Cable Fly vs Smith Machine JM Press Strength Standards
Compare your cable fly and smith machine jm 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, lower to the specified JM-press line and press back with a triceps-dominant path without close-grip bench drift, skull-crusher drift, bounce, or spotter help. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Smith Machine JM Press Strength Standards
Use these tables to compare the estimated one-rep max required for the cable fly and smith machine jm 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 / Smith Machine JM Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Cable Fly vs Smith Machine JM 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 |
| Smith Machine JM Press | 42 lb19.1 kg | 62 lb28.1 kg | 84 lb38.1 kg | 109 lb49.4 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Smith Machine JM Press | 44 lb20 kg | 65 lb29.5 kg | 89 lb40.4 kg | 115 lb52.2 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Smith Machine JM Press | 47 lb21.3 kg | 69 lb31.3 kg | 93 lb42.2 kg | 121 lb54.9 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Smith Machine JM Press | 49 lb22.2 kg | 72 lb32.7 kg | 97 lb44 kg | 126 lb57.2 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Smith Machine JM Press | 51 lb23.1 kg | 75 lb34 kg | 102 lb46.3 kg | 132 lb59.9 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Smith Machine JM Press | 53 lb24 kg | 78 lb35.4 kg | 106 lb48.1 kg | 137 lb62.1 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Smith Machine JM Press | 55 lb24.9 kg | 81 lb36.7 kg | 110 lb49.9 kg | 143 lb64.9 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Smith Machine JM Press | 57 lb25.9 kg | 84 lb38.1 kg | 114 lb51.7 kg | 148 lb67.1 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Smith Machine JM Press | 59 lb26.8 kg | 87 lb39.5 kg | 118 lb53.5 kg | 153 lb69.4 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Smith Machine JM Press | 61 lb27.7 kg | 90 lb40.8 kg | 122 lb55.3 kg | 158 lb71.7 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Smith Machine JM Press | 63 lb28.6 kg | 93 lb42.2 kg | 126 lb57.2 kg | 163 lb73.9 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Smith Machine JM Press | 65 lb29.5 kg | 95 lb43.1 kg | 129 lb58.5 kg | 168 lb76.2 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Smith Machine JM Press | 67 lb30.4 kg | 98 lb44.5 kg | 133 lb60.3 kg | 173 lb78.5 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Smith Machine JM Press | 68 lb30.8 kg | 101 lb45.8 kg | 137 lb62.1 kg | 178 lb80.7 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Smith Machine JM Press | 70 lb31.8 kg | 104 lb47.2 kg | 141 lb64 kg | 182 lb82.6 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Smith Machine JM Press | 72 lb32.7 kg | 106 lb48.1 kg | 144 lb65.3 kg | 187 lb84.8 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Smith Machine JM Press | 74 lb33.6 kg | 109 lb49.4 kg | 148 lb67.1 kg | 192 lb87.1 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Smith Machine JM Press | 76 lb34.5 kg | 111 lb50.3 kg | 151 lb68.5 kg | 196 lb88.9 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Smith Machine JM Press | 77 lb34.9 kg | 114 lb51.7 kg | 155 lb70.3 kg | 201 lb91.2 kg |
Women’s Cable Fly vs Smith Machine JM 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 |
| Smith Machine JM Press | 21 lb9.5 kg | 32 lb14.5 kg | 46 lb20.9 kg | 62 lb28.1 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Smith Machine JM Press | 22 lb10 kg | 34 lb15.4 kg | 49 lb22.2 kg | 66 lb29.9 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Smith Machine JM Press | 23 lb10.4 kg | 36 lb16.3 kg | 52 lb23.6 kg | 70 lb31.8 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Smith Machine JM Press | 25 lb11.3 kg | 38 lb17.2 kg | 55 lb24.9 kg | 74 lb33.6 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Smith Machine JM Press | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 77 lb34.9 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Smith Machine JM Press | 27 lb12.2 kg | 42 lb19.1 kg | 60 lb27.2 kg | 81 lb36.7 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Smith Machine JM Press | 28 lb12.7 kg | 44 lb20 kg | 63 lb28.6 kg | 85 lb38.6 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Smith Machine JM Press | 29 lb13.2 kg | 46 lb20.9 kg | 65 lb29.5 kg | 88 lb39.9 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Smith Machine JM Press | 30 lb13.6 kg | 47 lb21.3 kg | 68 lb30.8 kg | 91 lb41.3 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Smith Machine JM Press | 32 lb14.5 kg | 49 lb22.2 kg | 70 lb31.8 kg | 95 lb43.1 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Smith Machine JM Press | 33 lb15 kg | 51 lb23.1 kg | 73 lb33.1 kg | 98 lb44.5 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Smith Machine JM Press | 34 lb15.4 kg | 53 lb24 kg | 75 lb34 kg | 101 lb45.8 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Smith Machine JM Press | 35 lb15.9 kg | 54 lb24.5 kg | 77 lb34.9 kg | 105 lb47.6 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Smith Machine JM Press | 36 lb16.3 kg | 56 lb25.4 kg | 80 lb36.3 kg | 108 lb49 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Smith Machine JM Press | 37 lb16.8 kg | 57 lb25.9 kg | 82 lb37.2 kg | 111 lb50.3 kg |
How Your Cable Fly vs Smith Machine JM Press Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
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)
For the most useful Cable Fly vs Smith Machine JM 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
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.
The target rises more slowly than bodyweight so larger lifters are expected to fly more resistance without pound-for-pound scaling.
3. Find the smith machine jm press strength level
For smith machine jm 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.
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.
| 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 smith machine jm 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 Smith Machine JM Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Smith Machine JM Press for Novice, Intermediate, Advanced, and Elite throughout the table.
7.7 → 14.5 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 Smith Machine JM Press standard minus the Cable Fly standard: zero means equal, above zero means the Smith Machine JM 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 Smith Machine JM Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Smith Machine JM Press for Novice, Intermediate, Advanced, and Elite throughout the table.
7.7 → 13.6 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 Smith Machine JM Press standard minus the Cable Fly standard: zero means equal, above zero means the Smith Machine JM 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 Smith Machine JM Press Exercises Used by This Calculator
Valid results depend on using the specified cable fly and smith machine jm press technique and load convention. Use strict, repeatable Cable Fly and Smith Machine JM 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 Smith Machine JM Press setup and load convention
The total Smith machine bar weight used for the JM press set. Valid Smith Machine JM Press reps. Lower to the approved JM-press line and press back with a triceps-dominant path without close-grip bench drift, skull-crusher drift, bounce, or spotter help. 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 Smith Machine JM 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.
- Smith Machine JM Press — View the individual Smith Machine JM 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.