Cable Fly vs Single Arm Cable Chest Press Strength Standards
Compare your cable fly and single arm cable chest 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, press one cable handle forward from chest level through a controlled horizontal path, finish without trunk rotation, and return under control to the same start range. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Single Arm Cable Chest Press Strength Standards
These bodyweight tables place the cable fly and single arm cable chest 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 / Single Arm Cable Chest 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 Single Arm Cable 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 |
| Single Arm Cable Chest Press | 25 lb11.3 kg | 42 lb19.1 kg | 63 lb28.6 kg | 87 lb39.5 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Single Arm Cable Chest Press | 26 lb11.8 kg | 44 lb20 kg | 67 lb30.4 kg | 92 lb41.7 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Single Arm Cable Chest Press | 28 lb12.7 kg | 47 lb21.3 kg | 70 lb31.8 kg | 96 lb43.5 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Single Arm Cable Chest Press | 29 lb13.2 kg | 49 lb22.2 kg | 73 lb33.1 kg | 101 lb45.8 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Single Arm Cable Chest Press | 30 lb13.6 kg | 51 lb23.1 kg | 77 lb34.9 kg | 105 lb47.6 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Single Arm Cable Chest Press | 32 lb14.5 kg | 53 lb24 kg | 80 lb36.3 kg | 110 lb49.9 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Single Arm Cable Chest Press | 33 lb15 kg | 55 lb24.9 kg | 83 lb37.6 kg | 114 lb51.7 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Single Arm Cable Chest Press | 34 lb15.4 kg | 57 lb25.9 kg | 86 lb39 kg | 118 lb53.5 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Single Arm Cable Chest Press | 35 lb15.9 kg | 59 lb26.8 kg | 89 lb40.4 kg | 122 lb55.3 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Single Arm Cable Chest Press | 36 lb16.3 kg | 61 lb27.7 kg | 92 lb41.7 kg | 126 lb57.2 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Single Arm Cable Chest Press | 37 lb16.8 kg | 63 lb28.6 kg | 95 lb43.1 kg | 130 lb59 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Single Arm Cable Chest Press | 39 lb17.7 kg | 65 lb29.5 kg | 98 lb44.5 kg | 134 lb60.8 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Single Arm Cable Chest Press | 40 lb18.1 kg | 67 lb30.4 kg | 100 lb45.4 kg | 138 lb62.6 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Single Arm Cable Chest Press | 41 lb18.6 kg | 68 lb30.8 kg | 103 lb46.7 kg | 142 lb64.4 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Single Arm Cable Chest Press | 42 lb19.1 kg | 70 lb31.8 kg | 106 lb48.1 kg | 145 lb65.8 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Single Arm Cable Chest Press | 43 lb19.5 kg | 72 lb32.7 kg | 109 lb49.4 kg | 149 lb67.6 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Single Arm Cable Chest Press | 44 lb20 kg | 74 lb33.6 kg | 111 lb50.3 kg | 153 lb69.4 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Single Arm Cable Chest Press | 45 lb20.4 kg | 76 lb34.5 kg | 114 lb51.7 kg | 156 lb70.8 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Single Arm Cable Chest Press | 46 lb20.9 kg | 77 lb34.9 kg | 117 lb53.1 kg | 160 lb72.6 kg |
Women’s Cable Fly vs Single Arm Cable 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 |
| Single Arm Cable Chest Press | 14 lb6.4 kg | 23 lb10.4 kg | 37 lb16.8 kg | 52 lb23.6 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Single Arm Cable Chest Press | 15 lb6.8 kg | 24 lb10.9 kg | 39 lb17.7 kg | 55 lb24.9 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Single Arm Cable Chest Press | 16 lb7.3 kg | 26 lb11.8 kg | 41 lb18.6 kg | 59 lb26.8 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Single Arm Cable Chest Press | 16 lb7.3 kg | 27 lb12.2 kg | 44 lb20 kg | 62 lb28.1 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Single Arm Cable Chest Press | 17 lb7.7 kg | 29 lb13.2 kg | 46 lb20.9 kg | 65 lb29.5 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Single Arm Cable Chest Press | 18 lb8.2 kg | 30 lb13.6 kg | 48 lb21.8 kg | 68 lb30.8 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Single Arm Cable Chest Press | 19 lb8.6 kg | 31 lb14.1 kg | 50 lb22.7 kg | 71 lb32.2 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Single Arm Cable Chest Press | 20 lb9.1 kg | 33 lb15 kg | 52 lb23.6 kg | 74 lb33.6 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Single Arm Cable Chest Press | 20 lb9.1 kg | 34 lb15.4 kg | 54 lb24.5 kg | 77 lb34.9 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Single Arm Cable Chest Press | 21 lb9.5 kg | 35 lb15.9 kg | 56 lb25.4 kg | 80 lb36.3 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Single Arm Cable Chest Press | 22 lb10 kg | 36 lb16.3 kg | 58 lb26.3 kg | 82 lb37.2 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Single Arm Cable Chest Press | 23 lb10.4 kg | 38 lb17.2 kg | 60 lb27.2 kg | 85 lb38.6 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Single Arm Cable Chest Press | 23 lb10.4 kg | 39 lb17.7 kg | 62 lb28.1 kg | 88 lb39.9 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Single Arm Cable Chest Press | 24 lb10.9 kg | 40 lb18.1 kg | 64 lb29 kg | 90 lb40.8 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Single Arm Cable Chest Press | 25 lb11.3 kg | 41 lb18.6 kg | 66 lb29.9 kg | 93 lb42.2 kg |
How Your Cable Fly vs Single Arm Cable 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 Single Arm Cable 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
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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the single arm cable chest press strength level
The single arm cable chest 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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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.
| 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 single arm cable 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 Single Arm Cable Chest Press Standards Differ
What the men’s data shows:
The cable fly and single arm cable chest press standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Across all listed bodyweights, Advanced and Elite keep the same higher-target direction.
At Elite, the difference is 2.2 kg at 120 lb and 4.1 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Cable Chest Press standard minus the Cable Fly standard: zero means equal, above zero means the Single Arm Cable 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 Single Arm Cable Chest Press Standards Differ
What the women’s data shows:
The cable fly and single arm cable chest press standards are within 3 lb at 100 lb and 130 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
3.2 → 5.5 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Cable Chest Press standard minus the Cable Fly standard: zero means equal, above zero means the Single Arm Cable 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 Single Arm Cable Chest Press Exercises Used by This Calculator
The calculator expects repeatable cable fly and single arm cable chest press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Cable Fly and Single Arm Cable 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 Single Arm Cable Chest Press setup and load convention
The selected or loaded cable resistance for the one working handle and one arm at a time. Total valid reps across both arms combined. Press one cable handle forward from chest level through a controlled horizontal path, finish without trunk rotation, and return under control to the same start range. 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 Single Arm Cable 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.
- Single Arm Cable Chest Press — View the individual Single Arm Cable 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.