Cable Fly vs Isolateral Chest Press Strength Standards
Compare your cable fly and isolateral chest press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift 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, complete strict isolateral chest 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 Isolateral Chest Press Strength Standards
Use these tables to compare the estimated one-rep max required for the cable fly and isolateral chest 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 / Isolateral Chest Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Cable Fly vs Isolateral Chest 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 |
| Isolateral Chest Press | 81 lb36.7 kg | 115 lb52.2 kg | 154 lb69.9 kg | 196 lb88.9 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Isolateral Chest Press | 85 lb38.6 kg | 121 lb54.9 kg | 162 lb73.5 kg | 207 lb93.9 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Isolateral Chest Press | 90 lb40.8 kg | 127 lb57.6 kg | 171 lb77.6 kg | 217 lb98.4 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Isolateral Chest Press | 94 lb42.6 kg | 133 lb60.3 kg | 179 lb81.2 kg | 227 lb103 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Isolateral Chest Press | 98 lb44.5 kg | 139 lb63 kg | 186 lb84.4 kg | 237 lb107.5 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Isolateral Chest Press | 102 lb46.3 kg | 145 lb65.8 kg | 194 lb88 kg | 247 lb112 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Isolateral Chest Press | 106 lb48.1 kg | 150 lb68 kg | 202 lb91.6 kg | 257 lb116.6 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Isolateral Chest Press | 110 lb49.9 kg | 156 lb70.8 kg | 209 lb94.8 kg | 266 lb120.7 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Isolateral Chest Press | 114 lb51.7 kg | 161 lb73 kg | 216 lb98 kg | 275 lb124.7 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Isolateral Chest Press | 118 lb53.5 kg | 167 lb75.7 kg | 223 lb101.2 kg | 284 lb128.8 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Isolateral Chest Press | 121 lb54.9 kg | 172 lb78 kg | 230 lb104.3 kg | 293 lb132.9 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Isolateral Chest Press | 125 lb56.7 kg | 177 lb80.3 kg | 237 lb107.5 kg | 302 lb137 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Isolateral Chest Press | 129 lb58.5 kg | 182 lb82.6 kg | 244 lb110.7 kg | 311 lb141.1 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Isolateral Chest Press | 132 lb59.9 kg | 187 lb84.8 kg | 251 lb113.9 kg | 319 lb144.7 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Isolateral Chest Press | 136 lb61.7 kg | 192 lb87.1 kg | 258 lb117 kg | 328 lb148.8 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Isolateral Chest Press | 139 lb63 kg | 197 lb89.4 kg | 264 lb119.7 kg | 336 lb152.4 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Isolateral Chest Press | 142 lb64.4 kg | 202 lb91.6 kg | 271 lb122.9 kg | 344 lb156 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Isolateral Chest Press | 146 lb66.2 kg | 207 lb93.9 kg | 277 lb125.6 kg | 353 lb160.1 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Isolateral Chest Press | 149 lb67.6 kg | 212 lb96.2 kg | 283 lb128.4 kg | 361 lb163.7 kg |
Women’s Cable Fly vs Isolateral Chest 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 |
| Isolateral Chest Press | 39 lb17.7 kg | 57 lb25.9 kg | 80 lb36.3 kg | 105 lb47.6 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Isolateral Chest Press | 41 lb18.6 kg | 61 lb27.7 kg | 85 lb38.6 kg | 112 lb50.8 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Isolateral Chest Press | 44 lb20 kg | 65 lb29.5 kg | 90 lb40.8 kg | 119 lb54 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Isolateral Chest Press | 46 lb20.9 kg | 68 lb30.8 kg | 95 lb43.1 kg | 125 lb56.7 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Isolateral Chest Press | 49 lb22.2 kg | 72 lb32.7 kg | 100 lb45.4 kg | 132 lb59.9 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Isolateral Chest Press | 51 lb23.1 kg | 75 lb34 kg | 105 lb47.6 kg | 138 lb62.6 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Isolateral Chest Press | 53 lb24 kg | 78 lb35.4 kg | 110 lb49.9 kg | 144 lb65.3 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Isolateral Chest Press | 55 lb24.9 kg | 82 lb37.2 kg | 114 lb51.7 kg | 150 lb68 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Isolateral Chest Press | 58 lb26.3 kg | 85 lb38.6 kg | 119 lb54 kg | 156 lb70.8 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Isolateral Chest Press | 60 lb27.2 kg | 88 lb39.9 kg | 123 lb55.8 kg | 162 lb73.5 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Isolateral Chest Press | 62 lb28.1 kg | 91 lb41.3 kg | 127 lb57.6 kg | 167 lb75.7 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Isolateral Chest Press | 64 lb29 kg | 94 lb42.6 kg | 131 lb59.4 kg | 173 lb78.5 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Isolateral Chest Press | 66 lb29.9 kg | 97 lb44 kg | 136 lb61.7 kg | 178 lb80.7 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Isolateral Chest Press | 68 lb30.8 kg | 100 lb45.4 kg | 140 lb63.5 kg | 184 lb83.5 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Isolateral Chest Press | 70 lb31.8 kg | 103 lb46.7 kg | 144 lb65.3 kg | 189 lb85.7 kg |
How Your Cable Fly vs Isolateral Chest 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
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Cable Fly and Isolateral Chest Press sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on 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.
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 isolateral chest press strength level
The isolateral chest 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.
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.
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 isolateral chest 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 Isolateral Chest 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 47.2 kg at 120 lb and 87 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Isolateral Chest Press standard minus the Cable Fly standard: zero means equal, above zero means the Isolateral Chest 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 Isolateral Chest 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.
At Elite, the difference is 27.2 kg at 100 lb and 49 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Isolateral Chest Press standard minus the Cable Fly standard: zero means equal, above zero means the Isolateral Chest 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 Isolateral Chest Press Exercises Used by This Calculator
Valid results depend on using the specified cable fly and isolateral chest press technique and load convention. Use strict, repeatable Cable Fly and Isolateral Chest 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 Isolateral Chest Press setup and load convention
The total active resistance across both sides of the isolateral chest press machine. Valid Isolateral Chest Press reps. Press both independent handles together from the same chest-level start to a controlled finish without alternating, one-side-leading, partial, or per-side entry shortcuts. 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 Isolateral Chest 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.
- Isolateral Chest Press — View the individual Isolateral Chest 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.