Seated Cable Shoulder Press vs Smith Machine Seated Shoulder Press Strength Standards
Compare your seated cable shoulder press and smith machine seated shoulder press against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review 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, press the handles upward to a controlled overhead finish. For the second exercise, the lifter must press the Smith bar overhead under control to a clear seated lockout. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Seated Cable Shoulder Press vs Smith Machine Seated Shoulder Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated cable shoulder press and smith machine seated shoulder 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 Seated Cable Shoulder Press / Smith Machine Seated Shoulder Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Seated Cable Shoulder Press vs Smith Machine Seated Shoulder Press Standards
How to read the table: The first number is Seated Cable Shoulder Press; the second is Smith Machine Seated 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 | 39 / 62 lb 17.7 / 28.1 kg | 59 / 90 lb 26.8 / 40.8 kg | 81 / 123 lb 36.7 / 55.8 kg | 106 / 157 lb 48.1 / 71.2 kg |
| 130 lb 59 kg | 41 / 65 lb 18.6 / 29.5 kg | 62 / 95 lb 28.1 / 43.1 kg | 85 / 130 lb 38.6 / 59 kg | 112 / 165 lb 50.8 / 74.8 kg |
| 140 lb 63.5 kg | 43 / 69 lb 19.5 / 31.3 kg | 65 / 100 lb 29.5 / 45.4 kg | 90 / 136 lb 40.8 / 61.7 kg | 117 / 174 lb 53.1 / 78.9 kg |
| 150 lb 68 kg | 45 / 72 lb 20.4 / 32.7 kg | 68 / 104 lb 30.8 / 47.2 kg | 94 / 143 lb 42.6 / 64.9 kg | 123 / 182 lb 55.8 / 82.6 kg |
| 160 lb 72.6 kg | 47 / 75 lb 21.3 / 34 kg | 71 / 109 lb 32.2 / 49.4 kg | 98 / 149 lb 44.5 / 67.6 kg | 128 / 190 lb 58.1 / 86.2 kg |
| 170 lb 77.1 kg | 49 / 78 lb 22.2 / 35.4 kg | 74 / 113 lb 33.6 / 51.3 kg | 102 / 155 lb 46.3 / 70.3 kg | 134 / 198 lb 60.8 / 89.8 kg |
| 180 lb 81.6 kg | 51 / 81 lb 23.1 / 36.7 kg | 77 / 118 lb 34.9 / 53.5 kg | 106 / 161 lb 48.1 / 73 kg | 139 / 205 lb 63 / 93 kg |
| 190 lb 86.2 kg | 53 / 84 lb 24 / 38.1 kg | 80 / 122 lb 36.3 / 55.3 kg | 110 / 167 lb 49.9 / 75.7 kg | 144 / 213 lb 65.3 / 96.6 kg |
| 200 lb 90.7 kg | 55 / 87 lb 24.9 / 39.5 kg | 83 / 126 lb 37.6 / 57.2 kg | 114 / 173 lb 51.7 / 78.5 kg | 149 / 220 lb 67.6 / 99.8 kg |
| 210 lb 95.3 kg | 57 / 90 lb 25.9 / 40.8 kg | 86 / 130 lb 39 / 59 kg | 118 / 179 lb 53.5 / 81.2 kg | 154 / 228 lb 69.9 / 103.4 kg |
| 220 lb 99.8 kg | 58 / 93 lb 26.3 / 42.2 kg | 88 / 135 lb 39.9 / 61.2 kg | 121 / 184 lb 54.9 / 83.5 kg | 159 / 235 lb 72.1 / 106.6 kg |
| 230 lb 104.3 kg | 60 / 95 lb 27.2 / 43.1 kg | 91 / 139 lb 41.3 / 63 kg | 125 / 190 lb 56.7 / 86.2 kg | 164 / 242 lb 74.4 / 109.8 kg |
| 240 lb 108.9 kg | 62 / 98 lb 28.1 / 44.5 kg | 93 / 143 lb 42.2 / 64.9 kg | 129 / 195 lb 58.5 / 88.5 kg | 168 / 249 lb 76.2 / 112.9 kg |
| 250 lb 113.4 kg | 64 / 101 lb 29 / 45.8 kg | 96 / 146 lb 43.5 / 66.2 kg | 132 / 201 lb 59.9 / 91.2 kg | 173 / 256 lb 78.5 / 116.1 kg |
| 260 lb 117.9 kg | 65 / 104 lb 29.5 / 47.2 kg | 99 / 150 lb 44.9 / 68 kg | 136 / 206 lb 61.7 / 93.4 kg | 177 / 263 lb 80.3 / 119.3 kg |
| 270 lb 122.5 kg | 67 / 106 lb 30.4 / 48.1 kg | 101 / 154 lb 45.8 / 69.9 kg | 139 / 211 lb 63 / 95.7 kg | 182 / 269 lb 82.6 / 122 kg |
| 280 lb 127 kg | 69 / 109 lb 31.3 / 49.4 kg | 104 / 158 lb 47.2 / 71.7 kg | 142 / 216 lb 64.4 / 98 kg | 186 / 276 lb 84.4 / 125.2 kg |
| 290 lb 131.5 kg | 70 / 111 lb 31.8 / 50.3 kg | 106 / 162 lb 48.1 / 73.5 kg | 146 / 221 lb 66.2 / 100.2 kg | 191 / 282 lb 86.6 / 127.9 kg |
| 300 lb 136.1 kg | 72 / 114 lb 32.7 / 51.7 kg | 108 / 165 lb 49 / 74.8 kg | 149 / 226 lb 67.6 / 102.5 kg | 195 / 289 lb 88.5 / 131.1 kg |
Women’s Seated Cable Shoulder Press vs Smith Machine Seated Shoulder Press Standards
How to read the table: The first number is Seated Cable Shoulder Press; the second is Smith Machine Seated 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 | 21 / 30 lb 9.5 / 13.6 kg | 32 / 46 lb 14.5 / 20.9 kg | 46 / 66 lb 20.9 / 29.9 kg | 62 / 87 lb 28.1 / 39.5 kg |
| 110 lb 49.9 kg | 22 / 32 lb 10 / 14.5 kg | 34 / 49 lb 15.4 / 22.2 kg | 49 / 71 lb 22.2 / 32.2 kg | 66 / 93 lb 29.9 / 42.2 kg |
| 120 lb 54.4 kg | 23 / 34 lb 10.4 / 15.4 kg | 36 / 52 lb 16.3 / 23.6 kg | 52 / 75 lb 23.6 / 34 kg | 70 / 98 lb 31.8 / 44.5 kg |
| 130 lb 59 kg | 25 / 35 lb 11.3 / 15.9 kg | 38 / 55 lb 17.2 / 24.9 kg | 55 / 79 lb 24.9 / 35.8 kg | 74 / 104 lb 33.6 / 47.2 kg |
| 140 lb 63.5 kg | 26 / 37 lb 11.8 / 16.8 kg | 40 / 57 lb 18.1 / 25.9 kg | 57 / 83 lb 25.9 / 37.6 kg | 77 / 109 lb 34.9 / 49.4 kg |
| 150 lb 68 kg | 27 / 39 lb 12.2 / 17.7 kg | 42 / 60 lb 19.1 / 27.2 kg | 60 / 87 lb 27.2 / 39.5 kg | 81 / 114 lb 36.7 / 51.7 kg |
| 160 lb 72.6 kg | 28 / 41 lb 12.7 / 18.6 kg | 44 / 63 lb 20 / 28.6 kg | 63 / 91 lb 28.6 / 41.3 kg | 85 / 119 lb 38.6 / 54 kg |
| 170 lb 77.1 kg | 29 / 42 lb 13.2 / 19.1 kg | 46 / 65 lb 20.9 / 29.5 kg | 65 / 95 lb 29.5 / 43.1 kg | 88 / 124 lb 39.9 / 56.2 kg |
| 180 lb 81.6 kg | 30 / 44 lb 13.6 / 20 kg | 47 / 68 lb 21.3 / 30.8 kg | 68 / 98 lb 30.8 / 44.5 kg | 91 / 129 lb 41.3 / 58.5 kg |
| 190 lb 86.2 kg | 32 / 46 lb 14.5 / 20.9 kg | 49 / 70 lb 22.2 / 31.8 kg | 70 / 102 lb 31.8 / 46.3 kg | 95 / 133 lb 43.1 / 60.3 kg |
| 200 lb 90.7 kg | 33 / 47 lb 15 / 21.3 kg | 51 / 73 lb 23.1 / 33.1 kg | 73 / 105 lb 33.1 / 47.6 kg | 98 / 138 lb 44.5 / 62.6 kg |
| 210 lb 95.3 kg | 34 / 49 lb 15.4 / 22.2 kg | 53 / 75 lb 24 / 34 kg | 75 / 109 lb 34 / 49.4 kg | 101 / 143 lb 45.8 / 64.9 kg |
| 220 lb 99.8 kg | 35 / 50 lb 15.9 / 22.7 kg | 54 / 77 lb 24.5 / 34.9 kg | 77 / 112 lb 34.9 / 50.8 kg | 105 / 147 lb 47.6 / 66.7 kg |
| 230 lb 104.3 kg | 36 / 52 lb 16.3 / 23.6 kg | 56 / 80 lb 25.4 / 36.3 kg | 80 / 116 lb 36.3 / 52.6 kg | 108 / 152 lb 49 / 68.9 kg |
| 240 lb 108.9 kg | 37 / 53 lb 16.8 / 24 kg | 57 / 82 lb 25.9 / 37.2 kg | 82 / 119 lb 37.2 / 54 kg | 111 / 156 lb 50.3 / 70.8 kg |
How Your Seated Cable Shoulder Press vs Smith Machine Seated Shoulder Press Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
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)
Set quality matters for this Seated Cable Shoulder Press vs Smith Machine Seated Shoulder Press comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the seated cable shoulder press strength level
For seated cable 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the smith machine seated shoulder press strength level
The smith machine seated shoulder press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
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 seated cable shoulder press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the smith machine seated 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 Seated Cable Shoulder Press and Smith Machine Seated 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 smith machine seated shoulder press standard is higher; below zero means the seated cable 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.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 23.1 to 42.6 kg.
How to read the table: Every number is the smith machine seated shoulder press standard minus the seated cable shoulder press standard. A plus sign means the smith machine seated shoulder press standard is higher. A minus sign means the seated cable shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +23 lb +10.4 kg | +31 lb +14 kg | +42 lb +19.1 kg | +51 lb +23.1 kg |
| 130 lb 59 kg | +24 lb +10.9 kg | +33 lb +15 kg | +45 lb +20.4 kg | +53 lb +24 kg |
| 140 lb 63.5 kg | +26 lb +11.8 kg | +35 lb +15.9 kg | +46 lb +20.9 kg | +57 lb +25.8 kg |
| 150 lb 68 kg | +27 lb +12.3 kg | +36 lb +16.4 kg | +49 lb +22.3 kg | +59 lb +26.8 kg |
| 160 lb 72.6 kg | +28 lb +12.7 kg | +38 lb +17.2 kg | +51 lb +23.1 kg | +62 lb +28.1 kg |
| 170 lb 77.1 kg | +29 lb +13.2 kg | +39 lb +17.7 kg | +53 lb +24 kg | +64 lb +29 kg |
| 180 lb 81.6 kg | +30 lb +13.6 kg | +41 lb +18.6 kg | +55 lb +24.9 kg | +66 lb +30 kg |
| 190 lb 86.2 kg | +31 lb +14.1 kg | +42 lb +19 kg | +57 lb +25.8 kg | +69 lb +31.3 kg |
| 200 lb 90.7 kg | +32 lb +14.6 kg | +43 lb +19.6 kg | +59 lb +26.8 kg | +71 lb +32.2 kg |
| 210 lb 95.3 kg | +33 lb +14.9 kg | +44 lb +20 kg | +61 lb +27.7 kg | +74 lb +33.5 kg |
| 220 lb 99.8 kg | +35 lb +15.9 kg | +47 lb +21.3 kg | +63 lb +28.6 kg | +76 lb +34.5 kg |
| 230 lb 104.3 kg | +35 lb +15.9 kg | +48 lb +21.7 kg | +65 lb +29.5 kg | +78 lb +35.4 kg |
| 240 lb 108.9 kg | +36 lb +16.4 kg | +50 lb +22.7 kg | +66 lb +30 kg | +81 lb +36.7 kg |
| 250 lb 113.4 kg | +37 lb +16.8 kg | +50 lb +22.7 kg | +69 lb +31.3 kg | +83 lb +37.6 kg |
| 260 lb 117.9 kg | +39 lb +17.7 kg | +51 lb +23.1 kg | +70 lb +31.7 kg | +86 lb +39 kg |
| 270 lb 122.5 kg | +39 lb +17.7 kg | +53 lb +24.1 kg | +72 lb +32.7 kg | +87 lb +39.4 kg |
| 280 lb 127 kg | +40 lb +18.1 kg | +54 lb +24.5 kg | +74 lb +33.6 kg | +90 lb +40.8 kg |
| 290 lb 131.5 kg | +41 lb +18.5 kg | +56 lb +25.4 kg | +75 lb +34 kg | +91 lb +41.3 kg |
| 300 lb 136.1 kg | +42 lb +19 kg | +57 lb +25.8 kg | +77 lb +34.9 kg | +94 lb +42.6 kg |
How Women’s Seated Cable Shoulder Press and Smith Machine Seated Shoulder Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Smith Machine Seated Shoulder Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 11.4 to 20.5 kg.
How to read the table: Every number is the smith machine seated shoulder press standard minus the seated cable shoulder press standard. A plus sign means the smith machine seated shoulder press standard is higher. A minus sign means the seated cable shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +9 lb +4.1 kg | +14 lb +6.4 kg | +20 lb +9 kg | +25 lb +11.4 kg |
| 110 lb 49.9 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +22 lb +10 kg | +27 lb +12.3 kg |
| 120 lb 54.4 kg | +11 lb +5 kg | +16 lb +7.3 kg | +23 lb +10.4 kg | +28 lb +12.7 kg |
| 130 lb 59 kg | +10 lb +4.6 kg | +17 lb +7.7 kg | +24 lb +10.9 kg | +30 lb +13.6 kg |
| 140 lb 63.5 kg | +11 lb +5 kg | +17 lb +7.8 kg | +26 lb +11.7 kg | +32 lb +14.5 kg |
| 150 lb 68 kg | +12 lb +5.5 kg | +18 lb +8.1 kg | +27 lb +12.3 kg | +33 lb +15 kg |
| 160 lb 72.6 kg | +13 lb +5.9 kg | +19 lb +8.6 kg | +28 lb +12.7 kg | +34 lb +15.4 kg |
| 170 lb 77.1 kg | +13 lb +5.9 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +36 lb +16.3 kg |
| 180 lb 81.6 kg | +14 lb +6.4 kg | +21 lb +9.5 kg | +30 lb +13.7 kg | +38 lb +17.2 kg |
| 190 lb 86.2 kg | +14 lb +6.4 kg | +21 lb +9.6 kg | +32 lb +14.5 kg | +38 lb +17.2 kg |
| 200 lb 90.7 kg | +14 lb +6.3 kg | +22 lb +10 kg | +32 lb +14.5 kg | +40 lb +18.1 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +22 lb +10 kg | +34 lb +15.4 kg | +42 lb +19.1 kg |
| 220 lb 99.8 kg | +15 lb +6.8 kg | +23 lb +10.4 kg | +35 lb +15.9 kg | +42 lb +19.1 kg |
| 230 lb 104.3 kg | +16 lb +7.3 kg | +24 lb +10.9 kg | +36 lb +16.3 kg | +44 lb +19.9 kg |
| 240 lb 108.9 kg | +16 lb +7.2 kg | +25 lb +11.3 kg | +37 lb +16.8 kg | +45 lb +20.5 kg |
Seated Cable Shoulder Press and Smith Machine Seated Shoulder Press Exercises Used by This Calculator
For a useful comparison, perform a strict seated cable shoulder press and a strict smith machine seated shoulder press using the setup and load rules below. Use strict, repeatable Seated Cable Shoulder Press and Smith Machine Seated 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 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.
Use the Smith Machine Seated Shoulder Press setup and load convention
The lifter must control the implement before the first counted rep begins. Valid Smith Machine Seated Shoulder Press reps. The lifter must press the Smith bar overhead under control to a clear seated lockout, then lower to the same shoulder-level or upper-chest start range without bouncing or changing trunk position. A valid finish requires controlled elbow extension overhead with stable shoulders, no leg drive, no hip pop, no excessive layback, and no rack-contact assist. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Seated Cable Shoulder Press result and one recent Smith Machine Seated 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
- Seated Cable Shoulder Press — View the individual Seated Cable Shoulder Press standards and next strength-level target.
- Smith Machine Seated Shoulder Press — View the individual Smith Machine Seated Shoulder Press standards and next strength-level target.
- Cable Shoulder 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.
- Seated Dumbbell Overhead 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.