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Machine Chest Fly Strength Standards for Men and Women

Discover how your Machine Chest Fly performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Machine Chest Fly Strength Level

Calculate Your Machine Chest Fly Strength

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Machine Chest Fly Weight Standards

Compare your Machine Chest Fly performance to these weight standards and see where you stand.

LevelWeight
Beginner84 lbs
Novice135 lbs
Intermediate202 lbs
Advanced284 lbs
Elite375 lbs

Machine Chest Fly Bodyweight Ratio Standards

See how your Machine Chest Fly strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.00
Advanced1.50
Elite2.00
LevelBodyweight Ratio
Beginner0.15
Novice0.35
Intermediate0.60
Advanced0.90
Elite1.30

Machine Chest Fly Standards by Bodyweight

Find the Machine Chest Fly strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs48 lbs83 lbs131 lbs192 lbs261 lbs
120 lbs55 lbs93 lbs144 lbs207 lbs279 lbs
130 lbs62 lbs102 lbs156 lbs221 lbs295 lbs
140 lbs69 lbs111 lbs167 lbs235 lbs311 lbs
150 lbs76 lbs120 lbs178 lbs248 lbs327 lbs
160 lbs83 lbs129 lbs189 lbs261 lbs341 lbs
170 lbs90 lbs137 lbs199 lbs273 lbs355 lbs
180 lbs96 lbs145 lbs209 lbs285 lbs369 lbs
190 lbs102 lbs153 lbs219 lbs296 lbs382 lbs
200 lbs109 lbs161 lbs228 lbs307 lbs394 lbs
210 lbs115 lbs169 lbs237 lbs318 lbs406 lbs
220 lbs121 lbs176 lbs246 lbs328 lbs418 lbs
230 lbs127 lbs183 lbs255 lbs338 lbs429 lbs
240 lbs133 lbs191 lbs263 lbs348 lbs440 lbs
250 lbs139 lbs198 lbs271 lbs357 lbs451 lbs
260 lbs144 lbs204 lbs279 lbs367 lbs461 lbs
270 lbs150 lbs211 lbs287 lbs376 lbs471 lbs
280 lbs155 lbs218 lbs295 lbs384 lbs481 lbs
290 lbs160 lbs224 lbs302 lbs393 lbs491 lbs
300 lbs166 lbs230 lbs310 lbs401 lbs500 lbs
310 lbs171 lbs236 lbs317 lbs409 lbs509 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs21 lbs39 lbs66 lbs103 lbs146 lbs
100 lbs24 lbs43 lbs72 lbs110 lbs155 lbs
110 lbs27 lbs47 lbs78 lbs118 lbs164 lbs
120 lbs30 lbs52 lbs84 lbs125 lbs172 lbs
130 lbs32 lbs56 lbs89 lbs131 lbs180 lbs
140 lbs35 lbs60 lbs94 lbs138 lbs188 lbs
150 lbs38 lbs63 lbs99 lbs144 lbs195 lbs
160 lbs40 lbs67 lbs104 lbs149 lbs202 lbs
170 lbs43 lbs71 lbs108 lbs155 lbs208 lbs
180 lbs46 lbs74 lbs113 lbs160 lbs214 lbs
190 lbs48 lbs77 lbs117 lbs165 lbs220 lbs
200 lbs51 lbs81 lbs121 lbs170 lbs226 lbs
210 lbs53 lbs84 lbs125 lbs175 lbs231 lbs
220 lbs55 lbs87 lbs129 lbs180 lbs237 lbs
230 lbs58 lbs90 lbs132 lbs184 lbs242 lbs
240 lbs60 lbs93 lbs136 lbs188 lbs247 lbs
250 lbs62 lbs96 lbs139 lbs192 lbs251 lbs
260 lbs64 lbs98 lbs143 lbs196 lbs256 lbs

Machine Chest Fly Standards by Age

Discover how Machine Chest Fly strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1573 lbs116 lbs174 lbs243 lbs321 lbs
2082 lbs132 lbs197 lbs277 lbs366 lbs
2584 lbs135 lbs202 lbs284 lbs375 lbs
3084 lbs135 lbs202 lbs284 lbs375 lbs
3584 lbs135 lbs202 lbs284 lbs375 lbs
4084 lbs135 lbs202 lbs284 lbs375 lbs
4581 lbs129 lbs192 lbs270 lbs356 lbs
5076 lbs121 lbs181 lbs254 lbs335 lbs
5571 lbs113 lbs168 lbs235 lbs311 lbs
6066 lbs104 lbs154 lbs216 lbs284 lbs
6560 lbs95 lbs141 lbs196 lbs258 lbs
7055 lbs86 lbs127 lbs177 lbs232 lbs
7551 lbs78 lbs115 lbs159 lbs209 lbs
8046 lbs71 lbs104 lbs143 lbs188 lbs
8542 lbs65 lbs94 lbs130 lbs169 lbs
9039 lbs59 lbs86 lbs118 lbs154 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1531 lbs54 lbs86 lbs126 lbs173 lbs
2034 lbs60 lbs97 lbs143 lbs197 lbs
2535 lbs61 lbs99 lbs147 lbs202 lbs
3035 lbs61 lbs99 lbs147 lbs202 lbs
3535 lbs61 lbs99 lbs147 lbs202 lbs
4035 lbs61 lbs99 lbs147 lbs202 lbs
4534 lbs59 lbs94 lbs140 lbs192 lbs
5032 lbs56 lbs89 lbs132 lbs181 lbs
5531 lbs52 lbs83 lbs123 lbs168 lbs
6029 lbs49 lbs77 lbs113 lbs154 lbs
6527 lbs45 lbs70 lbs103 lbs140 lbs
7025 lbs41 lbs64 lbs93 lbs127 lbs
7524 lbs38 lbs58 lbs84 lbs115 lbs
8022 lbs35 lbs53 lbs77 lbs104 lbs
8521 lbs32 lbs49 lbs70 lbs94 lbs
9020 lbs30 lbs45 lbs64 lbs86 lbs

Machine Chest Fly Overview

The Machine Chest Fly isolates the pectoral muscles, providing a controlled environment for a deep chest contraction and muscle hypertrophy.

Muscles Worked

Equipment Needed

Chest Fly Machine

How To Perform the 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.

Want to perfect your form? Check out our detailed guide on Machine Chest Fly for proper technique and tips.

Pro 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.

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Ready to Improve Your Machine Chest Fly?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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