Cable Fly vs Swiss Bar Close Grip Bench Press Strength Standards
Compare your cable fly and swiss bar close grip bench press against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare 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, the lifter must lower under control to the specified chest or near-chest bottom position, then press to full controlled elbow extension. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Swiss Bar Close Grip Bench Press Strength Standards
The paired standards below show what the cable fly and swiss bar close grip 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 / Swiss Bar Close Grip Bench Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Cable Fly vs Swiss Bar Close 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 |
| Swiss Bar Close Grip Bench Press | 81 lb36.7 kg | 112 lb50.8 kg | 148 lb67.1 kg | 185 lb83.9 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Swiss Bar Close Grip Bench Press | 85 lb38.6 kg | 118 lb53.5 kg | 156 lb70.8 kg | 195 lb88.5 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Swiss Bar Close Grip Bench Press | 90 lb40.8 kg | 124 lb56.2 kg | 164 lb74.4 kg | 205 lb93 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Swiss Bar Close Grip Bench Press | 94 lb42.6 kg | 130 lb59 kg | 172 lb78 kg | 214 lb97.1 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Swiss Bar Close Grip Bench Press | 98 lb44.5 kg | 136 lb61.7 kg | 179 lb81.2 kg | 224 lb101.6 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Swiss Bar Close Grip Bench Press | 102 lb46.3 kg | 141 lb64 kg | 187 lb84.8 kg | 233 lb105.7 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Swiss Bar Close Grip Bench Press | 106 lb48.1 kg | 147 lb66.7 kg | 194 lb88 kg | 242 lb109.8 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Swiss Bar Close Grip Bench Press | 110 lb49.9 kg | 152 lb68.9 kg | 201 lb91.2 kg | 251 lb113.9 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Swiss Bar Close Grip Bench Press | 114 lb51.7 kg | 157 lb71.2 kg | 208 lb94.3 kg | 260 lb117.9 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Swiss Bar Close Grip Bench Press | 118 lb53.5 kg | 162 lb73.5 kg | 215 lb97.5 kg | 268 lb121.6 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Swiss Bar Close Grip Bench Press | 121 lb54.9 kg | 168 lb76.2 kg | 222 lb100.7 kg | 277 lb125.6 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Swiss Bar Close Grip Bench Press | 125 lb56.7 kg | 173 lb78.5 kg | 228 lb103.4 kg | 285 lb129.3 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Swiss Bar Close Grip Bench Press | 129 lb58.5 kg | 178 lb80.7 kg | 235 lb106.6 kg | 293 lb132.9 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Swiss Bar Close Grip Bench Press | 132 lb59.9 kg | 183 lb83 kg | 241 lb109.3 kg | 301 lb136.5 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Swiss Bar Close Grip Bench Press | 136 lb61.7 kg | 187 lb84.8 kg | 248 lb112.5 kg | 309 lb140.2 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Swiss Bar Close Grip Bench Press | 139 lb63 kg | 192 lb87.1 kg | 254 lb115.2 kg | 317 lb143.8 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Swiss Bar Close Grip Bench Press | 142 lb64.4 kg | 197 lb89.4 kg | 260 lb117.9 kg | 325 lb147.4 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Swiss Bar Close Grip Bench Press | 146 lb66.2 kg | 201 lb91.2 kg | 266 lb120.7 kg | 333 lb151 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Swiss Bar Close Grip Bench Press | 149 lb67.6 kg | 206 lb93.4 kg | 273 lb123.8 kg | 340 lb154.2 kg |
Women’s Cable Fly vs Swiss Bar Close 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 |
| Swiss Bar Close Grip Bench Press | 39 lb17.7 kg | 57 lb25.9 kg | 78 lb35.4 kg | 101 lb45.8 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Swiss Bar Close Grip Bench Press | 41 lb18.6 kg | 61 lb27.7 kg | 83 lb37.6 kg | 107 lb48.5 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Swiss Bar Close Grip Bench Press | 44 lb20 kg | 65 lb29.5 kg | 88 lb39.9 kg | 114 lb51.7 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Swiss Bar Close Grip Bench Press | 46 lb20.9 kg | 68 lb30.8 kg | 93 lb42.2 kg | 120 lb54.4 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Swiss Bar Close Grip Bench Press | 49 lb22.2 kg | 72 lb32.7 kg | 97 lb44 kg | 126 lb57.2 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Swiss Bar Close Grip Bench Press | 51 lb23.1 kg | 75 lb34 kg | 102 lb46.3 kg | 132 lb59.9 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Swiss Bar Close Grip Bench Press | 53 lb24 kg | 78 lb35.4 kg | 106 lb48.1 kg | 138 lb62.6 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Swiss Bar Close Grip Bench Press | 55 lb24.9 kg | 82 lb37.2 kg | 111 lb50.3 kg | 143 lb64.9 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Swiss Bar Close Grip Bench Press | 58 lb26.3 kg | 85 lb38.6 kg | 115 lb52.2 kg | 149 lb67.6 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Swiss Bar Close Grip Bench Press | 60 lb27.2 kg | 88 lb39.9 kg | 119 lb54 kg | 155 lb70.3 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Swiss Bar Close Grip Bench Press | 62 lb28.1 kg | 91 lb41.3 kg | 124 lb56.2 kg | 160 lb72.6 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Swiss Bar Close Grip Bench Press | 64 lb29 kg | 94 lb42.6 kg | 128 lb58.1 kg | 165 lb74.8 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Swiss Bar Close Grip Bench Press | 66 lb29.9 kg | 97 lb44 kg | 132 lb59.9 kg | 170 lb77.1 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Swiss Bar Close Grip Bench Press | 68 lb30.8 kg | 100 lb45.4 kg | 136 lb61.7 kg | 176 lb79.8 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Swiss Bar Close Grip Bench Press | 70 lb31.8 kg | 103 lb46.7 kg | 140 lb63.5 kg | 181 lb82.1 kg |
How Your Cable Fly vs Swiss Bar Close Grip Bench Press Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Cable Fly and Swiss Bar Close 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.
The target rises more slowly than bodyweight so larger lifters are expected to fly more resistance without pound-for-pound scaling.
3. Find the swiss bar close grip bench press strength level
The standards use the sex-specific thresholds from the individual Swiss Bar Close Grip 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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 swiss bar close 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Cable Fly and Swiss Bar Close Grip 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.
Across 120–300 lb bodyweight, the Elite gap changes from 42.2 to 77.5 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Swiss Bar Close Grip Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Swiss Bar Close 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 Swiss Bar Close Grip Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Swiss Bar Close Grip Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
25.4 → 45.4 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 Swiss Bar Close Grip Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Swiss Bar Close 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 Swiss Bar Close Grip Bench Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the cable fly and swiss bar close grip bench press setup consistent with their individual rules. Use strict, repeatable Cable Fly and Swiss Bar Close 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 Swiss Bar Close Grip Bench Press setup and load convention
The entered weight for strict Swiss Bar Close Grip Bench Press. Valid Swiss Bar Close Grip Bench Press reps. The lifter must lower under control to the approved chest or near-chest bottom position, then press to full controlled elbow extension. A valid finish requires controlled lockout with stable shoulders, wrists, and bar path without rack contact or spotter assistance. 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 Swiss Bar Close 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.
- Swiss Bar Close Grip Bench Press — View the individual Swiss Bar Close 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.