Cable Fly vs Reverse Grip Incline Bench Press Strength Standards
Compare your cable fly and reverse-grip incline bench press against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps 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, bar contacts the lower sternum or upper abdomen under control. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Reverse-Grip Incline Bench Press Strength Standards
Use these tables to compare the estimated one-rep max required for the cable fly and reverse-grip incline 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 / Reverse-Grip Incline Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Cable Fly vs Reverse-Grip Incline 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.
| 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 |
| Reverse-Grip Incline Bench Press | 71 lb32.2 kg | 97 lb44 kg | 124 lb56.2 kg | 149 lb67.6 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Reverse-Grip Incline Bench Press | 75 lb34 kg | 102 lb46.3 kg | 130 lb59 kg | 157 lb71.2 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Reverse-Grip Incline Bench Press | 79 lb35.8 kg | 108 lb49 kg | 137 lb62.1 kg | 165 lb74.8 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Reverse-Grip Incline Bench Press | 83 lb37.6 kg | 113 lb51.3 kg | 144 lb65.3 kg | 173 lb78.5 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Reverse-Grip Incline Bench Press | 86 lb39 kg | 118 lb53.5 kg | 150 lb68 kg | 180 lb81.6 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Reverse-Grip Incline Bench Press | 90 lb40.8 kg | 123 lb55.8 kg | 156 lb70.8 kg | 188 lb85.3 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Reverse-Grip Incline Bench Press | 94 lb42.6 kg | 127 lb57.6 kg | 162 lb73.5 kg | 195 lb88.5 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Reverse-Grip Incline Bench Press | 97 lb44 kg | 132 lb59.9 kg | 168 lb76.2 kg | 202 lb91.6 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Reverse-Grip Incline Bench Press | 100 lb45.4 kg | 137 lb62.1 kg | 174 lb78.9 kg | 209 lb94.8 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Reverse-Grip Incline Bench Press | 104 lb47.2 kg | 141 lb64 kg | 180 lb81.6 kg | 216 lb98 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Reverse-Grip Incline Bench Press | 107 lb48.5 kg | 146 lb66.2 kg | 185 lb83.9 kg | 223 lb101.2 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Reverse-Grip Incline Bench Press | 110 lb49.9 kg | 150 lb68 kg | 191 lb86.6 kg | 229 lb103.9 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Reverse-Grip Incline Bench Press | 113 lb51.3 kg | 154 lb69.9 kg | 196 lb88.9 kg | 236 lb107 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Reverse-Grip Incline Bench Press | 116 lb52.6 kg | 159 lb72.1 kg | 202 lb91.6 kg | 243 lb110.2 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Reverse-Grip Incline Bench Press | 120 lb54.4 kg | 163 lb73.9 kg | 207 lb93.9 kg | 249 lb112.9 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Reverse-Grip Incline Bench Press | 123 lb55.8 kg | 167 lb75.7 kg | 212 lb96.2 kg | 255 lb115.7 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Reverse-Grip Incline Bench Press | 126 lb57.2 kg | 171 lb77.6 kg | 218 lb98.9 kg | 262 lb118.8 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Reverse-Grip Incline Bench Press | 129 lb58.5 kg | 175 lb79.4 kg | 223 lb101.2 kg | 268 lb121.6 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Reverse-Grip Incline Bench Press | 132 lb59.9 kg | 179 lb81.2 kg | 228 lb103.4 kg | 274 lb124.3 kg |
Women’s Cable Fly vs Reverse-Grip Incline 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.
| 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 |
| Reverse-Grip Incline Bench Press | 33 lb15 kg | 45 lb20.4 kg | 59 lb26.8 kg | 76 lb34.5 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Reverse-Grip Incline Bench Press | 35 lb15.9 kg | 48 lb21.8 kg | 63 lb28.6 kg | 81 lb36.7 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Reverse-Grip Incline Bench Press | 37 lb16.8 kg | 51 lb23.1 kg | 66 lb29.9 kg | 86 lb39 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Reverse-Grip Incline Bench Press | 39 lb17.7 kg | 54 lb24.5 kg | 70 lb31.8 kg | 91 lb41.3 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Reverse-Grip Incline Bench Press | 41 lb18.6 kg | 56 lb25.4 kg | 74 lb33.6 kg | 96 lb43.5 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Reverse-Grip Incline Bench Press | 43 lb19.5 kg | 59 lb26.8 kg | 77 lb34.9 kg | 100 lb45.4 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Reverse-Grip Incline Bench Press | 45 lb20.4 kg | 62 lb28.1 kg | 80 lb36.3 kg | 104 lb47.2 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Reverse-Grip Incline Bench Press | 47 lb21.3 kg | 64 lb29 kg | 84 lb38.1 kg | 109 lb49.4 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Reverse-Grip Incline Bench Press | 49 lb22.2 kg | 67 lb30.4 kg | 87 lb39.5 kg | 113 lb51.3 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Reverse-Grip Incline Bench Press | 50 lb22.7 kg | 69 lb31.3 kg | 90 lb40.8 kg | 117 lb53.1 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Reverse-Grip Incline Bench Press | 52 lb23.6 kg | 71 lb32.2 kg | 93 lb42.2 kg | 121 lb54.9 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Reverse-Grip Incline Bench Press | 54 lb24.5 kg | 74 lb33.6 kg | 96 lb43.5 kg | 125 lb56.7 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Reverse-Grip Incline Bench Press | 56 lb25.4 kg | 76 lb34.5 kg | 99 lb44.9 kg | 129 lb58.5 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Reverse-Grip Incline Bench Press | 57 lb25.9 kg | 78 lb35.4 kg | 102 lb46.3 kg | 133 lb60.3 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Reverse-Grip Incline Bench Press | 59 lb26.8 kg | 81 lb36.7 kg | 105 lb47.6 kg | 137 lb62.1 kg |
How Your Cable Fly vs Reverse-Grip Incline 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
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 Reverse-Grip Incline 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 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 reverse-grip incline bench press strength level
The standards use the sex-specific thresholds from the individual Reverse-Grip Incline 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.
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.
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.
| 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 reverse-grip incline bench 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 Reverse-Grip Incline Bench 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.
25.9 → 47.6 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Reverse-Grip Incline Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Reverse-Grip Incline 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Cable Fly and Reverse-Grip Incline Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Reverse-Grip Incline Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 14.1 kg at 100 lb and 25.4 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Reverse-Grip Incline Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Reverse-Grip Incline 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Cable Fly and Reverse-Grip Incline Bench Press Exercises Used by This Calculator
Valid results depend on using the specified cable fly and reverse-grip incline bench press technique and load convention. Use strict, repeatable Cable Fly and Reverse-Grip Incline 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 Incline Bench Press setup and load convention
Backrest exactly 30 degrees above horizontal. 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, or spotter assistance. Head, shoulders, buttocks, and both feet maintain contact. Leg drive is allowed without losing five-point contact. 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 Incline 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 Incline Bench Press — View the individual Reverse-Grip Incline 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.