Cable Fly vs Machine Decline Chest Press Strength Standards
Compare your cable fly and machine decline chest press against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare 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 machine decline 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 Machine Decline Chest Press Strength Standards
Use these tables to compare the estimated one-rep max required for the cable fly and machine decline 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 / Machine Decline Chest Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Cable Fly vs Machine Decline 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 |
| Machine Decline Chest Press | 78 lb35.4 kg | 109 lb49.4 kg | 147 lb66.7 kg | 189 lb85.7 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Machine Decline Chest Press | 82 lb37.2 kg | 115 lb52.2 kg | 155 lb70.3 kg | 200 lb90.7 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Machine Decline Chest Press | 86 lb39 kg | 121 lb54.9 kg | 163 lb73.9 kg | 210 lb95.3 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Machine Decline Chest Press | 91 lb41.3 kg | 126 lb57.2 kg | 171 lb77.6 kg | 220 lb99.8 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Machine Decline Chest Press | 95 lb43.1 kg | 132 lb59.9 kg | 178 lb80.7 kg | 229 lb103.9 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Machine Decline Chest Press | 98 lb44.5 kg | 137 lb62.1 kg | 186 lb84.4 kg | 239 lb108.4 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Machine Decline Chest Press | 102 lb46.3 kg | 143 lb64.9 kg | 193 lb87.5 kg | 248 lb112.5 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Machine Decline Chest Press | 106 lb48.1 kg | 148 lb67.1 kg | 200 lb90.7 kg | 257 lb116.6 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Machine Decline Chest Press | 110 lb49.9 kg | 153 lb69.4 kg | 207 lb93.9 kg | 266 lb120.7 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Machine Decline Chest Press | 113 lb51.3 kg | 158 lb71.7 kg | 214 lb97.1 kg | 275 lb124.7 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Machine Decline Chest Press | 117 lb53.1 kg | 163 lb73.9 kg | 221 lb100.2 kg | 283 lb128.4 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Machine Decline Chest Press | 120 lb54.4 kg | 168 lb76.2 kg | 227 lb103 kg | 292 lb132.4 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Machine Decline Chest Press | 124 lb56.2 kg | 173 lb78.5 kg | 234 lb106.1 kg | 300 lb136.1 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Machine Decline Chest Press | 127 lb57.6 kg | 178 lb80.7 kg | 240 lb108.9 kg | 309 lb140.2 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Machine Decline Chest Press | 131 lb59.4 kg | 182 lb82.6 kg | 247 lb112 kg | 317 lb143.8 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Machine Decline Chest Press | 134 lb60.8 kg | 187 lb84.8 kg | 253 lb114.8 kg | 325 lb147.4 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Machine Decline Chest Press | 137 lb62.1 kg | 192 lb87.1 kg | 259 lb117.5 kg | 333 lb151 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Machine Decline Chest Press | 141 lb64 kg | 196 lb88.9 kg | 265 lb120.2 kg | 341 lb154.7 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Machine Decline Chest Press | 144 lb65.3 kg | 201 lb91.2 kg | 271 lb122.9 kg | 348 lb157.9 kg |
Women’s Cable Fly vs Machine Decline 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 |
| Machine Decline Chest Press | 39 lb17.7 kg | 60 lb27.2 kg | 82 lb37.2 kg | 110 lb49.9 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Machine Decline Chest Press | 41 lb18.6 kg | 63 lb28.6 kg | 88 lb39.9 kg | 117 lb53.1 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Machine Decline Chest Press | 44 lb20 kg | 67 lb30.4 kg | 93 lb42.2 kg | 124 lb56.2 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Machine Decline Chest Press | 46 lb20.9 kg | 71 lb32.2 kg | 98 lb44.5 kg | 131 lb59.4 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Machine Decline Chest Press | 49 lb22.2 kg | 74 lb33.6 kg | 103 lb46.7 kg | 138 lb62.6 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Machine Decline Chest Press | 51 lb23.1 kg | 78 lb35.4 kg | 108 lb49 kg | 144 lb65.3 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Machine Decline Chest Press | 53 lb24 kg | 81 lb36.7 kg | 113 lb51.3 kg | 150 lb68 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Machine Decline Chest Press | 55 lb24.9 kg | 85 lb38.6 kg | 117 lb53.1 kg | 157 lb71.2 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Machine Decline Chest Press | 58 lb26.3 kg | 88 lb39.9 kg | 122 lb55.3 kg | 163 lb73.9 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Machine Decline Chest Press | 60 lb27.2 kg | 91 lb41.3 kg | 126 lb57.2 kg | 169 lb76.7 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Machine Decline Chest Press | 62 lb28.1 kg | 94 lb42.6 kg | 131 lb59.4 kg | 174 lb78.9 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Machine Decline Chest Press | 64 lb29 kg | 98 lb44.5 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Machine Decline Chest Press | 66 lb29.9 kg | 101 lb45.8 kg | 139 lb63 kg | 186 lb84.4 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Machine Decline Chest Press | 68 lb30.8 kg | 104 lb47.2 kg | 144 lb65.3 kg | 191 lb86.6 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Machine Decline Chest Press | 70 lb31.8 kg | 107 lb48.5 kg | 148 lb67.1 kg | 197 lb89.4 kg |
How Your Cable Fly vs Machine Decline 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)
Set quality matters for this Cable Fly vs Machine Decline Chest 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.
The target rises more slowly than bodyweight so larger lifters are expected to fly more resistance without pound-for-pound scaling.
3. Find the machine decline chest press strength level
For machine decline chest 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.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 machine decline 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Cable Fly and Machine Decline Chest Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Machine Decline Chest Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 44 kg at 120 lb and 81.2 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Decline Chest Press standard minus the Cable Fly standard: zero means equal, above zero means the Machine Decline 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 Machine Decline 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.
Across 100–240 lb bodyweight, the Elite gap changes from 29.5 to 52.7 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Decline Chest Press standard minus the Cable Fly standard: zero means equal, above zero means the Machine Decline 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 Machine Decline Chest Press Exercises Used by This Calculator
For a useful comparison, perform a strict cable fly and a strict machine decline chest press using the setup and load rules below. Use strict, repeatable Cable Fly and Machine Decline 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 Machine Decline Chest Press setup and load convention
The selected or machine-indicated resistance used for the decline chest press. Valid decline chest press machine reps. Press through the decline machine path without flat-press substitution, dip substitution, shortened range, rebound, or changed pad setting. 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 Machine Decline 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.
- Machine Decline Chest Press — View the individual Machine Decline 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.