Cable Fly vs Hammer Grip Incline Dumbbell Bench Press Strength Standards
Compare your cable fly and hammer grip incline dumbbell 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: 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, complete strict hammer grip incline dumbbell 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 Hammer Grip Incline Dumbbell Bench Press Strength Standards
The paired standards below show what the cable fly and hammer grip incline dumbbell bench 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 / Hammer Grip Incline Dumbbell Bench Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Cable Fly vs Hammer Grip Incline Dumbbell 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 |
| Hammer Grip Incline Dumbbell Bench Press | 63 lb28.6 kg | 88 lb39.9 kg | 117 lb53.1 kg | 149 lb67.6 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Hammer Grip Incline Dumbbell Bench Press | 66 lb29.9 kg | 92 lb41.7 kg | 123 lb55.8 kg | 157 lb71.2 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Hammer Grip Incline Dumbbell Bench Press | 69 lb31.3 kg | 97 lb44 kg | 130 lb59 kg | 165 lb74.8 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Hammer Grip Incline Dumbbell Bench Press | 73 lb33.1 kg | 102 lb46.3 kg | 136 lb61.7 kg | 173 lb78.5 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Hammer Grip Incline Dumbbell Bench Press | 76 lb34.5 kg | 106 lb48.1 kg | 142 lb64.4 kg | 180 lb81.6 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Hammer Grip Incline Dumbbell Bench Press | 79 lb35.8 kg | 110 lb49.9 kg | 148 lb67.1 kg | 188 lb85.3 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Hammer Grip Incline Dumbbell Bench Press | 82 lb37.2 kg | 115 lb52.2 kg | 153 lb69.4 kg | 195 lb88.5 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Hammer Grip Incline Dumbbell Bench Press | 85 lb38.6 kg | 119 lb54 kg | 159 lb72.1 kg | 202 lb91.6 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Hammer Grip Incline Dumbbell Bench Press | 88 lb39.9 kg | 123 lb55.8 kg | 165 lb74.8 kg | 209 lb94.8 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Hammer Grip Incline Dumbbell Bench Press | 91 lb41.3 kg | 127 lb57.6 kg | 170 lb77.1 kg | 216 lb98 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Hammer Grip Incline Dumbbell Bench Press | 94 lb42.6 kg | 131 lb59.4 kg | 175 lb79.4 kg | 223 lb101.2 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Hammer Grip Incline Dumbbell Bench Press | 97 lb44 kg | 135 lb61.2 kg | 181 lb82.1 kg | 229 lb103.9 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Hammer Grip Incline Dumbbell Bench Press | 99 lb44.9 kg | 139 lb63 kg | 186 lb84.4 kg | 236 lb107 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Hammer Grip Incline Dumbbell Bench Press | 102 lb46.3 kg | 143 lb64.9 kg | 191 lb86.6 kg | 243 lb110.2 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Hammer Grip Incline Dumbbell Bench Press | 105 lb47.6 kg | 147 lb66.7 kg | 196 lb88.9 kg | 249 lb112.9 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Hammer Grip Incline Dumbbell Bench Press | 107 lb48.5 kg | 150 lb68 kg | 201 lb91.2 kg | 255 lb115.7 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Hammer Grip Incline Dumbbell Bench Press | 110 lb49.9 kg | 154 lb69.9 kg | 206 lb93.4 kg | 262 lb118.8 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Hammer Grip Incline Dumbbell Bench Press | 113 lb51.3 kg | 158 lb71.7 kg | 211 lb95.7 kg | 268 lb121.6 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Hammer Grip Incline Dumbbell Bench Press | 115 lb52.2 kg | 161 lb73 kg | 216 lb98 kg | 274 lb124.3 kg |
Women’s Cable Fly vs Hammer Grip Incline Dumbbell 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 |
| Hammer Grip Incline Dumbbell Bench Press | 30 lb13.6 kg | 44 lb20 kg | 62 lb28.1 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 |
| Hammer Grip Incline Dumbbell Bench Press | 32 lb14.5 kg | 47 lb21.3 kg | 66 lb29.9 kg | 87 lb39.5 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Hammer Grip Incline Dumbbell Bench Press | 34 lb15.4 kg | 50 lb22.7 kg | 70 lb31.8 kg | 92 lb41.7 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Hammer Grip Incline Dumbbell Bench Press | 35 lb15.9 kg | 53 lb24 kg | 74 lb33.6 kg | 97 lb44 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Hammer Grip Incline Dumbbell Bench Press | 37 lb16.8 kg | 55 lb24.9 kg | 77 lb34.9 kg | 102 lb46.3 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Hammer Grip Incline Dumbbell Bench Press | 39 lb17.7 kg | 58 lb26.3 kg | 81 lb36.7 kg | 107 lb48.5 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Hammer Grip Incline Dumbbell Bench Press | 41 lb18.6 kg | 61 lb27.7 kg | 85 lb38.6 kg | 112 lb50.8 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Hammer Grip Incline Dumbbell Bench Press | 42 lb19.1 kg | 63 lb28.6 kg | 88 lb39.9 kg | 116 lb52.6 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Hammer Grip Incline Dumbbell Bench Press | 44 lb20 kg | 65 lb29.5 kg | 91 lb41.3 kg | 121 lb54.9 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Hammer Grip Incline Dumbbell Bench Press | 46 lb20.9 kg | 68 lb30.8 kg | 95 lb43.1 kg | 125 lb56.7 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Hammer Grip Incline Dumbbell Bench Press | 47 lb21.3 kg | 70 lb31.8 kg | 98 lb44.5 kg | 130 lb59 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Hammer Grip Incline Dumbbell Bench Press | 49 lb22.2 kg | 73 lb33.1 kg | 101 lb45.8 kg | 134 lb60.8 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Hammer Grip Incline Dumbbell Bench Press | 50 lb22.7 kg | 75 lb34 kg | 105 lb47.6 kg | 138 lb62.6 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Hammer Grip Incline Dumbbell Bench Press | 52 lb23.6 kg | 77 lb34.9 kg | 108 lb49 kg | 142 lb64.4 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Hammer Grip Incline Dumbbell Bench Press | 53 lb24 kg | 79 lb35.8 kg | 111 lb50.3 kg | 146 lb66.2 kg |
How Your Cable Fly vs Hammer Grip Incline Dumbbell 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 Hammer Grip Incline Dumbbell 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the hammer grip incline dumbbell bench press strength level
The hammer grip incline dumbbell bench press 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.
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.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 hammer grip incline dumbbell 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 Hammer Grip Incline Dumbbell Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 25.9 kg at 120 lb and 47.6 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Hammer Grip Incline Dumbbell Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Hammer Grip Incline Dumbbell 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 Hammer Grip Incline Dumbbell 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.
Across 100–240 lb bodyweight, the Elite gap changes from 16.8 to 29.5 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Hammer Grip Incline Dumbbell Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Hammer Grip Incline Dumbbell 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 Hammer Grip Incline Dumbbell Bench Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the cable fly and hammer grip incline dumbbell bench press setup consistent with their individual rules. Use strict, repeatable Cable Fly and Hammer Grip Incline Dumbbell 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 Hammer Grip Incline Dumbbell Bench Press setup and load convention
The entered weight for strict Hammer Grip Incline Dumbbell Bench Press. Valid Hammer Grip Incline Dumbbell Bench Press reps. The movement must follow the defined Hammer Grip Incline Dumbbell Bench Press path: matching dumbbells are pressed from a controlled incline bench bottom position to lockout using a neutral or hammer grip and finish with A valid finish requires the defined end position for Hammer Grip Incline Dumbbell Bench Press, visible control of the weight, and no assistance or substituted exercise style. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Cable Fly result and one recent Hammer Grip Incline Dumbbell 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.
- Hammer Grip Incline Dumbbell Bench Press — View the individual Hammer Grip Incline Dumbbell 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.