Cable Fly vs Reverse Grip Decline Bench Press Strength Standards

Cable Fly vs Reverse-Grip Decline Bench Press Strength Standards

The paired standards below show what the cable fly and reverse-grip decline 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 / Reverse-Grip Decline Bench Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Cable Fly vs Reverse-Grip Decline 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 Reverse-Grip Decline 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 Reverse-Grip Decline Bench Press Result Is Calculated

The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.

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 Reverse-Grip Decline 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.

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 reverse-grip decline bench press strength level

The standards use the sex-specific thresholds from the individual Reverse-Grip Decline Bench Press 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.

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

Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.

A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 Reverse-Grip Decline Bench Press Standards Differ

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

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

Compare like-for-like attempts by keeping the cable fly and reverse-grip decline bench press setup consistent with their individual rules. Use strict, repeatable Cable Fly and Reverse-Grip Decline 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 Reverse-Grip Decline Bench Press setup and load convention

Backrest exactly 15 degrees below horizontal. Both lower legs secured by passive anchors only. Fully supinated thumb-around grip. Index-finger centerlines exactly 60.0 cm apart. Total load includes the straight bar and all plates. Bar contacts the lower sternum or upper abdomen under control. No bounce, sink, tilt, active anchor assistance, or spotter assistance. Head, shoulders, and buttocks remain supported. Finish with full simultaneous elbow lockout. No board, pin, band, chain, machine, support, or equipped assistance.

Enter one recent Cable Fly result and one recent Reverse-Grip Decline 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.
• Reverse-Grip Decline Bench Press — View the individual Reverse-Grip Decline 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.