Cable Fly vs Close Grip Board Press Strength Standards

Cable Fly vs Close-Grip Board Press Strength Standards

Use these tables to compare the estimated one-rep max required for the cable fly and close-grip board press 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 Cable Fly / Close-Grip Board Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Cable Fly vs Close-Grip Board 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 Close-Grip Board 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 Close-Grip Board Press 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)

For the most useful Cable Fly vs Close-Grip Board Press 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 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 close-grip board press strength level

The standards use the sex-specific thresholds from the individual Close-Grip Board 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.

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.

A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Cable Fly and Close-Grip Board Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Close-Grip Board Press standard minus the Cable Fly standard: zero means equal, above zero means the Close-Grip Board 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 Close-Grip Board Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Close-Grip Board Press standard minus the Cable Fly standard: zero means equal, above zero means the Close-Grip Board 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 Close-Grip Board Press Exercises Used by This Calculator

Compare like-for-like attempts by keeping the cable fly and close-grip board press setup consistent with their individual rules. Use strict, repeatable Cable Fly and Close-Grip Board 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 Close-Grip Board Press setup and load convention

Flat bench fixed at 0 degrees. Rigid noncompressive board top exactly 3.0 inches above the sternum contact point. Board is secured without holder assistance. Pronated index-finger centerlines exactly 40.0 cm apart. Total load includes the straight bar and all plates. Bar contacts the board over the sternum region. Each contact is motionless for one full second. Head, shoulders, buttocks, and both feet maintain contact. Leg drive is allowed without losing five-point contact. Finish with full simultaneous elbow lockout without assistance.

Enter one recent Cable Fly result and one recent Close-Grip Board 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.
• Close-Grip Board Press — View the individual Close-Grip Board 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.