Cable Fly vs Wide Grip Bench Press Strength Standards
Compare your cable fly and 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: total barbell load 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, use a wider-than-standard grip, lower under control to a consistent chest touch, and press to full lockout with stable bench contact. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Wide Grip Bench Press Strength Standards
These bodyweight tables place the cable fly and 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 / 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 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 |
| Wide Grip Bench Press | 91 lb41.3 kg | 133 lb60.3 kg | 168 lb76.2 kg | 203 lb92.1 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Wide Grip Bench Press | 96 lb43.5 kg | 141 lb64 kg | 177 lb80.3 kg | 214 lb97.1 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Wide Grip Bench Press | 101 lb45.8 kg | 148 lb67.1 kg | 186 lb84.4 kg | 225 lb102.1 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Wide Grip Bench Press | 106 lb48.1 kg | 155 lb70.3 kg | 195 lb88.5 kg | 236 lb107 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Wide Grip Bench Press | 111 lb50.3 kg | 161 lb73 kg | 203 lb92.1 kg | 246 lb111.6 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Wide Grip Bench Press | 115 lb52.2 kg | 168 lb76.2 kg | 212 lb96.2 kg | 256 lb116.1 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Wide Grip Bench Press | 120 lb54.4 kg | 175 lb79.4 kg | 220 lb99.8 kg | 266 lb120.7 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Wide Grip Bench Press | 124 lb56.2 kg | 181 lb82.1 kg | 228 lb103.4 kg | 276 lb125.2 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Wide Grip Bench Press | 128 lb58.1 kg | 187 lb84.8 kg | 236 lb107 kg | 286 lb129.7 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Wide Grip Bench Press | 133 lb60.3 kg | 193 lb87.5 kg | 244 lb110.7 kg | 295 lb133.8 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Wide Grip Bench Press | 137 lb62.1 kg | 200 lb90.7 kg | 251 lb113.9 kg | 304 lb137.9 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Wide Grip Bench Press | 141 lb64 kg | 206 lb93.4 kg | 259 lb117.5 kg | 313 lb142 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Wide Grip Bench Press | 145 lb65.8 kg | 212 lb96.2 kg | 266 lb120.7 kg | 323 lb146.5 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Wide Grip Bench Press | 149 lb67.6 kg | 217 lb98.4 kg | 274 lb124.3 kg | 331 lb150.1 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Wide Grip Bench Press | 153 lb69.4 kg | 223 lb101.2 kg | 281 lb127.5 kg | 340 lb154.2 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Wide Grip Bench Press | 157 lb71.2 kg | 229 lb103.9 kg | 288 lb130.6 kg | 349 lb158.3 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Wide Grip Bench Press | 161 lb73 kg | 234 lb106.1 kg | 295 lb133.8 kg | 357 lb161.9 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Wide Grip Bench Press | 164 lb74.4 kg | 240 lb108.9 kg | 302 lb137 kg | 366 lb166 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Wide Grip Bench Press | 168 lb76.2 kg | 245 lb111.1 kg | 309 lb140.2 kg | 374 lb169.6 kg |
Women’s Cable Fly vs 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 |
| Wide Grip Bench Press | 43 lb19.5 kg | 69 lb31.3 kg | 94 lb42.6 kg | 117 lb53.1 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Wide Grip Bench Press | 46 lb20.9 kg | 73 lb33.1 kg | 100 lb45.4 kg | 124 lb56.2 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Wide Grip Bench Press | 49 lb22.2 kg | 78 lb35.4 kg | 106 lb48.1 kg | 132 lb59.9 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Wide Grip Bench Press | 52 lb23.6 kg | 82 lb37.2 kg | 112 lb50.8 kg | 139 lb63 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Wide Grip Bench Press | 54 lb24.5 kg | 86 lb39 kg | 117 lb53.1 kg | 146 lb66.2 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Wide Grip Bench Press | 57 lb25.9 kg | 90 lb40.8 kg | 123 lb55.8 kg | 153 lb69.4 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Wide Grip Bench Press | 60 lb27.2 kg | 94 lb42.6 kg | 128 lb58.1 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Wide Grip Bench Press | 62 lb28.1 kg | 98 lb44.5 kg | 134 lb60.8 kg | 166 lb75.3 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Wide Grip Bench Press | 64 lb29 kg | 102 lb46.3 kg | 139 lb63 kg | 173 lb78.5 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Wide Grip Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 144 lb65.3 kg | 179 lb81.2 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Wide Grip Bench Press | 69 lb31.3 kg | 109 lb49.4 kg | 149 lb67.6 kg | 185 lb83.9 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Wide Grip Bench Press | 71 lb32.2 kg | 113 lb51.3 kg | 154 lb69.9 kg | 191 lb86.6 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Wide Grip Bench Press | 74 lb33.6 kg | 116 lb52.6 kg | 159 lb72.1 kg | 198 lb89.8 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Wide Grip Bench Press | 76 lb34.5 kg | 120 lb54.4 kg | 164 lb74.4 kg | 203 lb92.1 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Wide Grip Bench Press | 78 lb35.4 kg | 123 lb55.8 kg | 168 lb76.2 kg | 209 lb94.8 kg |
How Your Cable Fly vs Wide Grip Bench 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
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 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
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.
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 wide grip bench press strength level
The standards use the sex-specific thresholds from the individual Wide 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.
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
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports 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 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Cable Fly and Wide Grip Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Wide Grip Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
50.4 → 92.9 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 Wide Grip Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the 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 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 32.7 to 58.1 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Wide Grip Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the 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 Wide Grip Bench Press Exercises Used by This Calculator
For a useful comparison, perform a strict cable fly and a strict wide grip bench press using the setup and load rules below. Use strict, repeatable Cable Fly and 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 Wide Grip Bench Press setup and load convention
Wide Grip Bench Press only. Use a wider-than-standard grip, lower under control to a consistent chest touch, and press to full lockout with stable bench contact. Do not enter standard-grip substitution, close-grip substitution, chest bounce, ultra-wide partials, board support, Smith-machine pressing, equipped benching, or spotter assistance.
Enter one recent Cable Fly result and one recent Wide Grip Bench Press result
First lift: total selected cable weight and 1–12 strict reps. Second lift: total barbell load and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Cable Fly — View the individual Cable Fly standards and next strength-level target.
- Wide Grip Bench Press — View the individual 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.