Plate Loaded Chest Press vs Single Arm Cable Chest Press Strength Standards
Compare your plate loaded chest press and single arm cable chest press against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, priority.
First lift: displayed machine or stack weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, press the handles through the intended bilateral chest-press path without per-side entry inflation, shortened range, bounce, one-arm leading, bench-press substitution, or assisted positives. For the second exercise, press one cable handle forward from chest level through a controlled horizontal path, finish without trunk rotation, and return under control to the same start range. Heavier lift is not automatically the stronger one.
Plate Loaded Chest Press vs Single Arm Cable Chest Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the plate loaded chest press and single arm cable chest press to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Plate Loaded Chest Press / Single Arm Cable Chest Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Plate Loaded Chest Press vs Single Arm Cable Chest Press Standards
How to read the table: The first number is Plate Loaded Chest Press; the second is Single Arm Cable Chest Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 81 / 25 lb 36.7 / 11.3 kg | 115 / 42 lb 52.2 / 19.1 kg | 154 / 63 lb 69.9 / 28.6 kg | 196 / 87 lb 88.9 / 39.5 kg |
| 130 lb 59 kg | 85 / 26 lb 38.6 / 11.8 kg | 121 / 44 lb 54.9 / 20 kg | 162 / 67 lb 73.5 / 30.4 kg | 207 / 92 lb 93.9 / 41.7 kg |
| 140 lb 63.5 kg | 90 / 28 lb 40.8 / 12.7 kg | 127 / 47 lb 57.6 / 21.3 kg | 171 / 70 lb 77.6 / 31.8 kg | 217 / 96 lb 98.4 / 43.5 kg |
| 150 lb 68 kg | 94 / 29 lb 42.6 / 13.2 kg | 133 / 49 lb 60.3 / 22.2 kg | 179 / 73 lb 81.2 / 33.1 kg | 227 / 101 lb 103 / 45.8 kg |
| 160 lb 72.6 kg | 98 / 30 lb 44.5 / 13.6 kg | 139 / 51 lb 63 / 23.1 kg | 186 / 77 lb 84.4 / 34.9 kg | 237 / 105 lb 107.5 / 47.6 kg |
| 170 lb 77.1 kg | 102 / 32 lb 46.3 / 14.5 kg | 145 / 53 lb 65.8 / 24 kg | 194 / 80 lb 88 / 36.3 kg | 247 / 110 lb 112 / 49.9 kg |
| 180 lb 81.6 kg | 106 / 33 lb 48.1 / 15 kg | 150 / 55 lb 68 / 24.9 kg | 202 / 83 lb 91.6 / 37.6 kg | 257 / 114 lb 116.6 / 51.7 kg |
| 190 lb 86.2 kg | 110 / 34 lb 49.9 / 15.4 kg | 156 / 57 lb 70.8 / 25.9 kg | 209 / 86 lb 94.8 / 39 kg | 266 / 118 lb 120.7 / 53.5 kg |
| 200 lb 90.7 kg | 114 / 35 lb 51.7 / 15.9 kg | 161 / 59 lb 73 / 26.8 kg | 216 / 89 lb 98 / 40.4 kg | 275 / 122 lb 124.7 / 55.3 kg |
| 210 lb 95.3 kg | 118 / 36 lb 53.5 / 16.3 kg | 167 / 61 lb 75.7 / 27.7 kg | 223 / 92 lb 101.2 / 41.7 kg | 284 / 126 lb 128.8 / 57.2 kg |
| 220 lb 99.8 kg | 121 / 37 lb 54.9 / 16.8 kg | 172 / 63 lb 78 / 28.6 kg | 230 / 95 lb 104.3 / 43.1 kg | 293 / 130 lb 132.9 / 59 kg |
| 230 lb 104.3 kg | 125 / 39 lb 56.7 / 17.7 kg | 177 / 65 lb 80.3 / 29.5 kg | 237 / 98 lb 107.5 / 44.5 kg | 302 / 134 lb 137 / 60.8 kg |
| 240 lb 108.9 kg | 129 / 40 lb 58.5 / 18.1 kg | 182 / 67 lb 82.6 / 30.4 kg | 244 / 100 lb 110.7 / 45.4 kg | 311 / 138 lb 141.1 / 62.6 kg |
| 250 lb 113.4 kg | 132 / 41 lb 59.9 / 18.6 kg | 187 / 68 lb 84.8 / 30.8 kg | 251 / 103 lb 113.9 / 46.7 kg | 319 / 142 lb 144.7 / 64.4 kg |
| 260 lb 117.9 kg | 136 / 42 lb 61.7 / 19.1 kg | 192 / 70 lb 87.1 / 31.8 kg | 258 / 106 lb 117 / 48.1 kg | 328 / 145 lb 148.8 / 65.8 kg |
| 270 lb 122.5 kg | 139 / 43 lb 63 / 19.5 kg | 197 / 72 lb 89.4 / 32.7 kg | 264 / 109 lb 119.7 / 49.4 kg | 336 / 149 lb 152.4 / 67.6 kg |
| 280 lb 127 kg | 142 / 44 lb 64.4 / 20 kg | 202 / 74 lb 91.6 / 33.6 kg | 271 / 111 lb 122.9 / 50.3 kg | 344 / 153 lb 156 / 69.4 kg |
| 290 lb 131.5 kg | 146 / 45 lb 66.2 / 20.4 kg | 207 / 76 lb 93.9 / 34.5 kg | 277 / 114 lb 125.6 / 51.7 kg | 353 / 156 lb 160.1 / 70.8 kg |
| 300 lb 136.1 kg | 149 / 46 lb 67.6 / 20.9 kg | 212 / 77 lb 96.2 / 34.9 kg | 283 / 117 lb 128.4 / 53.1 kg | 361 / 160 lb 163.7 / 72.6 kg |
Women’s Plate Loaded Chest Press vs Single Arm Cable Chest Press Standards
How to read the table: The first number is Plate Loaded Chest Press; the second is Single Arm Cable Chest Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 41 / 14 lb 18.6 / 6.4 kg | 62 / 23 lb 28.1 / 10.4 kg | 87 / 37 lb 39.5 / 16.8 kg | 114 / 52 lb 51.7 / 23.6 kg |
| 110 lb 49.9 kg | 44 / 15 lb 20 / 6.8 kg | 66 / 24 lb 29.9 / 10.9 kg | 93 / 39 lb 42.2 / 17.7 kg | 122 / 55 lb 55.3 / 24.9 kg |
| 120 lb 54.4 kg | 47 / 16 lb 21.3 / 7.3 kg | 70 / 26 lb 31.8 / 11.8 kg | 98 / 41 lb 44.5 / 18.6 kg | 129 / 59 lb 58.5 / 26.8 kg |
| 130 lb 59 kg | 49 / 16 lb 22.2 / 7.3 kg | 74 / 27 lb 33.6 / 12.2 kg | 104 / 44 lb 47.2 / 20 kg | 136 / 62 lb 61.7 / 28.1 kg |
| 140 lb 63.5 kg | 52 / 17 lb 23.6 / 7.7 kg | 77 / 29 lb 34.9 / 13.2 kg | 109 / 46 lb 49.4 / 20.9 kg | 143 / 65 lb 64.9 / 29.5 kg |
| 150 lb 68 kg | 54 / 18 lb 24.5 / 8.2 kg | 81 / 30 lb 36.7 / 13.6 kg | 114 / 48 lb 51.7 / 21.8 kg | 150 / 68 lb 68 / 30.8 kg |
| 160 lb 72.6 kg | 56 / 19 lb 25.4 / 8.6 kg | 85 / 31 lb 38.6 / 14.1 kg | 119 / 50 lb 54 / 22.7 kg | 157 / 71 lb 71.2 / 32.2 kg |
| 170 lb 77.1 kg | 59 / 20 lb 26.8 / 9.1 kg | 88 / 33 lb 39.9 / 15 kg | 124 / 52 lb 56.2 / 23.6 kg | 163 / 74 lb 73.9 / 33.6 kg |
| 180 lb 81.6 kg | 61 / 20 lb 27.7 / 9.1 kg | 91 / 34 lb 41.3 / 15.4 kg | 129 / 54 lb 58.5 / 24.5 kg | 169 / 77 lb 76.7 / 34.9 kg |
| 190 lb 86.2 kg | 63 / 21 lb 28.6 / 9.5 kg | 95 / 35 lb 43.1 / 15.9 kg | 133 / 56 lb 60.3 / 25.4 kg | 176 / 80 lb 79.8 / 36.3 kg |
| 200 lb 90.7 kg | 65 / 22 lb 29.5 / 10 kg | 98 / 36 lb 44.5 / 16.3 kg | 138 / 58 lb 62.6 / 26.3 kg | 182 / 82 lb 82.6 / 37.2 kg |
| 210 lb 95.3 kg | 68 / 23 lb 30.8 / 10.4 kg | 101 / 38 lb 45.8 / 17.2 kg | 143 / 60 lb 64.9 / 27.2 kg | 188 / 85 lb 85.3 / 38.6 kg |
| 220 lb 99.8 kg | 70 / 23 lb 31.8 / 10.4 kg | 105 / 39 lb 47.6 / 17.7 kg | 147 / 62 lb 66.7 / 28.1 kg | 194 / 88 lb 88 / 39.9 kg |
| 230 lb 104.3 kg | 72 / 24 lb 32.7 / 10.9 kg | 108 / 40 lb 49 / 18.1 kg | 152 / 64 lb 68.9 / 29 kg | 199 / 90 lb 90.3 / 40.8 kg |
| 240 lb 108.9 kg | 74 / 25 lb 33.6 / 11.3 kg | 111 / 41 lb 50.3 / 18.6 kg | 156 / 66 lb 70.8 / 29.9 kg | 205 / 93 lb 93 / 42.2 kg |
How Your Plate Loaded Chest Press vs Single Arm Cable Chest Press Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Plate Loaded Chest Press and Single Arm Cable Chest Press sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the plate loaded chest press strength level
The standards use the sex-specific targets from the individual Plate Loaded Chest Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the single arm cable chest press strength level
For single arm cable chest press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the plate loaded chest press | Adjust plate loaded chest press targets to exact bodyweight with the two-thirds rule. |
| Rate the single arm cable chest press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
How Men’s Plate Loaded Chest Press and Single Arm Cable Chest Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the single arm cable chest press standard is higher; below zero means the plate loaded chest press standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Plate Loaded Chest Press for Novice, Intermediate, Advanced, and Elite throughout the table.
49.4 → 91.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the single arm cable chest press standard minus the plate loaded chest press standard. A plus sign means the single arm cable chest press standard is higher. A minus sign means the plate loaded chest press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −56 lb −25.4 kg | −73 lb −33.1 kg | −91 lb −41.3 kg | −109 lb −49.4 kg |
| 130 lb 59 kg | −59 lb −26.8 kg | −77 lb −34.9 kg | −95 lb −43.1 kg | −115 lb −52.2 kg |
| 140 lb 63.5 kg | −62 lb −28.1 kg | −80 lb −36.3 kg | −101 lb −45.8 kg | −121 lb −54.9 kg |
| 150 lb 68 kg | −65 lb −29.4 kg | −84 lb −38.1 kg | −106 lb −48.1 kg | −126 lb −57.2 kg |
| 160 lb 72.6 kg | −68 lb −30.9 kg | −88 lb −39.9 kg | −109 lb −49.5 kg | −132 lb −59.9 kg |
| 170 lb 77.1 kg | −70 lb −31.8 kg | −92 lb −41.8 kg | −114 lb −51.7 kg | −137 lb −62.1 kg |
| 180 lb 81.6 kg | −73 lb −33.1 kg | −95 lb −43.1 kg | −119 lb −54 kg | −143 lb −64.9 kg |
| 190 lb 86.2 kg | −76 lb −34.5 kg | −99 lb −44.9 kg | −123 lb −55.8 kg | −148 lb −67.2 kg |
| 200 lb 90.7 kg | −79 lb −35.8 kg | −102 lb −46.2 kg | −127 lb −57.6 kg | −153 lb −69.4 kg |
| 210 lb 95.3 kg | −82 lb −37.2 kg | −106 lb −48 kg | −131 lb −59.5 kg | −158 lb −71.6 kg |
| 220 lb 99.8 kg | −84 lb −38.1 kg | −109 lb −49.4 kg | −135 lb −61.2 kg | −163 lb −73.9 kg |
| 230 lb 104.3 kg | −86 lb −39 kg | −112 lb −50.8 kg | −139 lb −63 kg | −168 lb −76.2 kg |
| 240 lb 108.9 kg | −89 lb −40.4 kg | −115 lb −52.2 kg | −144 lb −65.3 kg | −173 lb −78.5 kg |
| 250 lb 113.4 kg | −91 lb −41.3 kg | −119 lb −54 kg | −148 lb −67.2 kg | −177 lb −80.3 kg |
| 260 lb 117.9 kg | −94 lb −42.6 kg | −122 lb −55.3 kg | −152 lb −68.9 kg | −183 lb −83 kg |
| 270 lb 122.5 kg | −96 lb −43.5 kg | −125 lb −56.7 kg | −155 lb −70.3 kg | −187 lb −84.8 kg |
| 280 lb 127 kg | −98 lb −44.4 kg | −128 lb −58 kg | −160 lb −72.6 kg | −191 lb −86.6 kg |
| 290 lb 131.5 kg | −101 lb −45.8 kg | −131 lb −59.4 kg | −163 lb −73.9 kg | −197 lb −89.3 kg |
| 300 lb 136.1 kg | −103 lb −46.7 kg | −135 lb −61.3 kg | −166 lb −75.3 kg | −201 lb −91.1 kg |
How Women’s Plate Loaded Chest Press and Single Arm Cable Chest Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
28.1 → 50.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the single arm cable chest press standard minus the plate loaded chest press standard. A plus sign means the single arm cable chest press standard is higher. A minus sign means the plate loaded chest press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −27 lb −12.2 kg | −39 lb −17.7 kg | −50 lb −22.7 kg | −62 lb −28.1 kg |
| 110 lb 49.9 kg | −29 lb −13.2 kg | −42 lb −19 kg | −54 lb −24.5 kg | −67 lb −30.4 kg |
| 120 lb 54.4 kg | −31 lb −14 kg | −44 lb −20 kg | −57 lb −25.9 kg | −70 lb −31.7 kg |
| 130 lb 59 kg | −33 lb −14.9 kg | −47 lb −21.4 kg | −60 lb −27.2 kg | −74 lb −33.6 kg |
| 140 lb 63.5 kg | −35 lb −15.9 kg | −48 lb −21.7 kg | −63 lb −28.5 kg | −78 lb −35.4 kg |
| 150 lb 68 kg | −36 lb −16.3 kg | −51 lb −23.1 kg | −66 lb −29.9 kg | −82 lb −37.2 kg |
| 160 lb 72.6 kg | −37 lb −16.8 kg | −54 lb −24.5 kg | −69 lb −31.3 kg | −86 lb −39 kg |
| 170 lb 77.1 kg | −39 lb −17.7 kg | −55 lb −24.9 kg | −72 lb −32.6 kg | −89 lb −40.3 kg |
| 180 lb 81.6 kg | −41 lb −18.6 kg | −57 lb −25.9 kg | −75 lb −34 kg | −92 lb −41.8 kg |
| 190 lb 86.2 kg | −42 lb −19.1 kg | −60 lb −27.2 kg | −77 lb −34.9 kg | −96 lb −43.5 kg |
| 200 lb 90.7 kg | −43 lb −19.5 kg | −62 lb −28.2 kg | −80 lb −36.3 kg | −100 lb −45.4 kg |
| 210 lb 95.3 kg | −45 lb −20.4 kg | −63 lb −28.6 kg | −83 lb −37.7 kg | −103 lb −46.7 kg |
| 220 lb 99.8 kg | −47 lb −21.4 kg | −66 lb −29.9 kg | −85 lb −38.6 kg | −106 lb −48.1 kg |
| 230 lb 104.3 kg | −48 lb −21.8 kg | −68 lb −30.9 kg | −88 lb −39.9 kg | −109 lb −49.5 kg |
| 240 lb 108.9 kg | −49 lb −22.3 kg | −70 lb −31.7 kg | −90 lb −40.9 kg | −112 lb −50.8 kg |
Plate Loaded Chest Press and Single Arm Cable Chest Press Exercises Used by This Calculator
The calculator expects repeatable plate loaded chest press and single arm cable chest press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Plate Loaded Chest Press and Single Arm Cable Chest Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Plate Loaded Chest Press setup and load convention
The total active plate-loaded machine resistance used for the bilateral press. Valid full-range bilateral machine press reps. Press the handles through the intended bilateral chest-press path without per-side entry inflation, shortened range, bounce, one-arm leading, bench-press substitution, or assisted positives. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Single Arm Cable Chest Press setup and load convention
The selected or loaded cable resistance for the one working handle and one arm at a time. Total valid reps across both arms combined. Press one cable handle forward from chest level through a controlled horizontal path, finish without trunk rotation, and return under control to the same start range. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Plate Loaded Chest Press result and one recent Single Arm Cable Chest Press result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Plate Loaded Chest Press — View the individual Plate Loaded Chest Press standards and next strength-level target.
- Single Arm Cable Chest Press — View the individual Single Arm Cable Chest Press standards and next strength-level target.
- Dumbbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Chest Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.