Cable Fly vs Dumbbell Bench Press Strength Standards
Compare your cable fly and dumbbell bench press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a bilateral cable fly from a controlled open-chest position through matched arcs to a symmetrical finish and a bilateral flat dumbbell bench press using two matched dumbbells, controlled chest-level depth, planted feet, and even full lockout. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Dumbbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable fly and dumbbell bench press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your cable fly and dumbbell bench press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Cable Fly / Dumbbell Bench Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Cable Fly vs Dumbbell Bench Press Standards
How to read the table: The first number is Cable Fly; the second is Dumbbell Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 25 / 49 lb 11.3 / 22.2 kg | 42 / 77 lb 19.1 / 34.9 kg | 66 / 119 lb 29.9 / 54 kg | 92 / 154 lb 41.7 / 69.9 kg |
| 130 lb 59 kg | 26 / 52 lb 11.8 / 23.6 kg | 44 / 82 lb 20 / 37.2 kg | 69 / 126 lb 31.3 / 57.2 kg | 97 / 162 lb 44 / 73.5 kg |
| 140 lb 63.5 kg | 28 / 55 lb 12.7 / 24.9 kg | 47 / 86 lb 21.3 / 39 kg | 73 / 132 lb 33.1 / 59.9 kg | 102 / 171 lb 46.3 / 77.6 kg |
| 150 lb 68 kg | 29 / 57 lb 13.2 / 25.9 kg | 49 / 90 lb 22.2 / 40.8 kg | 76 / 138 lb 34.5 / 62.6 kg | 107 / 179 lb 48.5 / 81.2 kg |
| 160 lb 72.6 kg | 30 / 60 lb 13.6 / 27.2 kg | 51 / 94 lb 23.1 / 42.6 kg | 79 / 144 lb 35.8 / 65.3 kg | 111 / 186 lb 50.3 / 84.4 kg |
| 170 lb 77.1 kg | 32 / 62 lb 14.5 / 28.1 kg | 53 / 97 lb 24 / 44 kg | 83 / 150 lb 37.6 / 68 kg | 116 / 194 lb 52.6 / 88 kg |
| 180 lb 81.6 kg | 33 / 65 lb 15 / 29.5 kg | 55 / 101 lb 24.9 / 45.8 kg | 86 / 156 lb 39 / 70.8 kg | 121 / 202 lb 54.9 / 91.6 kg |
| 190 lb 86.2 kg | 34 / 67 lb 15.4 / 30.4 kg | 57 / 105 lb 25.9 / 47.6 kg | 89 / 162 lb 40.4 / 73.5 kg | 125 / 209 lb 56.7 / 94.8 kg |
| 200 lb 90.7 kg | 35 / 69 lb 15.9 / 31.3 kg | 59 / 109 lb 26.8 / 49.4 kg | 92 / 168 lb 41.7 / 76.2 kg | 129 / 216 lb 58.5 / 98 kg |
| 210 lb 95.3 kg | 36 / 72 lb 16.3 / 32.7 kg | 61 / 112 lb 27.7 / 50.8 kg | 95 / 173 lb 43.1 / 78.5 kg | 134 / 223 lb 60.8 / 101.2 kg |
| 220 lb 99.8 kg | 37 / 74 lb 16.8 / 33.6 kg | 63 / 116 lb 28.6 / 52.6 kg | 98 / 179 lb 44.5 / 81.2 kg | 138 / 230 lb 62.6 / 104.3 kg |
| 230 lb 104.3 kg | 39 / 76 lb 17.7 / 34.5 kg | 65 / 119 lb 29.5 / 54 kg | 101 / 184 lb 45.8 / 83.5 kg | 142 / 237 lb 64.4 / 107.5 kg |
| 240 lb 108.9 kg | 40 / 78 lb 18.1 / 35.4 kg | 67 / 123 lb 30.4 / 55.8 kg | 104 / 189 lb 47.2 / 85.7 kg | 146 / 244 lb 66.2 / 110.7 kg |
| 250 lb 113.4 kg | 41 / 80 lb 18.6 / 36.3 kg | 68 / 126 lb 30.8 / 57.2 kg | 107 / 195 lb 48.5 / 88.5 kg | 150 / 251 lb 68 / 113.9 kg |
| 260 lb 117.9 kg | 42 / 83 lb 19.1 / 37.6 kg | 70 / 129 lb 31.8 / 58.5 kg | 110 / 200 lb 49.9 / 90.7 kg | 154 / 258 lb 69.9 / 117 kg |
| 270 lb 122.5 kg | 43 / 85 lb 19.5 / 38.6 kg | 72 / 133 lb 32.7 / 60.3 kg | 112 / 205 lb 50.8 / 93 kg | 158 / 264 lb 71.7 / 119.7 kg |
| 280 lb 127 kg | 44 / 87 lb 20 / 39.5 kg | 74 / 136 lb 33.6 / 61.7 kg | 115 / 210 lb 52.2 / 95.3 kg | 162 / 271 lb 73.5 / 122.9 kg |
| 290 lb 131.5 kg | 45 / 89 lb 20.4 / 40.4 kg | 76 / 139 lb 34.5 / 63 kg | 118 / 215 lb 53.5 / 97.5 kg | 166 / 277 lb 75.3 / 125.6 kg |
| 300 lb 136.1 kg | 46 / 91 lb 20.9 / 41.3 kg | 77 / 142 lb 34.9 / 64.4 kg | 121 / 220 lb 54.9 / 99.8 kg | 169 / 283 lb 76.7 / 128.4 kg |
Women’s Cable Fly vs Dumbbell Bench Press Standards
How to read the table: The first number is Cable Fly; the second is Dumbbell Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 11 / 18 lb 5 / 8.2 kg | 18 / 34 lb 8.2 / 15.4 kg | 31 / 57 lb 14.1 / 25.9 kg | 45 / 80 lb 20.4 / 36.3 kg |
| 110 lb 49.9 kg | 11 / 19 lb 5 / 8.6 kg | 20 / 37 lb 9.1 / 16.8 kg | 33 / 61 lb 15 / 27.7 kg | 48 / 85 lb 21.8 / 38.6 kg |
| 120 lb 54.4 kg | 12 / 20 lb 5.4 / 9.1 kg | 21 / 39 lb 9.5 / 17.7 kg | 35 / 65 lb 15.9 / 29.5 kg | 51 / 90 lb 23.1 / 40.8 kg |
| 130 lb 59 kg | 13 / 21 lb 5.9 / 9.5 kg | 22 / 41 lb 10 / 18.6 kg | 37 / 68 lb 16.8 / 30.8 kg | 54 / 95 lb 24.5 / 43.1 kg |
| 140 lb 63.5 kg | 13 / 22 lb 5.9 / 10 kg | 23 / 43 lb 10.4 / 19.5 kg | 39 / 72 lb 17.7 / 32.7 kg | 56 / 100 lb 25.4 / 45.4 kg |
| 150 lb 68 kg | 14 / 23 lb 6.4 / 10.4 kg | 24 / 45 lb 10.9 / 20.4 kg | 41 / 75 lb 18.6 / 34 kg | 59 / 105 lb 26.8 / 47.6 kg |
| 160 lb 72.6 kg | 15 / 24 lb 6.8 / 10.9 kg | 25 / 47 lb 11.3 / 21.3 kg | 43 / 78 lb 19.5 / 35.4 kg | 62 / 110 lb 28.1 / 49.9 kg |
| 170 lb 77.1 kg | 15 / 25 lb 6.8 / 11.3 kg | 26 / 49 lb 11.8 / 22.2 kg | 45 / 82 lb 20.4 / 37.2 kg | 64 / 114 lb 29 / 51.7 kg |
| 180 lb 81.6 kg | 16 / 26 lb 7.3 / 11.8 kg | 27 / 51 lb 12.2 / 23.1 kg | 46 / 85 lb 20.9 / 38.6 kg | 67 / 119 lb 30.4 / 54 kg |
| 190 lb 86.2 kg | 16 / 27 lb 7.3 / 12.2 kg | 28 / 53 lb 12.7 / 24 kg | 48 / 88 lb 21.8 / 39.9 kg | 69 / 123 lb 31.3 / 55.8 kg |
| 200 lb 90.7 kg | 17 / 28 lb 7.7 / 12.7 kg | 29 / 55 lb 13.2 / 24.9 kg | 50 / 91 lb 22.7 / 41.3 kg | 71 / 127 lb 32.2 / 57.6 kg |
| 210 lb 95.3 kg | 18 / 29 lb 8.2 / 13.2 kg | 30 / 56 lb 13.6 / 25.4 kg | 51 / 94 lb 23.1 / 42.6 kg | 74 / 131 lb 33.6 / 59.4 kg |
| 220 lb 99.8 kg | 18 / 30 lb 8.2 / 13.6 kg | 31 / 58 lb 14.1 / 26.3 kg | 53 / 97 lb 24 / 44 kg | 76 / 136 lb 34.5 / 61.7 kg |
| 230 lb 104.3 kg | 19 / 31 lb 8.6 / 14.1 kg | 32 / 60 lb 14.5 / 27.2 kg | 55 / 100 lb 24.9 / 45.4 kg | 78 / 140 lb 35.4 / 63.5 kg |
| 240 lb 108.9 kg | 19 / 31 lb 8.6 / 14.1 kg | 33 / 62 lb 15 / 28.1 kg | 56 / 103 lb 25.4 / 46.7 kg | 81 / 144 lb 36.7 / 65.3 kg |
How Your Cable Fly vs Dumbbell Bench Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the cable fly strength level
The standards use the sex-specific total-selected-weight thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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 dumbbell bench press strength level
The standards use the sex-specific bilateral dumbbell bench press thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to press 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 is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 dumbbell bench press | Use bilateral estimated max from one-dumbbell input and adjust targets to exact bodyweight with the two-thirds 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Cable Fly and Dumbbell Bench Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the dumbbell bench press standard is higher; below zero means the cable fly standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
28.2 → 51.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the cable fly standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the cable fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +24 lb +10.9 kg | +35 lb +15.8 kg | +53 lb +24.1 kg | +62 lb +28.2 kg |
| 130 lb 59 kg | +26 lb +11.8 kg | +38 lb +17.2 kg | +57 lb +25.9 kg | +65 lb +29.5 kg |
| 140 lb 63.5 kg | +27 lb +12.2 kg | +39 lb +17.7 kg | +59 lb +26.8 kg | +69 lb +31.3 kg |
| 150 lb 68 kg | +28 lb +12.7 kg | +41 lb +18.6 kg | +62 lb +28.1 kg | +72 lb +32.7 kg |
| 160 lb 72.6 kg | +30 lb +13.6 kg | +43 lb +19.5 kg | +65 lb +29.5 kg | +75 lb +34.1 kg |
| 170 lb 77.1 kg | +30 lb +13.6 kg | +44 lb +20 kg | +67 lb +30.4 kg | +78 lb +35.4 kg |
| 180 lb 81.6 kg | +32 lb +14.5 kg | +46 lb +20.9 kg | +70 lb +31.8 kg | +81 lb +36.7 kg |
| 190 lb 86.2 kg | +33 lb +15 kg | +48 lb +21.7 kg | +73 lb +33.1 kg | +84 lb +38.1 kg |
| 200 lb 90.7 kg | +34 lb +15.4 kg | +50 lb +22.6 kg | +76 lb +34.5 kg | +87 lb +39.5 kg |
| 210 lb 95.3 kg | +36 lb +16.4 kg | +51 lb +23.1 kg | +78 lb +35.4 kg | +89 lb +40.4 kg |
| 220 lb 99.8 kg | +37 lb +16.8 kg | +53 lb +24 kg | +81 lb +36.7 kg | +92 lb +41.7 kg |
| 230 lb 104.3 kg | +37 lb +16.8 kg | +54 lb +24.5 kg | +83 lb +37.7 kg | +95 lb +43.1 kg |
| 240 lb 108.9 kg | +38 lb +17.3 kg | +56 lb +25.4 kg | +85 lb +38.5 kg | +98 lb +44.5 kg |
| 250 lb 113.4 kg | +39 lb +17.7 kg | +58 lb +26.4 kg | +88 lb +40 kg | +101 lb +45.9 kg |
| 260 lb 117.9 kg | +41 lb +18.5 kg | +59 lb +26.7 kg | +90 lb +40.8 kg | +104 lb +47.1 kg |
| 270 lb 122.5 kg | +42 lb +19.1 kg | +61 lb +27.6 kg | +93 lb +42.2 kg | +106 lb +48 kg |
| 280 lb 127 kg | +43 lb +19.5 kg | +62 lb +28.1 kg | +95 lb +43.1 kg | +109 lb +49.4 kg |
| 290 lb 131.5 kg | +44 lb +20 kg | +63 lb +28.5 kg | +97 lb +44 kg | +111 lb +50.3 kg |
| 300 lb 136.1 kg | +45 lb +20.4 kg | +65 lb +29.5 kg | +99 lb +44.9 kg | +114 lb +51.7 kg |
How Women’s Cable Fly and Dumbbell Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
15.9 → 28.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the cable fly standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the cable fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +7 lb +3.2 kg | +16 lb +7.2 kg | +26 lb +11.8 kg | +35 lb +15.9 kg |
| 110 lb 49.9 kg | +8 lb +3.6 kg | +17 lb +7.7 kg | +28 lb +12.7 kg | +37 lb +16.8 kg |
| 120 lb 54.4 kg | +8 lb +3.7 kg | +18 lb +8.2 kg | +30 lb +13.6 kg | +39 lb +17.7 kg |
| 130 lb 59 kg | +8 lb +3.6 kg | +19 lb +8.6 kg | +31 lb +14 kg | +41 lb +18.6 kg |
| 140 lb 63.5 kg | +9 lb +4.1 kg | +20 lb +9.1 kg | +33 lb +15 kg | +44 lb +20 kg |
| 150 lb 68 kg | +9 lb +4 kg | +21 lb +9.5 kg | +34 lb +15.4 kg | +46 lb +20.8 kg |
| 160 lb 72.6 kg | +9 lb +4.1 kg | +22 lb +10 kg | +35 lb +15.9 kg | +48 lb +21.8 kg |
| 170 lb 77.1 kg | +10 lb +4.5 kg | +23 lb +10.4 kg | +37 lb +16.8 kg | +50 lb +22.7 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +24 lb +10.9 kg | +39 lb +17.7 kg | +52 lb +23.6 kg |
| 190 lb 86.2 kg | +11 lb +4.9 kg | +25 lb +11.3 kg | +40 lb +18.1 kg | +54 lb +24.5 kg |
| 200 lb 90.7 kg | +11 lb +5 kg | +26 lb +11.7 kg | +41 lb +18.6 kg | +56 lb +25.4 kg |
| 210 lb 95.3 kg | +11 lb +5 kg | +26 lb +11.8 kg | +43 lb +19.5 kg | +57 lb +25.8 kg |
| 220 lb 99.8 kg | +12 lb +5.4 kg | +27 lb +12.2 kg | +44 lb +20 kg | +60 lb +27.2 kg |
| 230 lb 104.3 kg | +12 lb +5.5 kg | +28 lb +12.7 kg | +45 lb +20.5 kg | +62 lb +28.1 kg |
| 240 lb 108.9 kg | +12 lb +5.5 kg | +29 lb +13.1 kg | +47 lb +21.3 kg | +63 lb +28.6 kg |
Cable Fly and Dumbbell Bench Press Exercises Used by This Calculator
This calculator uses a strict bilateral cable fly and a bilateral flat dumbbell bench press. Use strict canonical Cable Fly and Dumbbell Bench Press tests. 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.
Enter one dumbbell and press two matched weights
Enter the weight of one dumbbell. Use two matched dumbbells on a flat bench, lower both under control to chest level, and press together to an even full lockout with planted feet. Do not enter combined pair weight, floor, incline, decline, machine, alternating, unilateral, partial, bounced, or assisted reps.
Enter one recent Cable Fly result and one recent Dumbbell Bench Press result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Cable Fly — View the individual Cable Fly standards and next strength-level target.
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Machine Chest Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Incline Dumbbell Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Press Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.