Plate Loaded Shoulder Press vs Seated Cable Shoulder Press Strength Standards
Compare your plate loaded shoulder press and seated cable shoulder press against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, complete strict plate loaded shoulder press repetitions through full range with a stable setup, controlled weight, and no assistance. For the second exercise, press the handles upward to a controlled overhead finish. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Plate Loaded Shoulder Press vs Seated Cable Shoulder Press Strength Standards by Bodyweight
These bodyweight tables place the plate loaded shoulder press and seated cable shoulder press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Plate Loaded Shoulder Press / Seated Cable Shoulder Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Plate Loaded Shoulder Press vs Seated Cable Shoulder Press Standards
How to read the table: The first number is Plate Loaded Shoulder Press; the second is Seated Cable Shoulder 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 | 59 / 39 lb 26.8 / 17.7 kg | 87 / 59 lb 39.5 / 26.8 kg | 118 / 81 lb 53.5 / 36.7 kg | 151 / 106 lb 68.5 / 48.1 kg |
| 130 lb 59 kg | 62 / 41 lb 28.1 / 18.6 kg | 92 / 62 lb 41.7 / 28.1 kg | 124 / 85 lb 56.2 / 38.6 kg | 159 / 112 lb 72.1 / 50.8 kg |
| 140 lb 63.5 kg | 65 / 43 lb 29.5 / 19.5 kg | 96 / 65 lb 43.5 / 29.5 kg | 131 / 90 lb 59.4 / 40.8 kg | 167 / 117 lb 75.7 / 53.1 kg |
| 150 lb 68 kg | 68 / 45 lb 30.8 / 20.4 kg | 101 / 68 lb 45.8 / 30.8 kg | 137 / 94 lb 62.1 / 42.6 kg | 175 / 123 lb 79.4 / 55.8 kg |
| 160 lb 72.6 kg | 71 / 47 lb 32.2 / 21.3 kg | 105 / 71 lb 47.6 / 32.2 kg | 143 / 98 lb 64.9 / 44.5 kg | 183 / 128 lb 83 / 58.1 kg |
| 170 lb 77.1 kg | 74 / 49 lb 33.6 / 22.2 kg | 110 / 74 lb 49.9 / 33.6 kg | 149 / 102 lb 67.6 / 46.3 kg | 190 / 134 lb 86.2 / 60.8 kg |
| 180 lb 81.6 kg | 77 / 51 lb 34.9 / 23.1 kg | 114 / 77 lb 51.7 / 34.9 kg | 154 / 106 lb 69.9 / 48.1 kg | 198 / 139 lb 89.8 / 63 kg |
| 190 lb 86.2 kg | 80 / 53 lb 36.3 / 24 kg | 118 / 80 lb 53.5 / 36.3 kg | 160 / 110 lb 72.6 / 49.9 kg | 205 / 144 lb 93 / 65.3 kg |
| 200 lb 90.7 kg | 83 / 55 lb 37.6 / 24.9 kg | 122 / 83 lb 55.3 / 37.6 kg | 166 / 114 lb 75.3 / 51.7 kg | 212 / 149 lb 96.2 / 67.6 kg |
| 210 lb 95.3 kg | 86 / 57 lb 39 / 25.9 kg | 126 / 86 lb 57.2 / 39 kg | 171 / 118 lb 77.6 / 53.5 kg | 219 / 154 lb 99.3 / 69.9 kg |
| 220 lb 99.8 kg | 88 / 58 lb 39.9 / 26.3 kg | 130 / 88 lb 59 / 39.9 kg | 176 / 121 lb 79.8 / 54.9 kg | 226 / 159 lb 102.5 / 72.1 kg |
| 230 lb 104.3 kg | 91 / 60 lb 41.3 / 27.2 kg | 134 / 91 lb 60.8 / 41.3 kg | 182 / 125 lb 82.6 / 56.7 kg | 233 / 164 lb 105.7 / 74.4 kg |
| 240 lb 108.9 kg | 93 / 62 lb 42.2 / 28.1 kg | 138 / 93 lb 62.6 / 42.2 kg | 187 / 129 lb 84.8 / 58.5 kg | 240 / 168 lb 108.9 / 76.2 kg |
| 250 lb 113.4 kg | 96 / 64 lb 43.5 / 29 kg | 142 / 96 lb 64.4 / 43.5 kg | 192 / 132 lb 87.1 / 59.9 kg | 246 / 173 lb 111.6 / 78.5 kg |
| 260 lb 117.9 kg | 99 / 65 lb 44.9 / 29.5 kg | 145 / 99 lb 65.8 / 44.9 kg | 197 / 136 lb 89.4 / 61.7 kg | 253 / 177 lb 114.8 / 80.3 kg |
| 270 lb 122.5 kg | 101 / 67 lb 45.8 / 30.4 kg | 149 / 101 lb 67.6 / 45.8 kg | 202 / 139 lb 91.6 / 63 kg | 259 / 182 lb 117.5 / 82.6 kg |
| 280 lb 127 kg | 104 / 69 lb 47.2 / 31.3 kg | 153 / 104 lb 69.4 / 47.2 kg | 207 / 142 lb 93.9 / 64.4 kg | 265 / 186 lb 120.2 / 84.4 kg |
| 290 lb 131.5 kg | 106 / 70 lb 48.1 / 31.8 kg | 156 / 106 lb 70.8 / 48.1 kg | 212 / 146 lb 96.2 / 66.2 kg | 272 / 191 lb 123.4 / 86.6 kg |
| 300 lb 136.1 kg | 108 / 72 lb 49 / 32.7 kg | 160 / 108 lb 72.6 / 49 kg | 217 / 149 lb 98.4 / 67.6 kg | 278 / 195 lb 126.1 / 88.5 kg |
Women’s Plate Loaded Shoulder Press vs Seated Cable Shoulder Press Standards
How to read the table: The first number is Plate Loaded Shoulder Press; the second is Seated Cable Shoulder 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 | 27 / 21 lb 12.2 / 9.5 kg | 43 / 32 lb 19.5 / 14.5 kg | 63 / 46 lb 28.6 / 20.9 kg | 85 / 62 lb 38.6 / 28.1 kg |
| 110 lb 49.9 kg | 29 / 22 lb 13.2 / 10 kg | 46 / 34 lb 20.9 / 15.4 kg | 67 / 49 lb 30.4 / 22.2 kg | 90 / 66 lb 40.8 / 29.9 kg |
| 120 lb 54.4 kg | 31 / 23 lb 14.1 / 10.4 kg | 49 / 36 lb 22.2 / 16.3 kg | 72 / 52 lb 32.7 / 23.6 kg | 96 / 70 lb 43.5 / 31.8 kg |
| 130 lb 59 kg | 33 / 25 lb 15 / 11.3 kg | 52 / 38 lb 23.6 / 17.2 kg | 75 / 55 lb 34 / 24.9 kg | 101 / 74 lb 45.8 / 33.6 kg |
| 140 lb 63.5 kg | 34 / 26 lb 15.4 / 11.8 kg | 54 / 40 lb 24.5 / 18.1 kg | 79 / 57 lb 35.8 / 25.9 kg | 106 / 77 lb 48.1 / 34.9 kg |
| 150 lb 68 kg | 36 / 27 lb 16.3 / 12.2 kg | 57 / 42 lb 25.9 / 19.1 kg | 83 / 60 lb 37.6 / 27.2 kg | 111 / 81 lb 50.3 / 36.7 kg |
| 160 lb 72.6 kg | 38 / 28 lb 17.2 / 12.7 kg | 60 / 44 lb 27.2 / 20 kg | 87 / 63 lb 39.5 / 28.6 kg | 116 / 85 lb 52.6 / 38.6 kg |
| 170 lb 77.1 kg | 39 / 29 lb 17.7 / 13.2 kg | 62 / 46 lb 28.1 / 20.9 kg | 90 / 65 lb 40.8 / 29.5 kg | 121 / 88 lb 54.9 / 39.9 kg |
| 180 lb 81.6 kg | 41 / 30 lb 18.6 / 13.6 kg | 64 / 47 lb 29 / 21.3 kg | 94 / 68 lb 42.6 / 30.8 kg | 125 / 91 lb 56.7 / 41.3 kg |
| 190 lb 86.2 kg | 42 / 32 lb 19.1 / 14.5 kg | 67 / 49 lb 30.4 / 22.2 kg | 97 / 70 lb 44 / 31.8 kg | 130 / 95 lb 59 / 43.1 kg |
| 200 lb 90.7 kg | 44 / 33 lb 20 / 15 kg | 69 / 51 lb 31.3 / 23.1 kg | 101 / 73 lb 45.8 / 33.1 kg | 134 / 98 lb 60.8 / 44.5 kg |
| 210 lb 95.3 kg | 45 / 34 lb 20.4 / 15.4 kg | 71 / 53 lb 32.2 / 24 kg | 104 / 75 lb 47.2 / 34 kg | 139 / 101 lb 63 / 45.8 kg |
| 220 lb 99.8 kg | 46 / 35 lb 20.9 / 15.9 kg | 74 / 54 lb 33.6 / 24.5 kg | 107 / 77 lb 48.5 / 34.9 kg | 143 / 105 lb 64.9 / 47.6 kg |
| 230 lb 104.3 kg | 48 / 36 lb 21.8 / 16.3 kg | 76 / 56 lb 34.5 / 25.4 kg | 110 / 80 lb 49.9 / 36.3 kg | 148 / 108 lb 67.1 / 49 kg |
| 240 lb 108.9 kg | 49 / 37 lb 22.2 / 16.8 kg | 78 / 57 lb 35.4 / 25.9 kg | 114 / 82 lb 51.7 / 37.2 kg | 152 / 111 lb 68.9 / 50.3 kg |
How Your Plate Loaded Shoulder Press vs Seated Cable Shoulder 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
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Plate Loaded Shoulder Press vs Seated Cable Shoulder Press comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the plate loaded shoulder press strength level
For plate loaded shoulder 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.
3. Find the seated cable shoulder press strength level
The standards use the sex-specific thresholds from the individual Seated Cable Shoulder 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 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 shoulder press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the seated cable shoulder 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 Shoulder Press and Seated Cable Shoulder 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 seated cable shoulder press standard is higher; below zero means the plate loaded shoulder 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 Shoulder Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 20.4 to 37.6 kg.
How to read the table: Every number is the seated cable shoulder press standard minus the plate loaded shoulder press standard. A plus sign means the seated cable shoulder press standard is higher. A minus sign means the plate loaded shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −37 lb −16.8 kg | −45 lb −20.4 kg |
| 130 lb 59 kg | −21 lb −9.5 kg | −30 lb −13.6 kg | −39 lb −17.6 kg | −47 lb −21.3 kg |
| 140 lb 63.5 kg | −22 lb −10 kg | −31 lb −14 kg | −41 lb −18.6 kg | −50 lb −22.6 kg |
| 150 lb 68 kg | −23 lb −10.4 kg | −33 lb −15 kg | −43 lb −19.5 kg | −52 lb −23.6 kg |
| 160 lb 72.6 kg | −24 lb −10.9 kg | −34 lb −15.4 kg | −45 lb −20.4 kg | −55 lb −24.9 kg |
| 170 lb 77.1 kg | −25 lb −11.4 kg | −36 lb −16.3 kg | −47 lb −21.3 kg | −56 lb −25.4 kg |
| 180 lb 81.6 kg | −26 lb −11.8 kg | −37 lb −16.8 kg | −48 lb −21.8 kg | −59 lb −26.8 kg |
| 190 lb 86.2 kg | −27 lb −12.3 kg | −38 lb −17.2 kg | −50 lb −22.7 kg | −61 lb −27.7 kg |
| 200 lb 90.7 kg | −28 lb −12.7 kg | −39 lb −17.7 kg | −52 lb −23.6 kg | −63 lb −28.6 kg |
| 210 lb 95.3 kg | −29 lb −13.1 kg | −40 lb −18.2 kg | −53 lb −24.1 kg | −65 lb −29.4 kg |
| 220 lb 99.8 kg | −30 lb −13.6 kg | −42 lb −19.1 kg | −55 lb −24.9 kg | −67 lb −30.4 kg |
| 230 lb 104.3 kg | −31 lb −14.1 kg | −43 lb −19.5 kg | −57 lb −25.9 kg | −69 lb −31.3 kg |
| 240 lb 108.9 kg | −31 lb −14.1 kg | −45 lb −20.4 kg | −58 lb −26.3 kg | −72 lb −32.7 kg |
| 250 lb 113.4 kg | −32 lb −14.5 kg | −46 lb −20.9 kg | −60 lb −27.2 kg | −73 lb −33.1 kg |
| 260 lb 117.9 kg | −34 lb −15.4 kg | −46 lb −20.9 kg | −61 lb −27.7 kg | −76 lb −34.5 kg |
| 270 lb 122.5 kg | −34 lb −15.4 kg | −48 lb −21.8 kg | −63 lb −28.6 kg | −77 lb −34.9 kg |
| 280 lb 127 kg | −35 lb −15.9 kg | −49 lb −22.2 kg | −65 lb −29.5 kg | −79 lb −35.8 kg |
| 290 lb 131.5 kg | −36 lb −16.3 kg | −50 lb −22.7 kg | −66 lb −30 kg | −81 lb −36.8 kg |
| 300 lb 136.1 kg | −36 lb −16.3 kg | −52 lb −23.6 kg | −68 lb −30.8 kg | −83 lb −37.6 kg |
How Women’s Plate Loaded Shoulder Press and Seated Cable Shoulder Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Plate Loaded Shoulder Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 10.5 to 18.6 kg.
How to read the table: Every number is the seated cable shoulder press standard minus the plate loaded shoulder press standard. A plus sign means the seated cable shoulder press standard is higher. A minus sign means the plate loaded shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −6 lb −2.7 kg | −11 lb −5 kg | −17 lb −7.7 kg | −23 lb −10.5 kg |
| 110 lb 49.9 kg | −7 lb −3.2 kg | −12 lb −5.5 kg | −18 lb −8.2 kg | −24 lb −10.9 kg |
| 120 lb 54.4 kg | −8 lb −3.7 kg | −13 lb −5.9 kg | −20 lb −9.1 kg | −26 lb −11.7 kg |
| 130 lb 59 kg | −8 lb −3.7 kg | −14 lb −6.4 kg | −20 lb −9.1 kg | −27 lb −12.2 kg |
| 140 lb 63.5 kg | −8 lb −3.6 kg | −14 lb −6.4 kg | −22 lb −9.9 kg | −29 lb −13.2 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −23 lb −10.4 kg | −30 lb −13.6 kg |
| 160 lb 72.6 kg | −10 lb −4.5 kg | −16 lb −7.2 kg | −24 lb −10.9 kg | −31 lb −14 kg |
| 170 lb 77.1 kg | −10 lb −4.5 kg | −16 lb −7.2 kg | −25 lb −11.3 kg | −33 lb −15 kg |
| 180 lb 81.6 kg | −11 lb −5 kg | −17 lb −7.7 kg | −26 lb −11.8 kg | −34 lb −15.4 kg |
| 190 lb 86.2 kg | −10 lb −4.6 kg | −18 lb −8.2 kg | −27 lb −12.2 kg | −35 lb −15.9 kg |
| 200 lb 90.7 kg | −11 lb −5 kg | −18 lb −8.2 kg | −28 lb −12.7 kg | −36 lb −16.3 kg |
| 210 lb 95.3 kg | −11 lb −5 kg | −18 lb −8.2 kg | −29 lb −13.2 kg | −38 lb −17.2 kg |
| 220 lb 99.8 kg | −11 lb −5 kg | −20 lb −9.1 kg | −30 lb −13.6 kg | −38 lb −17.3 kg |
| 230 lb 104.3 kg | −12 lb −5.5 kg | −20 lb −9.1 kg | −30 lb −13.6 kg | −40 lb −18.1 kg |
| 240 lb 108.9 kg | −12 lb −5.4 kg | −21 lb −9.5 kg | −32 lb −14.5 kg | −41 lb −18.6 kg |
Plate Loaded Shoulder Press and Seated Cable Shoulder Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the plate loaded shoulder press and seated cable shoulder press setup consistent with their individual rules. Use strict, repeatable Plate Loaded Shoulder Press and Seated Cable Shoulder 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 Shoulder Press setup and load convention
The total active plate-loaded machine resistance used for the overhead press. Valid bilateral machine shoulder press reps. Press the machine handles overhead without leg drive, partial lockout, per-side entry errors, chest-press substitution, seat drift, or bounced returns. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Seated Cable Shoulder Press setup and load convention
The entered weight for strict Seated Cable Shoulder Press. Valid Seated Cable Shoulder Press reps. Press the handles upward to a controlled overhead finish, then lower under control to the same shoulder-height start and finish with a valid rep reaches controlled overhead arm extension without standing, leaning back, or bouncing the stacks. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Plate Loaded Shoulder Press result and one recent Seated Cable Shoulder 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 Shoulder Press — View the individual Plate Loaded Shoulder Press standards and next strength-level target.
- Seated Cable Shoulder Press — View the individual Seated Cable Shoulder Press standards and next strength-level target.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Barbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Standing Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.