Machine Chest Fly

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Pectoralis Major
Secondary Muscles	Deltoids
Stabilizer Muscles	Abdominal External Oblique, Tricep
Grip Muscles	None

Muscle Group

Muscles

Primary Muscles

Pectoralis Major

Secondary Muscles

Deltoids

Stabilizer Muscles

Abdominal External Oblique, Tricep

Grip Muscles

None

Machine Chest Fly Average Weight [1RM]

Level
Beg.	34 kg (74 lbs)	11 kg (25 lbs)
Nov.	57 kg (125 lbs)	23 kg (51 lbs)
Int.	87 kg (192 lbs)	40 kg (89 lbs)
Adv.	124 kg (274 lbs)	62 kg (137 lbs)
Pro	166 kg (365 lbs)	87 kg (192 lbs)

Level

Beg.

34 kg
(74 lbs)

11 kg
(25 lbs)

Nov.

57 kg
(125 lbs)

23 kg
(51 lbs)

Int.

87 kg
(192 lbs)

40 kg
(89 lbs)

Adv.

124 kg
(274 lbs)

62 kg
(137 lbs)

Pro

166 kg
(365 lbs)

87 kg
(192 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Machine Chest Fly Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	17	33	55	83	114
55	21	38	61	90	123
60	24	43	67	97	131
65	28	47	73	104	139
70	31	52	78	111	146
75	35	56	84	117	154
80	38	60	89	123	160
85	41	64	94	128	167
90	44	68	98	134	173
95	47	72	103	139	179
100	50	76	107	145	185
105	53	79	112	150	191
110	56	83	116	154	196
115	59	86	120	159	202
120	62	90	124	164	207
125	65	93	128	168	212
130	67	96	131	172	217
135	70	99	135	177	221
140	73	102	139	181	226

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	29	48	74	106	141
20	33	55	85	121	161
25	34	57	87	124	166
30	34	57	87	124	166
35	34	57	87	124	166
40	34	57	87	124	166
45	32	54	83	118	157
50	30	50	78	111	147
55	28	47	72	102	136
60	25	43	66	93	124
65	23	39	59	84	112
70	21	35	53	76	101
75	18	31	48	68	90
80	16	28	42	60	81
85	15	25	38	54	72
90	13	22	34	49	65

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	5	13	25	41	61
45	6	15	28	45	66
50	8	17	31	49	70
55	9	19	34	52	74
60	10	21	36	56	78
65	12	23	39	59	82
70	13	25	41	62	85
75	14	27	44	65	88
80	16	28	46	67	92
85	17	30	48	70	95
90	18	32	50	72	97
95	19	33	52	75	100
100	21	35	54	77	103
105	22	36	56	79	105
110	23	38	58	81	108
115	24	39	59	83	110
120	25	41	61	85	113

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	20	34	53	74
20	11	23	39	60	85
25	11	23	40	62	87
30	11	23	40	62	87
35	11	23	40	62	87
40	11	23	40	62	87
45	11	22	38	59	83
50	10	21	36	55	78
55	9	19	33	51	72
60	9	17	30	47	65
65	8	16	27	42	59
70	7	14	25	38	53
75	6	13	22	34	47
80	6	11	20	30	42
85	5	10	18	27	38
90	4	9	16	24	34

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-35 Calories
Medium	🔥 35-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 25-35 Calories

Medium

🔥 35-50 Calories

Hard

🔥 50-70 Calories

Max

🔥 70-90 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Machine Chest Fly Average Weight [1RM]

Machine Chest Fly Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	17	33	55	83	114
55	21	38	61	90	123
60	24	43	67	97	131
65	28	47	73	104	139
70	31	52	78	111	146
75	35	56	84	117	154
80	38	60	89	123	160
85	41	64	94	128	167
90	44	68	98	134	173
95	47	72	103	139	179
100	50	76	107	145	185
105	53	79	112	150	191
110	56	83	116	154	196
115	59	86	120	159	202
120	62	90	124	164	207
125	65	93	128	168	212
130	67	96	131	172	217
135	70	99	135	177	221
140	73	102	139	181	226

Age	Beg.	Nov.	Int.	Adv.	Pro
15	29	48	74	106	141
20	33	55	85	121	161
25	34	57	87	124	166
30	34	57	87	124	166
35	34	57	87	124	166
40	34	57	87	124	166
45	32	54	83	118	157
50	30	50	78	111	147
55	28	47	72	102	136
60	25	43	66	93	124
65	23	39	59	84	112
70	21	35	53	76	101
75	18	31	48	68	90
80	16	28	42	60	81
85	15	25	38	54	72
90	13	22	34	49	65

BW	Beg.	Nov.	Int.	Adv.	Pro
40	5	13	25	41	61
45	6	15	28	45	66
50	8	17	31	49	70
55	9	19	34	52	74
60	10	21	36	56	78
65	12	23	39	59	82
70	13	25	41	62	85
75	14	27	44	65	88
80	16	28	46	67	92
85	17	30	48	70	95
90	18	32	50	72	97
95	19	33	52	75	100
100	21	35	54	77	103
105	22	36	56	79	105
110	23	38	58	81	108
115	24	39	59	83	110
120	25	41	61	85	113

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	20	34	53	74
20	11	23	39	60	85
25	11	23	40	62	87
30	11	23	40	62	87
35	11	23	40	62	87
40	11	23	40	62	87
45	11	22	38	59	83
50	10	21	36	55	78
55	9	19	33	51	72
60	9	17	30	47	65
65	8	16	27	42	59
70	7	14	25	38	53
75	6	13	22	34	47
80	6	11	20	30	42
85	5	10	18	27	38
90	4	9	16	24	34

BW	Beg.	Nov.	Int.	Adv.	Pro
50	17	33	55	83	114
55	21	38	61	90	123
60	24	43	67	97	131
65	28	47	73	104	139
70	31	52	78	111	146
75	35	56	84	117	154
80	38	60	89	123	160
85	41	64	94	128	167
90	44	68	98	134	173
95	47	72	103	139	179
100	50	76	107	145	185
105	53	79	112	150	191
110	56	83	116	154	196
115	59	86	120	159	202
120	62	90	124	164	207
125	65	93	128	168	212
130	67	96	131	172	217
135	70	99	135	177	221
140	73	102	139	181	226

Age	Beg.	Nov.	Int.	Adv.	Pro
15	29	48	74	106	141
20	33	55	85	121	161
25	34	57	87	124	166
30	34	57	87	124	166
35	34	57	87	124	166
40	34	57	87	124	166
45	32	54	83	118	157
50	30	50	78	111	147
55	28	47	72	102	136
60	25	43	66	93	124
65	23	39	59	84	112
70	21	35	53	76	101
75	18	31	48	68	90
80	16	28	42	60	81
85	15	25	38	54	72
90	13	22	34	49	65

BW	Beg.	Nov.	Int.	Adv.	Pro
40	5	13	25	41	61
45	6	15	28	45	66
50	8	17	31	49	70
55	9	19	34	52	74
60	10	21	36	56	78
65	12	23	39	59	82
70	13	25	41	62	85
75	14	27	44	65	88
80	16	28	46	67	92
85	17	30	48	70	95
90	18	32	50	72	97
95	19	33	52	75	100
100	21	35	54	77	103
105	22	36	56	79	105
110	23	38	58	81	108
115	24	39	59	83	110
120	25	41	61	85	113

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	20	34	53	74
20	11	23	39	60	85
25	11	23	40	62	87
30	11	23	40	62	87
35	11	23	40	62	87
40	11	23	40	62	87
45	11	22	38	59	83
50	10	21	36	55	78
55	9	19	33	51	72
60	9	17	30	47	65
65	8	16	27	42	59
70	7	14	25	38	53
75	6	13	22	34	47
80	6	11	20	30	42
85	5	10	18	27	38
90	4	9	16	24	34

BW	Beg.	Nov.	Int.	Adv.	Pro
50	17	33	55	83	114
55	21	38	61	90	123
60	24	43	67	97	131
65	28	47	73	104	139
70	31	52	78	111	146
75	35	56	84	117	154
80	38	60	89	123	160
85	41	64	94	128	167
90	44	68	98	134	173
95	47	72	103	139	179
100	50	76	107	145	185
105	53	79	112	150	191
110	56	83	116	154	196
115	59	86	120	159	202
120	62	90	124	164	207
125	65	93	128	168	212
130	67	96	131	172	217
135	70	99	135	177	221
140	73	102	139	181	226

Age	Beg.	Nov.	Int.	Adv.	Pro
15	29	48	74	106	141
20	33	55	85	121	161
25	34	57	87	124	166
30	34	57	87	124	166
35	34	57	87	124	166
40	34	57	87	124	166
45	32	54	83	118	157
50	30	50	78	111	147
55	28	47	72	102	136
60	25	43	66	93	124
65	23	39	59	84	112
70	21	35	53	76	101
75	18	31	48	68	90
80	16	28	42	60	81
85	15	25	38	54	72
90	13	22	34	49	65

BW	Beg.	Nov.	Int.	Adv.	Pro
40	5	13	25	41	61
45	6	15	28	45	66
50	8	17	31	49	70
55	9	19	34	52	74
60	10	21	36	56	78
65	12	23	39	59	82
70	13	25	41	62	85
75	14	27	44	65	88
80	16	28	46	67	92
85	17	30	48	70	95
90	18	32	50	72	97
95	19	33	52	75	100
100	21	35	54	77	103
105	22	36	56	79	105
110	23	38	58	81	108
115	24	39	59	83	110
120	25	41	61	85	113

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	20	34	53	74
20	11	23	39	60	85
25	11	23	40	62	87
30	11	23	40	62	87
35	11	23	40	62	87
40	11	23	40	62	87
45	11	22	38	59	83
50	10	21	36	55	78
55	9	19	33	51	72
60	9	17	30	47	65
65	8	16	27	42	59
70	7	14	25	38	53
75	6	13	22	34	47
80	6	11	20	30	42
85	5	10	18	27	38
90	4	9	16	24	34