Cable Fly

Cable Fly shows average weight and strength standards as a reference for chest. Primary muscles: Pectoralis major.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 39 kg

Women 20 kg

Cable Fly: Average weight [1RM]

Level
Beginner	5 kg	3 kg
Novice	18 kg	10 kg
Intermediate	39 kg	20 kg
Advanced	68 kg	35 kg
Elite	103 kg	53 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Men by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	1	7	21	42	69
55	1	9	24	47	75
60	2	11	28	52	81
65	3	13	31	56	87
70	4	15	34	60	92
75	5	17	37	64	97
80	7	19	40	68	102
85	8	22	43	72	106
90	9	24	46	76	111
95	10	26	49	79	115
100	12	28	51	83	119
105	13	30	54	86	123
110	14	31	57	89	127
115	16	33	59	93	131
120	17	35	62	96	135
125	18	37	64	99	138
130	19	39	67	102	142
135	21	41	69	104	145
140	22	42	71	107	149

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	15	33	58	88
20	5	17	38	66	101
25	5	18	39	68	103
30	5	18	39	68	103
35	5	18	39	68	103
40	5	18	39	68	103
45	5	17	37	64	98
50	5	16	34	60	92
55	4	15	32	56	85
60	4	13	29	51	78
65	4	12	26	46	70
70	3	11	24	41	63
75	3	10	21	37	56
80	3	9	19	33	50
85	2	8	17	30	45
90	2	7	15	27	41

Women by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	1	5	14	26	42
45	1	6	15	28	44
50	2	7	17	30	46
55	2	8	18	32	48
60	3	9	19	33	50
65	3	9	20	35	52
70	3	10	21	36	54
75	4	11	22	37	55
80	4	12	23	38	57
85	5	12	24	40	58
90	5	13	25	41	60
95	5	14	26	42	61
100	6	14	27	43	62
105	6	15	27	44	63
110	7	15	28	45	65
115	7	16	29	46	66
120	7	16	30	47	67

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	8	17	30	45
20	3	9	20	34	52
25	3	10	20	35	53
30	3	10	20	35	53
35	3	10	20	35	53
40	3	10	20	35	53
45	3	9	19	34	51
50	3	8	18	31	48
55	2	8	17	29	44
60	2	7	15	27	40
65	2	6	14	24	36
70	2	6	12	22	33
75	2	5	11	19	29
80	1	5	10	17	26
85	1	4	9	15	23
90	1	4	8	14	21

Note: The displayed load on machines and cables can vary by manufacturer and setup. Use these values as a comparison reference under similar equipment conditions.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	1	7	21	42	69
55	1	9	24	47	75
60	2	11	28	52	81
65	3	13	31	56	87
70	4	15	34	60	92
75	5	17	37	64	97
80	7	19	40	68	102
85	8	22	43	72	106
90	9	24	46	76	111
95	10	26	49	79	115
100	12	28	51	83	119
105	13	30	54	86	123
110	14	31	57	89	127
115	16	33	59	93	131
120	17	35	62	96	135
125	18	37	64	99	138
130	19	39	67	102	142
135	21	41	69	104	145
140	22	42	71	107	149

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	15	33	58	88
20	5	17	38	66	101
25	5	18	39	68	103
30	5	18	39	68	103
35	5	18	39	68	103
40	5	18	39	68	103
45	5	17	37	64	98
50	5	16	34	60	92
55	4	15	32	56	85
60	4	13	29	51	78
65	4	12	26	46	70
70	3	11	24	41	63
75	3	10	21	37	56
80	3	9	19	33	50
85	2	8	17	30	45
90	2	7	15	27	41

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	1	5	14	26	42
45	1	6	15	28	44
50	2	7	17	30	46
55	2	8	18	32	48
60	3	9	19	33	50
65	3	9	20	35	52
70	3	10	21	36	54
75	4	11	22	37	55
80	4	12	23	38	57
85	5	12	24	40	58
90	5	13	25	41	60
95	5	14	26	42	61
100	6	14	27	43	62
105	6	15	27	44	63
110	7	15	28	45	65
115	7	16	29	46	66
120	7	16	30	47	67

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	8	17	30	45
20	3	9	20	34	52
25	3	10	20	35	53
30	3	10	20	35	53
35	3	10	20	35	53
40	3	10	20	35	53
45	3	9	19	34	51
50	3	8	18	31	48
55	2	8	17	29	44
60	2	7	15	27	40
65	2	6	14	24	36
70	2	6	12	22	33
75	2	5	11	19	29
80	1	5	10	17	26
85	1	4	9	15	23
90	1	4	8	14	21

Group	Muscles
Primary muscles	Pectoralis major
Secondary muscles	Deltoids, Triceps brachii, Biceps brachii
Stabilizers	Rectus abdominis
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	1	7	21	42	69
55	1	9	24	47	75
60	2	11	28	52	81
65	3	13	31	56	87
70	4	15	34	60	92
75	5	17	37	64	97
80	7	19	40	68	102
85	8	22	43	72	106
90	9	24	46	76	111
95	10	26	49	79	115
100	12	28	51	83	119
105	13	30	54	86	123
110	14	31	57	89	127
115	16	33	59	93	131
120	17	35	62	96	135
125	18	37	64	99	138
130	19	39	67	102	142
135	21	41	69	104	145
140	22	42	71	107	149

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	15	33	58	88
20	5	17	38	66	101
25	5	18	39	68	103
30	5	18	39	68	103
35	5	18	39	68	103
40	5	18	39	68	103
45	5	17	37	64	98
50	5	16	34	60	92
55	4	15	32	56	85
60	4	13	29	51	78
65	4	12	26	46	70
70	3	11	24	41	63
75	3	10	21	37	56
80	3	9	19	33	50
85	2	8	17	30	45
90	2	7	15	27	41

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	1	5	14	26	42
45	1	6	15	28	44
50	2	7	17	30	46
55	2	8	18	32	48
60	3	9	19	33	50
65	3	9	20	35	52
70	3	10	21	36	54
75	4	11	22	37	55
80	4	12	23	38	57
85	5	12	24	40	58
90	5	13	25	41	60
95	5	14	26	42	61
100	6	14	27	43	62
105	6	15	27	44	63
110	7	15	28	45	65
115	7	16	29	46	66
120	7	16	30	47	67

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	8	17	30	45
20	3	9	20	34	52
25	3	10	20	35	53
30	3	10	20	35	53
35	3	10	20	35	53
40	3	10	20	35	53
45	3	9	19	34	51
50	3	8	18	31	48
55	2	8	17	29	44
60	2	7	15	27	40
65	2	6	14	24	36
70	2	6	12	22	33
75	2	5	11	19	29
80	1	5	10	17	26
85	1	4	9	15	23
90	1	4	8	14	21

Cable Fly

Average weight: Intermediate

Cable Fly: Average weight [1RM]

Cable Fly: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	1	7	21	42	69
55	1	9	24	47	75
60	2	11	28	52	81
65	3	13	31	56	87
70	4	15	34	60	92
75	5	17	37	64	97
80	7	19	40	68	102
85	8	22	43	72	106
90	9	24	46	76	111
95	10	26	49	79	115
100	12	28	51	83	119
105	13	30	54	86	123
110	14	31	57	89	127
115	16	33	59	93	131
120	17	35	62	96	135
125	18	37	64	99	138
130	19	39	67	102	142
135	21	41	69	104	145
140	22	42	71	107	149

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	15	33	58	88
20	5	17	38	66	101
25	5	18	39	68	103
30	5	18	39	68	103
35	5	18	39	68	103
40	5	18	39	68	103
45	5	17	37	64	98
50	5	16	34	60	92
55	4	15	32	56	85
60	4	13	29	51	78
65	4	12	26	46	70
70	3	11	24	41	63
75	3	10	21	37	56
80	3	9	19	33	50
85	2	8	17	30	45
90	2	7	15	27	41

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	1	5	14	26	42
45	1	6	15	28	44
50	2	7	17	30	46
55	2	8	18	32	48
60	3	9	19	33	50
65	3	9	20	35	52
70	3	10	21	36	54
75	4	11	22	37	55
80	4	12	23	38	57
85	5	12	24	40	58
90	5	13	25	41	60
95	5	14	26	42	61
100	6	14	27	43	62
105	6	15	27	44	63
110	7	15	28	45	65
115	7	16	29	46	66
120	7	16	30	47	67

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	8	17	30	45
20	3	9	20	34	52
25	3	10	20	35	53
30	3	10	20	35	53
35	3	10	20	35	53
40	3	10	20	35	53
45	3	9	19	34	51
50	3	8	18	31	48
55	2	8	17	29	44
60	2	7	15	27	40
65	2	6	14	24	36
70	2	6	12	22	33
75	2	5	11	19	29
80	1	5	10	17	26
85	1	4	9	15	23
90	1	4	8	14	21