Cable Fly vs Close Grip Incline Bench Press Strength Standards
Compare your cable fly and close grip incline bench press against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total selected cable weight and 1–12 strict reps. Second lift: total barbell load 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, complete strict close grip incline bench press repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Close Grip Incline Bench Press Strength Standards
Use these tables to compare the estimated one-rep max required for the cable fly and close grip incline bench 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 Incline Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Cable Fly vs Close Grip Incline 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 Incline Bench Press | 78 lb35.4 kg | 105 lb47.6 kg | 134 lb60.8 kg | 162 lb73.5 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Close Grip Incline Bench Press | 82 lb37.2 kg | 111 lb50.3 kg | 141 lb64 kg | 171 lb77.6 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 Incline Bench Press | 86 lb39 kg | 117 lb53.1 kg | 148 lb67.1 kg | 179 lb81.2 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Close Grip Incline Bench Press | 91 lb41.3 kg | 122 lb55.3 kg | 155 lb70.3 kg | 188 lb85.3 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 Incline Bench Press | 95 lb43.1 kg | 128 lb58.1 kg | 162 lb73.5 kg | 196 lb88.9 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Close Grip Incline Bench Press | 98 lb44.5 kg | 133 lb60.3 kg | 169 lb76.7 kg | 204 lb92.5 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Close Grip Incline Bench Press | 102 lb46.3 kg | 138 lb62.6 kg | 176 lb79.8 kg | 212 lb96.2 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 Incline Bench Press | 106 lb48.1 kg | 143 lb64.9 kg | 182 lb82.6 kg | 220 lb99.8 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 Incline Bench Press | 110 lb49.9 kg | 148 lb67.1 kg | 188 lb85.3 kg | 228 lb103.4 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 Incline Bench Press | 113 lb51.3 kg | 153 lb69.4 kg | 195 lb88.5 kg | 235 lb106.6 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 Incline Bench Press | 117 lb53.1 kg | 158 lb71.7 kg | 201 lb91.2 kg | 243 lb110.2 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 Incline Bench Press | 120 lb54.4 kg | 162 lb73.5 kg | 207 lb93.9 kg | 250 lb113.4 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 Incline Bench Press | 124 lb56.2 kg | 167 lb75.7 kg | 213 lb96.6 kg | 257 lb116.6 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Close Grip Incline Bench Press | 127 lb57.6 kg | 172 lb78 kg | 219 lb99.3 kg | 264 lb119.7 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 Incline Bench Press | 131 lb59.4 kg | 176 lb79.8 kg | 224 lb101.6 kg | 271 lb122.9 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 Incline Bench Press | 134 lb60.8 kg | 181 lb82.1 kg | 230 lb104.3 kg | 278 lb126.1 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Close Grip Incline Bench Press | 137 lb62.1 kg | 185 lb83.9 kg | 236 lb107 kg | 285 lb129.3 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 Incline Bench Press | 141 lb64 kg | 190 lb86.2 kg | 241 lb109.3 kg | 292 lb132.4 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 Incline Bench Press | 144 lb65.3 kg | 194 lb88 kg | 247 lb112 kg | 298 lb135.2 kg |
Women’s Cable Fly vs Close Grip Incline 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 Incline Bench Press | 36 lb16.3 kg | 50 lb22.7 kg | 64 lb29 kg | 82 lb37.2 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Close Grip Incline Bench Press | 38 lb17.2 kg | 53 lb24 kg | 68 lb30.8 kg | 88 lb39.9 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 Incline Bench Press | 41 lb18.6 kg | 56 lb25.4 kg | 72 lb32.7 kg | 93 lb42.2 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Close Grip Incline Bench Press | 43 lb19.5 kg | 59 lb26.8 kg | 76 lb34.5 kg | 98 lb44.5 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 Incline Bench Press | 45 lb20.4 kg | 62 lb28.1 kg | 80 lb36.3 kg | 103 lb46.7 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Close Grip Incline Bench Press | 47 lb21.3 kg | 65 lb29.5 kg | 84 lb38.1 kg | 108 lb49 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 Incline Bench Press | 49 lb22.2 kg | 68 lb30.8 kg | 88 lb39.9 kg | 113 lb51.3 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Close Grip Incline Bench Press | 51 lb23.1 kg | 71 lb32.2 kg | 91 lb41.3 kg | 117 lb53.1 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 Incline Bench Press | 53 lb24 kg | 73 lb33.1 kg | 95 lb43.1 kg | 122 lb55.3 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 Incline Bench Press | 55 lb24.9 kg | 76 lb34.5 kg | 98 lb44.5 kg | 126 lb57.2 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 Incline Bench Press | 57 lb25.9 kg | 79 lb35.8 kg | 102 lb46.3 kg | 131 lb59.4 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 Incline Bench Press | 59 lb26.8 kg | 81 lb36.7 kg | 105 lb47.6 kg | 135 lb61.2 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Close Grip Incline Bench Press | 61 lb27.7 kg | 84 lb38.1 kg | 108 lb49 kg | 139 lb63 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 Incline Bench Press | 62 lb28.1 kg | 86 lb39 kg | 112 lb50.8 kg | 144 lb65.3 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Close Grip Incline Bench Press | 64 lb29 kg | 89 lb40.4 kg | 115 lb52.2 kg | 148 lb67.1 kg |
How Your Cable Fly vs Close Grip Incline 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
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)
Set quality matters for this Cable Fly vs Close Grip Incline Bench Press comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
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.
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 incline bench press strength level
The standards use the sex-specific thresholds from the individual Close Grip Incline 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports 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.
| 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 incline 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Cable Fly and Close Grip Incline Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Close Grip Incline Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 31.8 to 58.5 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Close Grip Incline Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Close Grip Incline 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 Incline Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 16.8 kg at 100 lb and 30.4 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Close Grip Incline Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Close Grip Incline 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 Incline Bench Press Exercises Used by This Calculator
Valid results depend on using the specified cable fly and close grip incline bench press technique and load convention. Use strict, repeatable Cable Fly and Close Grip Incline 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 Incline Bench Press setup and load convention
Barbell close-grip incline press on fixed incline bench. Use standard incline angle, about 30 to 45 degrees. Grip stays visibly narrower than standard incline pressing. Lower under control to upper chest or clavicle. Touch point stays consistent across every rep. Press from controlled touch to full lockout. Keep shoulders set; no bridge or hip heave. Keep wrists stacked and elbows tracking consistently. Total barbell load counts as tested weight. No bouncing, partials, assistance, Smith, machine, or dumbbells.
Enter one recent Cable Fly result and one recent Close Grip Incline Bench Press result
First lift: total selected cable weight and 1–12 strict reps. Second lift: total barbell load 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 Incline Bench Press — View the individual Close Grip Incline 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.