Incline Bench Press vs Cable Fly Strength Standards
Compare your incline bench press and cable fly against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a raw barbell incline bench press at approximately 30–45 degrees with the bar lowered to the upper chest and every rep locked out and a bilateral cable fly from a controlled open-chest position through matched arcs to a symmetrical finish. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Incline Bench Press vs Cable Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the incline bench press and cable fly to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your incline bench press and cable fly.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Incline Bench Press / Cable Fly, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Incline Bench Press vs Cable Fly Standards
How to read the table: The first number is Incline Bench Press; the second is Cable Fly. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 98 / 25 lb 44.5 / 11.3 kg | 133 / 42 lb 60.3 / 19.1 kg | 168 / 66 lb 76.2 / 29.9 kg | 203 / 92 lb 92.1 / 41.7 kg |
| 130 lb 59 kg | 103 / 26 lb 46.7 / 11.8 kg | 141 / 44 lb 64 / 20 kg | 177 / 69 lb 80.3 / 31.3 kg | 214 / 97 lb 97.1 / 44 kg |
| 140 lb 63.5 kg | 109 / 28 lb 49.4 / 12.7 kg | 148 / 47 lb 67.1 / 21.3 kg | 186 / 73 lb 84.4 / 33.1 kg | 225 / 102 lb 102.1 / 46.3 kg |
| 150 lb 68 kg | 114 / 29 lb 51.7 / 13.2 kg | 155 / 49 lb 70.3 / 22.2 kg | 195 / 76 lb 88.5 / 34.5 kg | 236 / 107 lb 107 / 48.5 kg |
| 160 lb 72.6 kg | 119 / 30 lb 54 / 13.6 kg | 161 / 51 lb 73 / 23.1 kg | 203 / 79 lb 92.1 / 35.8 kg | 246 / 111 lb 111.6 / 50.3 kg |
| 170 lb 77.1 kg | 123 / 32 lb 55.8 / 14.5 kg | 168 / 53 lb 76.2 / 24 kg | 212 / 83 lb 96.2 / 37.6 kg | 256 / 116 lb 116.1 / 52.6 kg |
| 180 lb 81.6 kg | 128 / 33 lb 58.1 / 15 kg | 175 / 55 lb 79.4 / 24.9 kg | 220 / 86 lb 99.8 / 39 kg | 266 / 121 lb 120.7 / 54.9 kg |
| 190 lb 86.2 kg | 133 / 34 lb 60.3 / 15.4 kg | 181 / 57 lb 82.1 / 25.9 kg | 228 / 89 lb 103.4 / 40.4 kg | 276 / 125 lb 125.2 / 56.7 kg |
| 200 lb 90.7 kg | 138 / 35 lb 62.6 / 15.9 kg | 187 / 59 lb 84.8 / 26.8 kg | 236 / 92 lb 107 / 41.7 kg | 286 / 129 lb 129.7 / 58.5 kg |
| 210 lb 95.3 kg | 142 / 36 lb 64.4 / 16.3 kg | 193 / 61 lb 87.5 / 27.7 kg | 244 / 95 lb 110.7 / 43.1 kg | 295 / 134 lb 133.8 / 60.8 kg |
| 220 lb 99.8 kg | 147 / 37 lb 66.7 / 16.8 kg | 200 / 63 lb 90.7 / 28.6 kg | 251 / 98 lb 113.9 / 44.5 kg | 304 / 138 lb 137.9 / 62.6 kg |
| 230 lb 104.3 kg | 151 / 39 lb 68.5 / 17.7 kg | 206 / 65 lb 93.4 / 29.5 kg | 259 / 101 lb 117.5 / 45.8 kg | 313 / 142 lb 142 / 64.4 kg |
| 240 lb 108.9 kg | 155 / 40 lb 70.3 / 18.1 kg | 212 / 67 lb 96.2 / 30.4 kg | 266 / 104 lb 120.7 / 47.2 kg | 323 / 146 lb 146.5 / 66.2 kg |
| 250 lb 113.4 kg | 160 / 41 lb 72.6 / 18.6 kg | 217 / 68 lb 98.4 / 30.8 kg | 274 / 107 lb 124.3 / 48.5 kg | 331 / 150 lb 150.1 / 68 kg |
| 260 lb 117.9 kg | 164 / 42 lb 74.4 / 19.1 kg | 223 / 70 lb 101.2 / 31.8 kg | 281 / 110 lb 127.5 / 49.9 kg | 340 / 154 lb 154.2 / 69.9 kg |
| 270 lb 122.5 kg | 168 / 43 lb 76.2 / 19.5 kg | 229 / 72 lb 103.9 / 32.7 kg | 288 / 112 lb 130.6 / 50.8 kg | 349 / 158 lb 158.3 / 71.7 kg |
| 280 lb 127 kg | 172 / 44 lb 78 / 20 kg | 234 / 74 lb 106.1 / 33.6 kg | 295 / 115 lb 133.8 / 52.2 kg | 357 / 162 lb 161.9 / 73.5 kg |
| 290 lb 131.5 kg | 176 / 45 lb 79.8 / 20.4 kg | 240 / 76 lb 108.9 / 34.5 kg | 302 / 118 lb 137 / 53.5 kg | 366 / 166 lb 166 / 75.3 kg |
| 300 lb 136.1 kg | 180 / 46 lb 81.6 / 20.9 kg | 245 / 77 lb 111.1 / 34.9 kg | 309 / 121 lb 140.2 / 54.9 kg | 374 / 169 lb 169.6 / 76.7 kg |
Women’s Incline Bench Press vs Cable Fly Standards
How to read the table: The first number is Incline Bench Press; the second is Cable Fly. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 46 / 11 lb 20.9 / 5 kg | 63 / 18 lb 28.6 / 8.2 kg | 80 / 31 lb 36.3 / 14.1 kg | 103 / 45 lb 46.7 / 20.4 kg |
| 110 lb 49.9 kg | 49 / 11 lb 22.2 / 5 kg | 67 / 20 lb 30.4 / 9.1 kg | 85 / 33 lb 38.6 / 15 kg | 110 / 48 lb 49.9 / 21.8 kg |
| 120 lb 54.4 kg | 52 / 12 lb 23.6 / 5.4 kg | 72 / 21 lb 32.7 / 9.5 kg | 90 / 35 lb 40.8 / 15.9 kg | 116 / 51 lb 52.6 / 23.1 kg |
| 130 lb 59 kg | 55 / 13 lb 24.9 / 5.9 kg | 75 / 22 lb 34 / 10 kg | 95 / 37 lb 43.1 / 16.8 kg | 123 / 54 lb 55.8 / 24.5 kg |
| 140 lb 63.5 kg | 57 / 13 lb 25.9 / 5.9 kg | 79 / 23 lb 35.8 / 10.4 kg | 100 / 39 lb 45.4 / 17.7 kg | 129 / 56 lb 58.5 / 25.4 kg |
| 150 lb 68 kg | 60 / 14 lb 27.2 / 6.4 kg | 83 / 24 lb 37.6 / 10.9 kg | 105 / 41 lb 47.6 / 18.6 kg | 135 / 59 lb 61.2 / 26.8 kg |
| 160 lb 72.6 kg | 63 / 15 lb 28.6 / 6.8 kg | 87 / 25 lb 39.5 / 11.3 kg | 110 / 43 lb 49.9 / 19.5 kg | 141 / 62 lb 64 / 28.1 kg |
| 170 lb 77.1 kg | 65 / 15 lb 29.5 / 6.8 kg | 90 / 26 lb 40.8 / 11.8 kg | 114 / 45 lb 51.7 / 20.4 kg | 147 / 64 lb 66.7 / 29 kg |
| 180 lb 81.6 kg | 68 / 16 lb 30.8 / 7.3 kg | 94 / 27 lb 42.6 / 12.2 kg | 119 / 46 lb 54 / 20.9 kg | 152 / 67 lb 68.9 / 30.4 kg |
| 190 lb 86.2 kg | 70 / 16 lb 31.8 / 7.3 kg | 97 / 28 lb 44 / 12.7 kg | 123 / 48 lb 55.8 / 21.8 kg | 158 / 69 lb 71.7 / 31.3 kg |
| 200 lb 90.7 kg | 73 / 17 lb 33.1 / 7.7 kg | 101 / 29 lb 45.8 / 13.2 kg | 127 / 50 lb 57.6 / 22.7 kg | 164 / 71 lb 74.4 / 32.2 kg |
| 210 lb 95.3 kg | 75 / 18 lb 34 / 8.2 kg | 104 / 30 lb 47.2 / 13.6 kg | 131 / 51 lb 59.4 / 23.1 kg | 169 / 74 lb 76.7 / 33.6 kg |
| 220 lb 99.8 kg | 77 / 18 lb 34.9 / 8.2 kg | 107 / 31 lb 48.5 / 14.1 kg | 136 / 53 lb 61.7 / 24 kg | 174 / 76 lb 78.9 / 34.5 kg |
| 230 lb 104.3 kg | 80 / 19 lb 36.3 / 8.6 kg | 110 / 32 lb 49.9 / 14.5 kg | 140 / 55 lb 63.5 / 24.9 kg | 180 / 78 lb 81.6 / 35.4 kg |
| 240 lb 108.9 kg | 82 / 19 lb 37.2 / 8.6 kg | 114 / 33 lb 51.7 / 15 kg | 144 / 56 lb 65.3 / 25.4 kg | 185 / 81 lb 83.9 / 36.7 kg |
How Your Incline Bench Press vs Cable Fly Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the incline bench press strength level
The incline bench press standards use the sex-specific standards from the individual incline bench press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more total weight without requiring strength to increase pound for pound.
3. 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 your exact bodyweight: 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.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 incline bench press | Adjust incline bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the cable fly | Adjust cable fly targets with the two-thirds 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Incline Bench Press and Cable Fly Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the cable fly standard is higher; below zero means the incline bench press standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
50.4 → 92.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable fly standard minus the incline bench press standard. A plus sign means the cable fly standard is higher. A minus sign means the incline bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −73 lb −33.2 kg | −91 lb −41.2 kg | −102 lb −46.3 kg | −111 lb −50.4 kg |
| 130 lb 59 kg | −77 lb −34.9 kg | −97 lb −44 kg | −108 lb −49 kg | −117 lb −53.1 kg |
| 140 lb 63.5 kg | −81 lb −36.7 kg | −101 lb −45.8 kg | −113 lb −51.3 kg | −123 lb −55.8 kg |
| 150 lb 68 kg | −85 lb −38.5 kg | −106 lb −48.1 kg | −119 lb −54 kg | −129 lb −58.5 kg |
| 160 lb 72.6 kg | −89 lb −40.4 kg | −110 lb −49.9 kg | −124 lb −56.3 kg | −135 lb −61.3 kg |
| 170 lb 77.1 kg | −91 lb −41.3 kg | −115 lb −52.2 kg | −129 lb −58.6 kg | −140 lb −63.5 kg |
| 180 lb 81.6 kg | −95 lb −43.1 kg | −120 lb −54.5 kg | −134 lb −60.8 kg | −145 lb −65.8 kg |
| 190 lb 86.2 kg | −99 lb −44.9 kg | −124 lb −56.2 kg | −139 lb −63 kg | −151 lb −68.5 kg |
| 200 lb 90.7 kg | −103 lb −46.7 kg | −128 lb −58 kg | −144 lb −65.3 kg | −157 lb −71.2 kg |
| 210 lb 95.3 kg | −106 lb −48.1 kg | −132 lb −59.8 kg | −149 lb −67.6 kg | −161 lb −73 kg |
| 220 lb 99.8 kg | −110 lb −49.9 kg | −137 lb −62.1 kg | −153 lb −69.4 kg | −166 lb −75.3 kg |
| 230 lb 104.3 kg | −112 lb −50.8 kg | −141 lb −63.9 kg | −158 lb −71.7 kg | −171 lb −77.6 kg |
| 240 lb 108.9 kg | −115 lb −52.2 kg | −145 lb −65.8 kg | −162 lb −73.5 kg | −177 lb −80.3 kg |
| 250 lb 113.4 kg | −119 lb −54 kg | −149 lb −67.6 kg | −167 lb −75.8 kg | −181 lb −82.1 kg |
| 260 lb 117.9 kg | −122 lb −55.3 kg | −153 lb −69.4 kg | −171 lb −77.6 kg | −186 lb −84.3 kg |
| 270 lb 122.5 kg | −125 lb −56.7 kg | −157 lb −71.2 kg | −176 lb −79.8 kg | −191 lb −86.6 kg |
| 280 lb 127 kg | −128 lb −58 kg | −160 lb −72.5 kg | −180 lb −81.6 kg | −195 lb −88.4 kg |
| 290 lb 131.5 kg | −131 lb −59.4 kg | −164 lb −74.4 kg | −184 lb −83.5 kg | −200 lb −90.7 kg |
| 300 lb 136.1 kg | −134 lb −60.7 kg | −168 lb −76.2 kg | −188 lb −85.3 kg | −205 lb −92.9 kg |
How Women’s Incline Bench Press and Cable Fly Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
26.3 → 47.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable fly standard minus the incline bench press standard. A plus sign means the cable fly standard is higher. A minus sign means the incline bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −35 lb −15.9 kg | −45 lb −20.4 kg | −49 lb −22.2 kg | −58 lb −26.3 kg |
| 110 lb 49.9 kg | −38 lb −17.2 kg | −47 lb −21.3 kg | −52 lb −23.6 kg | −62 lb −28.1 kg |
| 120 lb 54.4 kg | −40 lb −18.2 kg | −51 lb −23.2 kg | −55 lb −24.9 kg | −65 lb −29.5 kg |
| 130 lb 59 kg | −42 lb −19 kg | −53 lb −24 kg | −58 lb −26.3 kg | −69 lb −31.3 kg |
| 140 lb 63.5 kg | −44 lb −20 kg | −56 lb −25.4 kg | −61 lb −27.7 kg | −73 lb −33.1 kg |
| 150 lb 68 kg | −46 lb −20.8 kg | −59 lb −26.7 kg | −64 lb −29 kg | −76 lb −34.4 kg |
| 160 lb 72.6 kg | −48 lb −21.8 kg | −62 lb −28.2 kg | −67 lb −30.4 kg | −79 lb −35.9 kg |
| 170 lb 77.1 kg | −50 lb −22.7 kg | −64 lb −29 kg | −69 lb −31.3 kg | −83 lb −37.7 kg |
| 180 lb 81.6 kg | −52 lb −23.5 kg | −67 lb −30.4 kg | −73 lb −33.1 kg | −85 lb −38.5 kg |
| 190 lb 86.2 kg | −54 lb −24.5 kg | −69 lb −31.3 kg | −75 lb −34 kg | −89 lb −40.4 kg |
| 200 lb 90.7 kg | −56 lb −25.4 kg | −72 lb −32.6 kg | −77 lb −34.9 kg | −93 lb −42.2 kg |
| 210 lb 95.3 kg | −57 lb −25.8 kg | −74 lb −33.6 kg | −80 lb −36.3 kg | −95 lb −43.1 kg |
| 220 lb 99.8 kg | −59 lb −26.7 kg | −76 lb −34.4 kg | −83 lb −37.7 kg | −98 lb −44.4 kg |
| 230 lb 104.3 kg | −61 lb −27.7 kg | −78 lb −35.4 kg | −85 lb −38.6 kg | −102 lb −46.2 kg |
| 240 lb 108.9 kg | −63 lb −28.6 kg | −81 lb −36.7 kg | −88 lb −39.9 kg | −104 lb −47.2 kg |
Incline Bench Press and Cable Fly Exercises Used by This Calculator
This calculator uses a barbell incline bench press and a strict bilateral cable fly. Use strict canonical Incline Bench Press and Cable Fly tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a raw 30–45 degree barbell incline bench press
Lower the bar to the upper chest or clavicle with the feet planted and shoulders against the bench, then press to full elbow lockout. Do not enter a flat press, dumbbell press, Smith-machine press, machine press, partial rep, or equipped lift.
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.
Enter one recent Incline Bench Press result and one recent Cable Fly result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Incline Bench Press — View the individual Incline Bench Press standards and next strength-level target.
- Cable Fly — View the individual Cable Fly standards and next strength-level target.
- Machine Chest Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Incline Dumbbell Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Press Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.