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Pec Deck Fly Standards (lb)

Pec deck fly strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our pec deck fly standards are based on 5,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Pec Deck Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 43 x0.39 78 x0.71 125 x1.14 184 x1.67 250 x2.27
120 50 x0.42 87 x0.73 137 x1.14 198 x1.65 267 x2.22
130 57 x0.44 96 x0.74 149 x1.14 212 x1.63 283 x2.17
140 64 x0.46 105 x0.75 160 x1.14 225 x1.61 298 x2.13
150 71 x0.47 114 x0.76 170 x1.13 238 x1.58 312 x2.08
160 78 x0.48 122 x0.77 180 x1.13 250 x1.56 326 x2.04
170 84 x0.49 131 x0.77 190 x1.12 261 x1.54 339 x2
180 91 x0.5 139 x0.77 200 x1.11 272 x1.51 352 x1.96
190 97 x0.51 146 x0.77 209 x1.1 283 x1.49 364 x1.92
200 103 x0.51 154 x0.77 218 x1.09 294 x1.47 376 x1.88
210 109 x0.52 161 x0.77 227 x1.08 304 x1.45 388 x1.85
220 115 x0.52 168 x0.77 235 x1.07 314 x1.43 399 x1.81
230 121 x0.52 175 x0.76 244 x1.06 323 x1.4 409 x1.78
240 126 x0.53 182 x0.76 252 x1.05 332 x1.38 420 x1.75
250 132 x0.53 189 x0.76 260 x1.04 341 x1.37 430 x1.72
260 137 x0.53 195 x0.75 267 x1.03 350 x1.35 440 x1.69
270 143 x0.53 202 x0.75 275 x1.02 359 x1.33 449 x1.66
280 148 x0.53 208 x0.74 282 x1.01 367 x1.31 459 x1.64
290 153 x0.53 214 x0.74 289 x1 375 x1.29 468 x1.61
300 158 x0.53 220 x0.73 296 x0.99 383 x1.28 476 x1.59
310 163 x0.53 226 x0.73 303 x0.98 391 x1.26 485 x1.56
All 80 130 195 273 361

These male standards were last updated 14 hours ago and are based on 2,000 filtered lifts.

Female Pec Deck Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 17 x0.18 35 x0.39 61 x0.68 95 x1.05 134 x1.48
100 19 x0.19 38 x0.38 66 x0.66 100 x1 140 x1.4
110 22 x0.2 42 x0.38 70 x0.64 106 x0.96 147 x1.33
120 24 x0.2 45 x0.37 74 x0.62 111 x0.92 153 x1.27
130 26 x0.2 48 x0.37 78 x0.6 116 x0.89 158 x1.22
140 28 x0.2 51 x0.36 82 x0.59 120 x0.86 164 x1.17
150 30 x0.2 54 x0.36 86 x0.57 125 x0.83 169 x1.12
160 32 x0.2 56 x0.35 89 x0.56 129 x0.8 173 x1.08
170 34 x0.2 59 x0.35 92 x0.54 133 x0.78 178 x1.05
180 36 x0.2 62 x0.34 95 x0.53 136 x0.76 182 x1.01
190 38 x0.2 64 x0.34 98 x0.52 140 x0.74 186 x0.98
200 40 x0.2 66 x0.33 101 x0.51 143 x0.72 190 x0.95
210 42 x0.2 69 x0.33 104 x0.49 147 x0.7 194 x0.92
220 43 x0.2 71 x0.32 107 x0.48 150 x0.68 198 x0.9
230 45 x0.2 73 x0.32 109 x0.47 153 x0.66 201 x0.88
240 47 x0.19 75 x0.31 112 x0.47 156 x0.65 205 x0.85
250 48 x0.19 77 x0.31 114 x0.46 159 x0.63 208 x0.83
260 50 x0.19 79 x0.3 116 x0.45 161 x0.62 211 x0.81
All 29 53 86 127 173

These female standards were last updated 14 hours ago and are based on 223 filtered lifts.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench Press 8,623,000 lifts Squat 5,072,000 lifts Deadlift 5,168,000 lifts Shoulder Press 1,329,000 lifts Barbell Curl 657,000 lifts Military Press 55,000 lifts Incline Bench Press 230,000 lifts Hex Bar Deadlift 152,000 lifts Bent Over Row 415,000 lifts Front Squat 443,000 lifts Sumo Deadlift 28,000 lifts Hip Thrust 83,000 lifts Romanian Deadlift 98,000 lifts Close Grip Bench Press 12,000 lifts Preacher Curl 10,000 lifts T-Bar Row 35,000 lifts Rack Pull 9,000 lifts Barbell Shrug 57,000 lifts Pendlay Row 28,000 lifts Lying Tricep Extension 25,000 lifts Decline Bench Press 47,000 lifts Tricep Extension 33,000 lifts Stiff Legged Deadlift 4,000 lifts Box Squat 6,000 lifts Wrist Curl 3,000 lifts Upright Row 34,000 lifts Bulgarian Split Squat 3,000 lifts Zercher Squat 2,000 lifts Barbell Lunge 2,000 lifts Floor Press 3,000 lifts Reverse Wrist Curl 1,000 lifts Good Morning 18,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 719,000 lifts Push Ups 332,000 lifts Dips 291,000 lifts Chin Ups 143,000 lifts Bodyweight Squat 8,000 lifts Sit Ups 37,000 lifts One Arm Push Ups 4,000 lifts Muscle Ups 36,000 lifts Crunches 21,000 lifts Burpees 3,000 lifts Handstand Push Ups 3,000 lifts Single Leg Squat 7,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 351,000 lifts Clean and Jerk 125,000 lifts Snatch 130,000 lifts Clean 100,000 lifts Push Press 86,000 lifts Clean and Press 98,000 lifts Push Jerk 10,000 lifts Overhead Squat 5,000 lifts Power Snatch 2,000 lifts Thruster 13,000 lifts

Dumbbell

Dumbbell Bench Press 492,000 lifts Dumbbell Curl 439,000 lifts Dumbbell Shoulder Press 254,000 lifts Incline Dumbbell Bench Press 110,000 lifts Dumbbell Row 111,000 lifts Dumbbell Lateral Raise 74,000 lifts Dumbbell Hammer Curl 14,000 lifts Dumbbell Tricep Extension 24,000 lifts Dumbbell Fly 33,000 lifts Goblet Squat 6,000 lifts Dumbbell Shrug 37,000 lifts Dumbbell Lunge 27,000 lifts Dumbbell Concentration Curl 21,000 lifts Lying Dumbbell Tricep Extension 11,000 lifts Arnold Press 4,000 lifts Dumbbell Front Raise 28,000 lifts Incline Dumbbell Curl 2,000 lifts Dumbbell Bulgarian Split Squat 5,000 lifts Dumbbell Pullover 2,000 lifts Incline Dumbbell Fly 12,000 lifts Dumbbell Reverse Fly 1,000 lifts Decline Dumbbell Bench Press 1,000 lifts

Machine

Sled Leg Press 206,000 lifts Chest Press 15,000 lifts Horizontal Leg Press 122,000 lifts Leg Extension 75,000 lifts Machine Shoulder Press 7,000 lifts Calf Raise 43,000 lifts Seated Leg Curl 30,000 lifts Seated Calf Raise 2,000 lifts Pec Deck Fly 5,000 lifts Vertical Leg Press 5,000 lifts Hack Squat 4,000 lifts Lying Leg Curl 23,000 lifts Hip Abduction 3,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 181,000 lifts Tricep Pushdown 49,000 lifts Seated Cable Row 13,000 lifts Tricep Rope Pushdown 38,000 lifts Cable Fly 3,000 lifts Face Pull 4,000 lifts + More Exercises

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Exercise Comparisons

Compare pec deck fly versus one of the following exercises:

Sled Leg Press Chest Press Horizontal Leg Press Leg Extension Machine Shoulder Press Calf Raise Seated Leg Curl Seated Calf Raise Vertical Leg Press Hack Squat Lying Leg Curl Hip Abduction Hip Adduction