Cable Fly vs Close Grip Decline Bench Press Strength Standards
Compare your cable fly and close-grip decline bench press against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total selected cable weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, use two matched handles and consistent station setup, move from the same open-chest position through matched fly arcs, and return under control. For the second exercise, use spotter handoff if needed; start at full elbow extension. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Close-Grip Decline Bench Press Strength Standards
These bodyweight tables place the cable fly and close-grip decline bench press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Cable Fly / Close-Grip Decline Bench Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Cable Fly vs Close-Grip Decline 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Cable Fly | 25 lb11.3 kg | 42 lb19.1 kg | 66 lb29.9 kg | 92 lb41.7 kg |
| Close-Grip Decline Bench Press | 88 lb39.9 kg | 119 lb54 kg | 149 lb67.6 kg | 180 lb81.6 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Close-Grip Decline Bench Press | 93 lb42.2 kg | 126 lb57.2 kg | 158 lb71.7 kg | 190 lb86.2 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Close-Grip Decline Bench Press | 98 lb44.5 kg | 132 lb59.9 kg | 166 lb75.3 kg | 200 lb90.7 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Close-Grip Decline Bench Press | 103 lb46.7 kg | 138 lb62.6 kg | 173 lb78.5 kg | 209 lb94.8 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Close-Grip Decline Bench Press | 107 lb48.5 kg | 144 lb65.3 kg | 181 lb82.1 kg | 218 lb98.9 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Close-Grip Decline Bench Press | 111 lb50.3 kg | 150 lb68 kg | 188 lb85.3 kg | 227 lb103 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Close-Grip Decline Bench Press | 116 lb52.6 kg | 156 lb70.8 kg | 196 lb88.9 kg | 236 lb107 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Close-Grip Decline Bench Press | 120 lb54.4 kg | 162 lb73.5 kg | 203 lb92.1 kg | 245 lb111.1 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Close-Grip Decline Bench Press | 124 lb56.2 kg | 168 lb76.2 kg | 210 lb95.3 kg | 254 lb115.2 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Close-Grip Decline Bench Press | 128 lb58.1 kg | 173 lb78.5 kg | 217 lb98.4 kg | 262 lb118.8 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Close-Grip Decline Bench Press | 132 lb59.9 kg | 179 lb81.2 kg | 224 lb101.6 kg | 270 lb122.5 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Close-Grip Decline Bench Press | 136 lb61.7 kg | 184 lb83.5 kg | 231 lb104.8 kg | 278 lb126.1 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Close-Grip Decline Bench Press | 140 lb63.5 kg | 189 lb85.7 kg | 237 lb107.5 kg | 286 lb129.7 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Close-Grip Decline Bench Press | 144 lb65.3 kg | 195 lb88.5 kg | 244 lb110.7 kg | 294 lb133.4 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Close-Grip Decline Bench Press | 148 lb67.1 kg | 200 lb90.7 kg | 250 lb113.4 kg | 302 lb137 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Close-Grip Decline Bench Press | 152 lb68.9 kg | 205 lb93 kg | 257 lb116.6 kg | 310 lb140.6 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Close-Grip Decline Bench Press | 155 lb70.3 kg | 210 lb95.3 kg | 263 lb119.3 kg | 317 lb143.8 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Close-Grip Decline Bench Press | 159 lb72.1 kg | 215 lb97.5 kg | 269 lb122 kg | 325 lb147.4 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Close-Grip Decline Bench Press | 163 lb73.9 kg | 220 lb99.8 kg | 275 lb124.7 kg | 332 lb150.6 kg |
Women’s Cable Fly vs Close-Grip Decline 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Cable Fly | 11 lb5 kg | 18 lb8.2 kg | 31 lb14.1 kg | 45 lb20.4 kg |
| Close-Grip Decline Bench Press | 41 lb18.6 kg | 56 lb25.4 kg | 72 lb32.7 kg | 92 lb41.7 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Close-Grip Decline Bench Press | 44 lb20 kg | 60 lb27.2 kg | 77 lb34.9 kg | 98 lb44.5 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Close-Grip Decline Bench Press | 47 lb21.3 kg | 64 lb29 kg | 82 lb37.2 kg | 104 lb47.2 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Close-Grip Decline Bench Press | 49 lb22.2 kg | 67 lb30.4 kg | 86 lb39 kg | 110 lb49.9 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Close-Grip Decline Bench Press | 52 lb23.6 kg | 71 lb32.2 kg | 91 lb41.3 kg | 116 lb52.6 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Close-Grip Decline Bench Press | 54 lb24.5 kg | 74 lb33.6 kg | 95 lb43.1 kg | 121 lb54.9 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Close-Grip Decline Bench Press | 56 lb25.4 kg | 77 lb34.9 kg | 99 lb44.9 kg | 126 lb57.2 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Close-Grip Decline Bench Press | 59 lb26.8 kg | 80 lb36.3 kg | 103 lb46.7 kg | 132 lb59.9 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Close-Grip Decline Bench Press | 61 lb27.7 kg | 84 lb38.1 kg | 107 lb48.5 kg | 137 lb62.1 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Close-Grip Decline Bench Press | 63 lb28.6 kg | 87 lb39.5 kg | 111 lb50.3 kg | 142 lb64.4 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Close-Grip Decline Bench Press | 65 lb29.5 kg | 90 lb40.8 kg | 115 lb52.2 kg | 147 lb66.7 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Close-Grip Decline Bench Press | 68 lb30.8 kg | 93 lb42.2 kg | 119 lb54 kg | 151 lb68.5 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Close-Grip Decline Bench Press | 70 lb31.8 kg | 96 lb43.5 kg | 123 lb55.8 kg | 156 lb70.8 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Close-Grip Decline Bench Press | 72 lb32.7 kg | 98 lb44.5 kg | 126 lb57.2 kg | 161 lb73 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Close-Grip Decline Bench Press | 74 lb33.6 kg | 101 lb45.8 kg | 130 lb59 kg | 166 lb75.3 kg |
How Your Cable Fly vs Close-Grip Decline Bench 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 Decline Bench 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
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.
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 close-grip decline bench press strength level
The standards use the sex-specific thresholds from the individual Close-Grip Decline Bench 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.
| 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 fly | Adjust cable fly targets with the two-thirds rule. |
| Rate the close-grip decline bench press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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 Cable Fly and Close-Grip Decline Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Close-Grip Decline Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
39.9 → 73.9 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Close-Grip Decline Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Close-Grip Decline 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Cable Fly and Close-Grip Decline Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Close-Grip Decline Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
21.3 → 38.6 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Close-Grip Decline Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Close-Grip Decline 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Cable Fly and Close-Grip Decline Bench Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the cable fly and close-grip decline bench press setup consistent with their individual rules. Use strict, repeatable Cable Fly and Close-Grip Decline 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 Close-Grip Decline Bench Press setup and load convention
Set backrest exactly 15° below horizontal and secure both lower legs in passive anchors. Lie with head, shoulders, and buttocks supported. Take symmetric pronated grip exactly 40.0 cm between index-finger centerlines. Use spotter handoff if needed; start at full elbow extension. Lower under control to clear lower-sternum contact without bounce or sink. Press with both arms simultaneously to full elbow lockout. Stable lockout before every rep; controlled touch-and-press allowed, no bounce. Only exact −15°, pronated 40.0 cm grip execution shares the ladder. No angle/grip selector; complete setting appears in results.
Enter one recent Cable Fly result and one recent Close-Grip Decline 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.
- Close-Grip Decline Bench Press — View the individual Close-Grip Decline 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.