Cable Fly vs Paused Bench Press Strength Standards

Cable Fly vs Paused Barbell Bench Press Strength Standards

Use these tables to compare the estimated one-rep max required for the cable fly and paused barbell bench 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 / Paused Barbell Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Cable Fly vs Paused Barbell 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.

Women’s Cable Fly vs Paused Barbell 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.

How Your Cable Fly vs Paused Barbell 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

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)

Use recent Cable Fly and Paused Barbell Bench 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 standards use the sex-specific total-selected-weight thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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 paused barbell bench press strength level

The paused barbell 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.

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

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.

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.

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 Paused Barbell Bench Press Standards Differ

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

How Women’s Cable Fly and Paused Barbell Bench Press Standards Differ

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

Cable Fly and Paused Barbell Bench Press Exercises Used by This Calculator

Compare like-for-like attempts by keeping the cable fly and paused barbell bench press setup consistent with their individual rules. Use strict, repeatable Cable Fly and Paused Barbell 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 Paused Barbell Bench Press setup and load convention

Barbell unracked and held with arms fully extended over the shoulders. Controlled descent until the bar makes full contact with the chest. Bar must come to a complete stop (no bounce or momentum) on the chest. Press to full lockout with elbows fully extended. Consistent pause duration and technique across all reps. Raw lifting only. Allowed equipment: barbell, bench, rack, optional belt and wrist wraps. Disallowed: touch-and-go reps, bouncing the bar, partial range of motion, Smith machine, bench shirts or supportive equipment. Estimated 1RM is calculated from the entered load and reps.

Enter one recent Cable Fly result and one recent Paused Barbell Bench Press result

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

Related Tools

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