Cable Fly vs Smith Machine Wide Grip Bench Press Strength Standards
Compare your cable fly and smith machine wide-grip bench press against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review 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 light mid-sternum contact; press to elbows within 5 degrees of full extension without bounce, rehooking, support loss, or asymmetry. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Smith Machine Wide-Grip Bench Press Strength Standards
These bodyweight tables place the cable fly and smith machine wide-grip bench 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 / Smith Machine Wide-Grip Bench 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 Smith Machine Wide-Grip 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 |
| Smith Machine Wide-Grip Bench Press | 99 lb44.9 kg | 136 lb61.7 kg | 177 lb80.3 kg | 220 lb99.8 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Smith Machine Wide-Grip Bench Press | 105 lb47.6 kg | 144 lb65.3 kg | 186 lb84.4 kg | 232 lb105.2 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 Wide-Grip Bench Press | 110 lb49.9 kg | 151 lb68.5 kg | 196 lb88.9 kg | 244 lb110.7 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Smith Machine Wide-Grip Bench Press | 115 lb52.2 kg | 158 lb71.7 kg | 205 lb93 kg | 255 lb115.7 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 Wide-Grip Bench Press | 120 lb54.4 kg | 165 lb74.8 kg | 214 lb97.1 kg | 267 lb121.1 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Smith Machine Wide-Grip Bench Press | 125 lb56.7 kg | 172 lb78 kg | 223 lb101.2 kg | 278 lb126.1 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Smith Machine Wide-Grip Bench Press | 130 lb59 kg | 178 lb80.7 kg | 232 lb105.2 kg | 288 lb130.6 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 Wide-Grip Bench Press | 135 lb61.2 kg | 185 lb83.9 kg | 240 lb108.9 kg | 299 lb135.6 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 Wide-Grip Bench Press | 140 lb63.5 kg | 191 lb86.6 kg | 248 lb112.5 kg | 309 lb140.2 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 Wide-Grip Bench Press | 144 lb65.3 kg | 198 lb89.8 kg | 257 lb116.6 kg | 320 lb145.1 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 Wide-Grip Bench Press | 149 lb67.6 kg | 204 lb92.5 kg | 265 lb120.2 kg | 330 lb149.7 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 Wide-Grip Bench Press | 153 lb69.4 kg | 210 lb95.3 kg | 273 lb123.8 kg | 340 lb154.2 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 Wide-Grip Bench Press | 158 lb71.7 kg | 216 lb98 kg | 280 lb127 kg | 349 lb158.3 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Smith Machine Wide-Grip Bench Press | 162 lb73.5 kg | 222 lb100.7 kg | 288 lb130.6 kg | 359 lb162.8 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 Wide-Grip Bench Press | 166 lb75.3 kg | 228 lb103.4 kg | 296 lb134.3 kg | 369 lb167.4 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 Wide-Grip Bench Press | 171 lb77.6 kg | 234 lb106.1 kg | 303 lb137.4 kg | 378 lb171.5 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Smith Machine Wide-Grip Bench Press | 175 lb79.4 kg | 240 lb108.9 kg | 311 lb141.1 kg | 387 lb175.5 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 Wide-Grip Bench Press | 179 lb81.2 kg | 245 lb111.1 kg | 318 lb144.2 kg | 396 lb179.6 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 Wide-Grip Bench Press | 183 lb83 kg | 251 lb113.9 kg | 325 lb147.4 kg | 405 lb183.7 kg |
Women’s Cable Fly vs Smith Machine Wide-Grip 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 |
| Smith Machine Wide-Grip Bench Press | 50 lb22.7 kg | 71 lb32.2 kg | 96 lb43.5 kg | 125 lb56.7 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Smith Machine Wide-Grip Bench Press | 53 lb24 kg | 76 lb34.5 kg | 102 lb46.3 kg | 133 lb60.3 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 Wide-Grip Bench Press | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg | 141 lb64 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Smith Machine Wide-Grip Bench Press | 59 lb26.8 kg | 85 lb38.6 kg | 115 lb52.2 kg | 149 lb67.6 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 Wide-Grip Bench Press | 62 lb28.1 kg | 89 lb40.4 kg | 120 lb54.4 kg | 157 lb71.2 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Smith Machine Wide-Grip Bench Press | 65 lb29.5 kg | 93 lb42.2 kg | 126 lb57.2 kg | 164 lb74.4 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 Wide-Grip Bench Press | 68 lb30.8 kg | 97 lb44 kg | 132 lb59.9 kg | 171 lb77.6 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Smith Machine Wide-Grip Bench Press | 71 lb32.2 kg | 101 lb45.8 kg | 137 lb62.1 kg | 178 lb80.7 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 Wide-Grip Bench Press | 73 lb33.1 kg | 105 lb47.6 kg | 142 lb64.4 kg | 185 lb83.9 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 Wide-Grip Bench Press | 76 lb34.5 kg | 109 lb49.4 kg | 148 lb67.1 kg | 192 lb87.1 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 Wide-Grip Bench Press | 79 lb35.8 kg | 113 lb51.3 kg | 153 lb69.4 kg | 199 lb90.3 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 Wide-Grip Bench Press | 81 lb36.7 kg | 116 lb52.6 kg | 158 lb71.7 kg | 205 lb93 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Smith Machine Wide-Grip Bench Press | 84 lb38.1 kg | 120 lb54.4 kg | 163 lb73.9 kg | 212 lb96.2 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 Wide-Grip Bench Press | 86 lb39 kg | 124 lb56.2 kg | 168 lb76.2 kg | 218 lb98.9 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Smith Machine Wide-Grip Bench Press | 89 lb40.4 kg | 127 lb57.6 kg | 172 lb78 kg | 224 lb101.6 kg |
How Your Cable Fly vs Smith Machine Wide-Grip 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)
Use recent Cable Fly and Smith Machine Wide-Grip 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
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 smith machine wide-grip bench press strength level
For smith machine wide-grip bench 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
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.
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 smith machine wide-grip 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 Smith Machine Wide-Grip Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 58.1 to 107 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Wide-Grip Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Smith Machine Wide-Grip 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 Smith Machine Wide-Grip Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 100–240 lb bodyweight, the Elite gap changes from 36.3 to 64.9 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Wide-Grip Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Smith Machine Wide-Grip 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 Smith Machine Wide-Grip Bench Press Exercises Used by This Calculator
For a useful comparison, perform a strict cable fly and a strict smith machine wide-grip bench press using the setup and load rules below. Use strict, repeatable Cable Fly and Smith Machine Wide-Grip 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 Smith Machine Wide-Grip Bench Press setup and load convention
Use Smith rails vertical within 1 degree and a non-counterbalanced bar. Measure actual unloaded resistance and enter it plus every plate on both sleeves. Center a rigid 0-degree bench. Maintain head, shoulders, back, and glutes in contact and feet planted. Set safety stops 2 cm plus or minus 0.5 cm below chest-touch height. Use a closed pronated grip whose hand centers equal 2.0 times measured biacromial width plus or minus 2 cm, capped at 81 cm. If the calculated target exceeds 81 cm, use exactly 81 cm. Lower to light mid-sternum contact; press to elbows within 5 degrees of full extension without bounce, rehooking, support loss, or asymmetry. Count 1–12 controlled reps. Chalk/wrist wraps allowed; straps/hooks and assistance prohibited.
Enter one recent Cable Fly result and one recent Smith Machine Wide-Grip 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.
- Smith Machine Wide-Grip Bench Press — View the individual Smith Machine Wide-Grip 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.