2 kg |
| 250 lb 113.4 kg | 96 / 41 lb 43.5 / 18.6 kg | 142 / 68 lb 64.4 / 30.8 kg | 192 / 107 lb 87.1 / 48.5 kg | 246 / 150 lb 111.6 / 68 kg |
| 260 lb 117.9 kg | 99 / 42 lb 44.9 / 19.1 kg | 145 / 70 lb 65.8 / 31.8 kg | 197 / 110 lb 89.4 / 49.9 kg | 253 / 154 lb 114.8 / 69.9 kg |
| 270 lb 122.5 kg | 101 / 43 lb 45.8 / 19.5 kg | 149 / 72 lb 67.6 / 32.7 kg | 202 / 112 lb 91.6 / 50.8 kg | 259 / 158 lb 117.5 / 71.7 kg |
| 280 lb 127 kg | 104 / 44 lb 47.2 / 20 kg | 153 / 74 lb 69.4 / 33.6 kg | 207 / 115 lb 93.9 / 52.2 kg | 265 / 162 lb 120.2 / 73.5 kg |
| 290 lb 131.5 kg | 106 / 45 lb 48.1 / 20.4 kg | 156 / 76 lb 70.8 / 34.5 kg | 212 / 118 lb 96.2 / 53.5 kg | 272 / 166 lb 123.4 / 75.3 kg |
| 300 lb 136.1 kg | 108 / 46 lb 49 / 20.9 kg | 160 / 77 lb 72.6 / 34.9 kg | 217 / 121 lb 98.4 / 54.9 kg | 278 / 169 lb 126.1 / 76.7 kg |
Women’s Cable Chest Press vs Cable Fly Standards
How to read the table: The first number is Cable Chest Press; the second is Cable Fly. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 30 / 11 lb 13.6 / 5 kg | 46 / 18 lb 20.9 / 8.2 kg | 66 / 31 lb 29.9 / 14.1 kg | 87 / 45 lb 39.5 / 20.4 kg |
| 110 lb 49.9 kg | 32 / 11 lb 14.5 / 5 kg | 49 / 20 lb 22.2 / 9.1 kg | 71 / 33 lb 32.2 / 15 kg | 93 / 48 lb 42.2 / 21.8 kg |
| 120 lb 54.4 kg | 34 / 12 lb 15.4 / 5.4 kg | 52 / 21 lb 23.6 / 9.5 kg | 75 / 35 lb 34 / 15.9 kg | 98 / 51 lb 44.5 / 23.1 kg |
| 130 lb 59 kg | 35 / 13 lb 15.9 / 5.9 kg | 55 / 22 lb 24.9 / 10 kg | 79 / 37 lb 35.8 / 16.8 kg | 104 / 54 lb 47.2 / 24.5 kg |
| 140 lb 63.5 kg | 37 / 13 lb 16.8 / 5.9 kg | 57 / 23 lb 25.9 / 10.4 kg | 83 / 39 lb 37.6 / 17.7 kg | 109 / 56 lb 49.4 / 25.4 kg |
| 150 lb 68 kg | 39 / 14 lb 17.7 / 6.4 kg | 60 / 24 lb 27.2 / 10.9 kg | 87 / 41 lb 39.5 / 18.6 kg | 114 / 59 lb 51.7 / 26.8 kg |
| 160 lb 72.6 kg | 41 / 15 lb 18.6 / 6.8 kg | 63 / 25 lb 28.6 / 11.3 kg | 91 / 43 lb 41.3 / 19.5 kg | 119 / 62 lb 54 / 28.1 kg |
| 170 lb 77.1 kg | 42 / 15 lb 19.1 / 6.8 kg | 65 / 26 lb 29.5 / 11.8 kg | 95 / 45 lb 43.1 / 20.4 kg | 124 / 64 lb 56.2 / 29 kg |
| 180 lb 81.6 kg | 44 / 16 lb 20 / 7.3 kg | 68 / 27 lb 30.8 / 12.2 kg | 98 / 46 lb 44.5 / 20.9 kg | 129 / 67 lb 58.5 / 30.4 kg |
| 190 lb 86.2 kg | 46 / 16 lb 20.9 / 7.3 kg | 70 / 28 lb 31.8 / 12.7 kg | 102 / 48 lb 46.3 / 21.8 kg | 133 / 69 lb 60.3 / 31.3 kg |
| 200 lb 90.7 kg | 47 / 17 lb 21.3 / 7.7 kg | 73 / 29 lb 33.1 / 13.2 kg | 105 / 50 lb 47.6 / 22.7 kg | 138 / 71 lb 62.6 / 32.2 kg |
| 210 lb 95.3 kg | 49 / 18 lb 22.2 / 8.2 kg | 75 / 30 lb 34 / 13.6 kg | 109 / 51 lb 49.4 / 23.1 kg | 143 / 74 lb 64.9 / 33.6 kg |
| 220 lb 99.8 kg | 50 / 18 lb 22.7 / 8.2 kg | 77 / 31 lb 34.9 / 14.1 kg | 112 / 53 lb 50.8 / 24 kg | 147 / 76 lb 66.7 / 34.5 kg |
| 230 lb 104.3 kg | 52 / 19 lb 23.6 / 8.6 kg | 80 / 32 lb 36.3 / 14.5 kg | 116 / 55 lb 52.6 / 24.9 kg | 152 / 78 lb 68.9 / 35.4 kg |
| 240 lb 108.9 kg | 53 / 19 lb 24 / 8.6 kg | 82 / 33 lb 37.2 / 15 kg | 119 / 56 lb 54 / 25.4 kg | 156 / 81 lb 70.8 / 36.7 kg |
How Your Cable Chest Press vs Cable Fly Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the cable chest press strength level
The standards use the sex-specific targets from the individual Cable Chest Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
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 your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to fly more resistance without pound-for-pound scaling.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 cable chest press | Adjust cable chest press targets to exact bodyweight with the two-thirds 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Cable Chest Press and Cable Fly Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the cable fly standard is higher; below zero means the cable chest press standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
26.8 → 49.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable fly standard minus the cable chest press standard. A plus sign means the cable fly standard is higher. A minus sign means the cable chest press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −34 lb −15.5 kg | −45 lb −20.4 kg | −52 lb −23.6 kg | −59 lb −26.8 kg |
| 130 lb 59 kg | −36 lb −16.3 kg | −48 lb −21.7 kg | −55 lb −24.9 kg | −62 lb −28.1 kg |
| 140 lb 63.5 kg | −37 lb −16.8 kg | −49 lb −22.2 kg | −58 lb −26.3 kg | −65 lb −29.4 kg |
| 150 lb 68 kg | −39 lb −17.6 kg | −52 lb −23.6 kg | −61 lb −27.6 kg | −68 lb −30.9 kg |
| 160 lb 72.6 kg | −41 lb −18.6 kg | −54 lb −24.5 kg | −64 lb −29.1 kg | −72 lb −32.7 kg |
| 170 lb 77.1 kg | −42 lb −19.1 kg | −57 lb −25.9 kg | −66 lb −30 kg | −74 lb −33.6 kg |
| 180 lb 81.6 kg | −44 lb −19.9 kg | −59 lb −26.8 kg | −68 lb −30.9 kg | −77 lb −34.9 kg |
| 190 lb 86.2 kg | −46 lb −20.9 kg | −61 lb −27.6 kg | −71 lb −32.2 kg | −80 lb −36.3 kg |
| 200 lb 90.7 kg | −48 lb −21.7 kg | −63 lb −28.5 kg | −74 lb −33.6 kg | −83 lb −37.7 kg |
| 210 lb 95.3 kg | −50 lb −22.7 kg | −65 lb −29.5 kg | −76 lb −34.5 kg | −85 lb −38.5 kg |
| 220 lb 99.8 kg | −51 lb −23.1 kg | −67 lb −30.4 kg | −78 lb −35.3 kg | −88 lb −39.9 kg |
| 230 lb 104.3 kg | −52 lb −23.6 kg | −69 lb −31.3 kg | −81 lb −36.8 kg | −91 lb −41.3 kg |
| 240 lb 108.9 kg | −53 lb −24.1 kg | −71 lb −32.2 kg | −83 lb −37.6 kg | −94 lb −42.7 kg |
| 250 lb 113.4 kg | −55 lb −24.9 kg | −74 lb −33.6 kg | −85 lb −38.6 kg | −96 lb −43.6 kg |
| 260 lb 117.9 kg | −57 lb −25.8 kg | −75 lb −34 kg | −87 lb −39.5 kg | −99 lb −44.9 kg |
| 270 lb 122.5 kg | −58 lb −26.3 kg | −77 lb −34.9 kg | −90 lb −40.8 kg | −101 lb −45.8 kg |
| 280 lb 127 kg | −60 lb −27.2 kg | −79 lb −35.8 kg | −92 lb −41.7 kg | −103 lb −46.7 kg |
| 290 lb 131.5 kg | −61 lb −27.7 kg | −80 lb −36.3 kg | −94 lb −42.7 kg | −106 lb −48.1 kg |
| 300 lb 136.1 kg | −62 lb −28.1 kg | −83 lb −37.7 kg | −96 lb −43.5 kg | −109 lb −49.4 kg |
How Women’s Cable Chest 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.
19.1 → 34.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable fly standard minus the cable chest press standard. A plus sign means the cable fly standard is higher. A minus sign means the cable chest press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −19 lb −8.6 kg | −28 lb −12.7 kg | −35 lb −15.8 kg | −42 lb −19.1 kg |
| 110 lb 49.9 kg | −21 lb −9.5 kg | −29 lb −13.1 kg | −38 lb −17.2 kg | −45 lb −20.4 kg |
| 120 lb 54.4 kg | −22 lb −10 kg | −31 lb −14.1 kg | −40 lb −18.1 kg | −47 lb −21.4 kg |
| 130 lb 59 kg | −22 lb −10 kg | −33 lb −14.9 kg | −42 lb −19 kg | −50 lb −22.7 kg |
| 140 lb 63.5 kg | −24 lb −10.9 kg | −34 lb −15.5 kg | −44 lb −19.9 kg | −53 lb −24 kg |
| 150 lb 68 kg | −25 lb −11.3 kg | −36 lb −16.3 kg | −46 lb −20.9 kg | −55 lb −24.9 kg |
| 160 lb 72.6 kg | −26 lb −11.8 kg | −38 lb −17.3 kg | −48 lb −21.8 kg | −57 lb −25.9 kg |
| 170 lb 77.1 kg | −27 lb −12.3 kg | −39 lb −17.7 kg | −50 lb −22.7 kg | −60 lb −27.2 kg |
| 180 lb 81.6 kg | −28 lb −12.7 kg | −41 lb −18.6 kg | −52 lb −23.6 kg | −62 lb −28.1 kg |
| 190 lb 86.2 kg | −30 lb −13.6 kg | −42 lb −19.1 kg | −54 lb −24.5 kg | −64 lb −29 kg |
| 200 lb 90.7 kg | −30 lb −13.6 kg | −44 lb −19.9 kg | −55 lb −24.9 kg | −67 lb −30.4 kg |
| 210 lb 95.3 kg | −31 lb −14 kg | −45 lb −20.4 kg | −58 lb −26.3 kg | −69 lb −31.3 kg |
| 220 lb 99.8 kg | −32 lb −14.5 kg | −46 lb −20.8 kg | −59 lb −26.8 kg | −71 lb −32.2 kg |
| 230 lb 104.3 kg | −33 lb −15 kg | −48 lb −21.8 kg | −61 lb −27.7 kg | −74 lb −33.5 kg |
| 240 lb 108.9 kg | −34 lb −15.4 kg | −49 lb −22.2 kg | −63 lb −28.6 kg | −75 lb −34.1 kg |
Cable Chest Press and Cable Fly Exercises Used by This Calculator
This calculator uses a strict cable chest press and a strict bilateral cable fly. Use strict canonical Cable Chest Press and Cable Fly tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Cable Chest Press
Follow the individual Cable Chest Press calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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 Cable Chest Press result and one recent Cable Fly result
Use each exercise’s canonical input: Displayed machine or stack weight for Cable Chest Press and Total selected cable weight for Cable Fly.
Related Tools
- Cable Chest Press — View the individual Cable Chest Press standards and next strength-level target.
- Cable Fly — View the individual Cable Fly standards and next strength-level target.
- Chest Press Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Incline Chest Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.