Cable Floor Press vs Cable Fly Strength Standards

Cable Floor Press vs Cable Fly Strength Standards

The paired standards below show what the cable floor 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 Cable Floor Press / Cable Fly in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Cable Floor 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.

Women’s Cable Floor 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.

How Your Cable Floor Press vs 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

The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

For the most useful Cable Floor Press vs Cable Fly comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.

2. Find the cable floor press strength level

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

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

3. Find the cable fly strength level

For 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.

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

Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.

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 Cable Floor Press and Cable Fly Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Fly standard minus the Cable Floor Press standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Cable Floor Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Cable Floor Press and Cable Fly Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Fly standard minus the Cable Floor Press standard: zero means equal, above zero means the Cable Fly standard is higher, and below zero means the Cable Floor Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Cable Floor Press and Cable Fly Exercises Used by This Calculator

Compare like-for-like attempts by keeping the cable floor press and cable fly setup consistent with their individual rules. Use strict, repeatable Cable Floor 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 Cable Floor Press setup and load convention

Lie supine directly on a rigid level floor, legs straight, heels grounded, head/shoulders/glutes continuously down. Center between two independent floor-level pulleys located behind the shoulder line; use identical single handles. Inline-measure resistance at each handle in the bottom position; readings must match within 2%. Enter one measured handle resistance, display per-handle/combined, and score combined resistance. Lower both under control until the full back of each upper arm settles on the floor for one second with forearms vertical. Do not bounce elbows/triceps. Press simultaneously to full elbow extension over the chest without handle collision or body-contact loss, then return to the same dead stop. Count 1–12 reps. Chalk and wrist wraps allowed; assistance and asynchronous reps prohibited.

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 Floor 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

• Cable Floor Press — View the individual Cable Floor 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.