Skip to content

Machine Chest Fly Strength Standards

Quick Answer Machine Chest Fly

A 180 lb male with an Intermediate-level Machine Chest Fly of 199 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 275 lbs (1.53x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Competition-Verified

How strong is your Machine Chest Fly? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Biceps, Anterior Deltoid, Pectorals
Equipment Chest Fly Machine
Data Points 71 rows

How Strong Is Your Machine Chest Fly?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

How Much Should You Machine Chest Fly?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 38 73 121 182 251
120 45 83 134 197 269
130 52 92 146 211 285
140 59 101 157 225 301
150 66 110 168 238 317
160 73 119 179 251 331
170 80 127 189 263 345
180 86 135 199 275 359
190 92 143 209 286 372
200 99 151 218 297 384
210 105 159 227 308 396
220 111 166 236 318 408
230 117 173 245 328 419
240 123 181 253 338 430
250 129 188 261 347 441
260 134 194 269 357 451
270 140 201 277 366 461
280 145 208 285 374 471
290 150 214 292 383 481
300 156 220 300 391 490
310 161 226 307 399 499

How Does Age Affect Machine Chest Fly Strength?

How Machine Chest Fly standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 63 106 164 233 311
20 72 122 187 267 356
25 74 125 192 274 365
30 74 125 192 274 365
35 74 125 192 274 365
40 74 125 192 274 365
45 71 119 182 260 346
50 66 111 171 244 325
55 61 103 158 225 301
60 56 94 144 206 274
65 50 85 131 186 248
70 45 76 117 167 222
75 41 68 105 149 199
80 36 61 94 133 178
85 32 55 84 120 159
90 29 49 76 108 144

What Do Machine Chest Fly Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Machine Chest Fly, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Machine Chest Fly with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Machine Chest Fly is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Machine Chest Fly through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Machine Chest Fly strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Machine Chest Fly

Tier-specific training recommendations to move your Machine Chest Fly to the next level.

Beginner → Novice Building Your Foundation
  • Train the Machine Chest Fly 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Machine Chest Fly.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Machine Chest Fly plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Machine Chest Fly strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Machine Chest Fly

  1. Adjust the seat height so that the handles are at chest level when seated.
  2. Sit back with your back firmly against the pad and feet flat on the floor.
  3. Grasp the handles with a neutral grip (palms facing each other).
  4. Start with your arms extended but slightly bent at the elbows to prevent joint strain.
  5. Exhale and bring the handles together in a wide arc, focusing on squeezing your chest muscles.
  6. Pause for a moment at the peak contraction.
  7. Inhale and slowly return to the starting position, keeping the movement controlled.
  8. Repeat for the desired number of repetitions.

Tips for Machine Chest Fly

  • Keep a slight bend in your elbows to protect your joints.
  • Focus on a slow and controlled motion to maximize muscle engagement.
  • Avoid locking out your elbows at the end of the movement.
  • Maintain a neutral spine and avoid arching your back.
  • Adjust the seat height correctly to ensure optimal muscle targeting.

Where Do These Machine Chest Fly Standards Come From?

These Machine Chest Fly standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Machine Chest Fly Good for Your Weight?

Strength standards help you objectively measure your Machine Chest Fly performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Machine Chest Fly 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Machine Chest Fly depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Machine Chest Fly within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE