Cable Fly vs Cambered Bar Bench Press Strength Standards

Cable Fly vs Cambered Bar Bench Press Strength Standards

The paired standards below show what the cable fly and cambered bar bench press 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 Fly / Cambered Bar Bench Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Cable Fly vs Cambered Bar Bench Press 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 Fly vs Cambered Bar Bench Press 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 Fly vs Cambered Bar Bench Press 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

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 Cable Fly and Cambered Bar Bench Press 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 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.

The target rises more slowly than bodyweight so larger lifters are expected to fly more resistance without pound-for-pound scaling.

3. Find the cambered bar bench press strength level

For cambered bar bench press, 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 lift more without requiring strength to increase pound for pound.

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.

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 Fly and Cambered Bar Bench Press Standards Differ

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

How Women’s Cable Fly and Cambered Bar Bench Press Standards Differ

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

Cable Fly and Cambered Bar Bench Press Exercises Used by This Calculator

The calculator expects repeatable cable fly and cambered bar bench press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Cable Fly and Cambered Bar Bench Press 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.

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.

Use the Cambered Bar Bench Press setup and load convention

Confirm Kensui Kobe 30 lb bar, 4 in camber, 30 mm shaft, and 9 in rotating sleeves. Set bench to 0°; head, shoulders, buttocks down; feet planted. Take symmetric pronated grip exactly 60.0 cm between index-finger centerlines. Unrack to full elbow extension. Lower cambered center under control to lower-sternum contact through the bar’s full intended range. Hold motionless for one full second without bounce, sink, or shoulder loss. Press with both arms simultaneously to full elbow lockout. Stable lockout before every rep; repeat full paused contact. Only exact Kobe 30 lb/4 in, flat, 60.0 cm, one-second-pause configuration shares the ladder. No configuration selector; complete setting appears in results.

Enter one recent Cable Fly result and one recent Cambered Bar Bench Press result

First lift: total selected cable weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Cable Fly — View the individual Cable Fly standards and next strength-level target.
• Cambered Bar Bench Press — View the individual Cambered Bar Bench Press standards and next strength-level target.
• Machine Chest 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.
• Chest Press Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.