Cable Fly vs Dumbbell Floor Press Strength Standards

Cable Fly vs Dumbbell Floor Press Strength Standards

The paired standards below show what the cable fly and dumbbell floor 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 / Dumbbell Floor Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Cable Fly vs Dumbbell Floor 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 Dumbbell Floor 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 Dumbbell Floor Press Result Is Calculated

The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.

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)

For the most useful Cable Fly vs Dumbbell Floor 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 dumbbell floor press strength level

For dumbbell floor 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.

This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.

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.

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 Dumbbell Floor Press Standards Differ

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

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

The calculator expects repeatable cable fly and dumbbell floor press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Cable Fly and Dumbbell Floor 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 Dumbbell Floor Press setup and load convention

Two matched dumbbells pressed simultaneously from the floor. Start locked out with shoulders stable against the floor. Upper arms touch floor under control every rep. Pause dead-stop before each press. Press both dumbbells together to full elbow lockout. Keep hips down; no bridging or leg drive. Keep wrists stacked and elbows symmetrical. No bouncing, touch-and-go, partials, or alternating reps. Combined dumbbell load counts as the tested weight. Disallow bench, barbell, machine, cable, or band variations.

Enter one recent Cable Fly result and one recent Dumbbell Floor Press result

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

Related Tools

• Cable Fly — View the individual Cable Fly standards and next strength-level target.
• Dumbbell Floor Press — View the individual Dumbbell Floor 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.