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Machine Chest Fly strength standards

What is a good Machine Chest Fly?

For a 180 lb male, an Intermediate Machine Chest Fly is about 199 lb (1.11x bodyweight). Advanced starts around 275 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Machine Chest Fly Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Machine Chest Fly standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Machine Chest Fly Standards by Age

How the Machine Chest Fly standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Machine Chest Fly standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Machine Chest Fly Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 199 lbs (1.11x bodyweight) on the Machine Chest Fly is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Machine Chest Fly Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Primary Muscles Biceps, Anterior Deltoid, Pectorals
Equipment Chest Fly Machine
  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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Machine Chest Fly table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Machine Chest Fly itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Machine Chest Fly depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Machine Chest Fly after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Machine Chest Fly table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.