Cable Fly vs Larsen Press Strength Standards

Cable Fly vs Larsen Press Strength Standards

These bodyweight tables place the cable fly and Larsen press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.

Find the closest row in the men’s or women’s table. Every target lists Cable Fly / Larsen Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.

Men’s Cable Fly vs Larsen 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 Larsen 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 Larsen 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 Larsen 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

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 Larsen press strength level

The Larsen 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

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.

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.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Cable Fly and Larsen Press Standards Differ

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

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

Compare like-for-like attempts by keeping the cable fly and Larsen press setup consistent with their individual rules. Use strict, repeatable Cable Fly and Larsen 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.

Keep both legs off the floor for every rep

Enter total straight-bar weight including bar and plates. Keep the upper back, shoulders, and hips controlled on a flat bench while both legs remain elevated or held off the floor. Lower to a consistent chest touch and press to full elbow lockout. Do not use foot contact, leg drive, hip bridge, bounce, boards, pins, partial reps, assistance, or a standard, paused, Spoto, floor, Smith-machine, dumbbell, or machine press substitution.

Enter one recent Cable Fly result and one recent Larsen Press result

First lift: total selected cable weight and 1–12 strict reps. Second lift: total straight-bar weight and 1–12 strict reps. Pounds or kilograms.

Related Tools

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