Single Arm Cable Shoulder Press vs Standing Strict Barbell Overhead Press Strength Standards
Compare your single arm cable shoulder press and standing overhead 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: total barbell weight including bar and plates and 1–12 strict reps. Pounds or kilograms. For the first exercise, reps are total valid reps across both arms combined, using the same strict shoulder-press standard on each side. For the second exercise, keep the feet planted and torso upright, start at the shoulders, and finish at full elbow lockout. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Single Arm Cable Shoulder Press vs Standing Overhead Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the single arm cable shoulder press and standing overhead 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 Single Arm Cable Shoulder Press / Standing Overhead Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Single Arm Cable Shoulder Press vs Standing Overhead Press Standards
How to read the table: The first number is Single Arm Cable Shoulder Press; the second is Standing Overhead 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 | 17 / 76 lb 7.7 / 34.5 kg | 28 / 90 lb 12.7 / 40.8 kg | 43 / 105 lb 19.5 / 47.6 kg | 62 / 132 lb 28.1 / 59.9 kg |
| 130 lb 59 kg | 18 / 80 lb 8.2 / 36.3 kg | 30 / 95 lb 13.6 / 43.1 kg | 46 / 111 lb 20.9 / 50.3 kg | 65 / 139 lb 29.5 / 63 kg |
| 140 lb 63.5 kg | 19 / 84 lb 8.6 / 38.1 kg | 31 / 100 lb 14.1 / 45.4 kg | 48 / 117 lb 21.8 / 53.1 kg | 69 / 146 lb 31.3 / 66.2 kg |
| 150 lb 68 kg | 20 / 88 lb 9.1 / 39.9 kg | 32 / 104 lb 14.5 / 47.2 kg | 50 / 122 lb 22.7 / 55.3 kg | 72 / 153 lb 32.7 / 69.4 kg |
| 160 lb 72.6 kg | 21 / 92 lb 9.5 / 41.7 kg | 34 / 109 lb 15.4 / 49.4 kg | 53 / 128 lb 24 / 58.1 kg | 75 / 160 lb 34 / 72.6 kg |
| 170 lb 77.1 kg | 21 / 96 lb 9.5 / 43.5 kg | 35 / 113 lb 15.9 / 51.3 kg | 55 / 133 lb 24.9 / 60.3 kg | 78 / 166 lb 35.4 / 75.3 kg |
| 180 lb 81.6 kg | 22 / 99 lb 10 / 44.9 kg | 37 / 118 lb 16.8 / 53.5 kg | 57 / 138 lb 25.9 / 62.6 kg | 81 / 173 lb 36.7 / 78.5 kg |
| 190 lb 86.2 kg | 23 / 103 lb 10.4 / 46.7 kg | 38 / 122 lb 17.2 / 55.3 kg | 59 / 143 lb 26.8 / 64.9 kg | 84 / 179 lb 38.1 / 81.2 kg |
| 200 lb 90.7 kg | 24 / 107 lb 10.9 / 48.5 kg | 39 / 126 lb 17.7 / 57.2 kg | 61 / 148 lb 27.7 / 67.1 kg | 87 / 185 lb 39.5 / 83.9 kg |
| 210 lb 95.3 kg | 25 / 110 lb 11.3 / 49.9 kg | 41 / 130 lb 18.6 / 59 kg | 63 / 153 lb 28.6 / 69.4 kg | 90 / 191 lb 40.8 / 86.6 kg |
| 220 lb 99.8 kg | 25 / 114 lb 11.3 / 51.7 kg | 42 / 135 lb 19.1 / 61.2 kg | 65 / 158 lb 29.5 / 71.7 kg | 93 / 197 lb 42.2 / 89.4 kg |
| 230 lb 104.3 kg | 26 / 117 lb 11.8 / 53.1 kg | 43 / 139 lb 19.5 / 63 kg | 67 / 162 lb 30.4 / 73.5 kg | 95 / 203 lb 43.1 / 92.1 kg |
| 240 lb 108.9 kg | 27 / 120 lb 12.2 / 54.4 kg | 44 / 143 lb 20 / 64.9 kg | 69 / 167 lb 31.3 / 75.7 kg | 98 / 209 lb 44.5 / 94.8 kg |
| 250 lb 113.4 kg | 28 / 124 lb 12.7 / 56.2 kg | 46 / 146 lb 20.9 / 66.2 kg | 71 / 172 lb 32.2 / 78 kg | 101 / 215 lb 45.8 / 97.5 kg |
| 260 lb 117.9 kg | 28 / 127 lb 12.7 / 57.6 kg | 47 / 150 lb 21.3 / 68 kg | 73 / 176 lb 33.1 / 79.8 kg | 104 / 221 lb 47.2 / 100.2 kg |
| 270 lb 122.5 kg | 29 / 130 lb 13.2 / 59 kg | 48 / 154 lb 21.8 / 69.9 kg | 75 / 181 lb 34 / 82.1 kg | 106 / 226 lb 48.1 / 102.5 kg |
| 280 lb 127 kg | 30 / 133 lb 13.6 / 60.3 kg | 49 / 158 lb 22.2 / 71.7 kg | 76 / 185 lb 34.5 / 83.9 kg | 109 / 232 lb 49.4 / 105.2 kg |
| 290 lb 131.5 kg | 30 / 137 lb 13.6 / 62.1 kg | 50 / 162 lb 22.7 / 73.5 kg | 78 / 190 lb 35.4 / 86.2 kg | 111 / 237 lb 50.3 / 107.5 kg |
| 300 lb 136.1 kg | 31 / 140 lb 14.1 / 63.5 kg | 52 / 165 lb 23.6 / 74.8 kg | 80 / 194 lb 36.3 / 88 kg | 114 / 243 lb 51.7 / 110.2 kg |
Women’s Single Arm Cable Shoulder Press vs Standing Overhead Press Standards
How to read the table: The first number is Single Arm Cable Shoulder Press; the second is Standing Overhead 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 | 8 / 37 lb 3.6 / 16.8 kg | 15 / 45 lb 6.8 / 20.4 kg | 24 / 55 lb 10.9 / 24.9 kg | 36 / 72 lb 16.3 / 32.7 kg |
| 110 lb 49.9 kg | 9 / 39 lb 4.1 / 17.7 kg | 16 / 48 lb 7.3 / 21.8 kg | 26 / 59 lb 11.8 / 26.8 kg | 38 / 77 lb 17.2 / 34.9 kg |
| 120 lb 54.4 kg | 9 / 41 lb 4.1 / 18.6 kg | 17 / 51 lb 7.7 / 23.1 kg | 28 / 62 lb 12.7 / 28.1 kg | 41 / 82 lb 18.6 / 37.2 kg |
| 130 lb 59 kg | 10 / 44 lb 4.5 / 20 kg | 18 / 54 lb 8.2 / 24.5 kg | 29 / 65 lb 13.2 / 29.5 kg | 43 / 86 lb 19.5 / 39 kg |
| 140 lb 63.5 kg | 11 / 46 lb 5 / 20.9 kg | 19 / 56 lb 8.6 / 25.4 kg | 31 / 69 lb 14.1 / 31.3 kg | 45 / 91 lb 20.4 / 41.3 kg |
| 150 lb 68 kg | 11 / 48 lb 5 / 21.8 kg | 20 / 59 lb 9.1 / 26.8 kg | 32 / 72 lb 14.5 / 32.7 kg | 47 / 95 lb 21.3 / 43.1 kg |
| 160 lb 72.6 kg | 11 / 50 lb 5 / 22.7 kg | 21 / 62 lb 9.5 / 28.1 kg | 33 / 75 lb 15 / 34 kg | 49 / 99 lb 22.2 / 44.9 kg |
| 170 lb 77.1 kg | 12 / 52 lb 5.4 / 23.6 kg | 22 / 64 lb 10 / 29 kg | 35 / 78 lb 15.9 / 35.4 kg | 51 / 103 lb 23.1 / 46.7 kg |
| 180 lb 81.6 kg | 12 / 54 lb 5.4 / 24.5 kg | 23 / 67 lb 10.4 / 30.4 kg | 36 / 81 lb 16.3 / 36.7 kg | 53 / 107 lb 24 / 48.5 kg |
| 190 lb 86.2 kg | 13 / 56 lb 5.9 / 25.4 kg | 23 / 69 lb 10.4 / 31.3 kg | 37 / 84 lb 16.8 / 38.1 kg | 55 / 111 lb 24.9 / 50.3 kg |
| 200 lb 90.7 kg | 13 / 58 lb 5.9 / 26.3 kg | 24 / 71 lb 10.9 / 32.2 kg | 39 / 87 lb 17.7 / 39.5 kg | 57 / 115 lb 25.9 / 52.2 kg |
| 210 lb 95.3 kg | 14 / 60 lb 6.4 / 27.2 kg | 25 / 74 lb 11.3 / 33.6 kg | 40 / 90 lb 18.1 / 40.8 kg | 59 / 119 lb 26.8 / 54 kg |
| 220 lb 99.8 kg | 14 / 62 lb 6.4 / 28.1 kg | 26 / 76 lb 11.8 / 34.5 kg | 41 / 93 lb 18.6 / 42.2 kg | 61 / 123 lb 27.7 / 55.8 kg |
| 230 lb 104.3 kg | 15 / 64 lb 6.8 / 29 kg | 27 / 78 lb 12.2 / 35.4 kg | 43 / 96 lb 19.5 / 43.5 kg | 62 / 126 lb 28.1 / 57.2 kg |
| 240 lb 108.9 kg | 15 / 66 lb 6.8 / 29.9 kg | 27 / 81 lb 12.2 / 36.7 kg | 44 / 98 lb 20 / 44.5 kg | 64 / 130 lb 29 / 59 kg |
How Your Single Arm Cable Shoulder Press vs Standing Overhead Press Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Single Arm Cable Shoulder Press vs Standing Overhead 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 single arm cable shoulder press strength level
For single arm 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the standing overhead press strength level
The standards use the sex-specific strength levels from the individual Standing Strict Barbell Overhead 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 press 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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 single arm cable shoulder press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the standing overhead press | Adjust strict standing barbell overhead press targets to exact bodyweight with the two-thirds 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 Single Arm Cable Shoulder Press and Standing Overhead 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 standing overhead press standard is higher; below zero means the single arm 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.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 31.8 to 58.5 kg.
How to read the table: Every number is the standing overhead press standard minus the single arm cable shoulder press standard. A plus sign means the standing overhead press standard is higher. A minus sign means the single arm cable shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +59 lb +26.8 kg | +62 lb +28.1 kg | +62 lb +28.1 kg | +70 lb +31.8 kg |
| 130 lb 59 kg | +62 lb +28.1 kg | +65 lb +29.5 kg | +65 lb +29.4 kg | +74 lb +33.5 kg |
| 140 lb 63.5 kg | +65 lb +29.5 kg | +69 lb +31.3 kg | +69 lb +31.3 kg | +77 lb +34.9 kg |
| 150 lb 68 kg | +68 lb +30.8 kg | +72 lb +32.7 kg | +72 lb +32.6 kg | +81 lb +36.7 kg |
| 160 lb 72.6 kg | +71 lb +32.2 kg | +75 lb +34 kg | +75 lb +34.1 kg | +85 lb +38.6 kg |
| 170 lb 77.1 kg | +75 lb +34 kg | +78 lb +35.4 kg | +78 lb +35.4 kg | +88 lb +39.9 kg |
| 180 lb 81.6 kg | +77 lb +34.9 kg | +81 lb +36.7 kg | +81 lb +36.7 kg | +92 lb +41.8 kg |
| 190 lb 86.2 kg | +80 lb +36.3 kg | +84 lb +38.1 kg | +84 lb +38.1 kg | +95 lb +43.1 kg |
| 200 lb 90.7 kg | +83 lb +37.6 kg | +87 lb +39.5 kg | +87 lb +39.4 kg | +98 lb +44.4 kg |
| 210 lb 95.3 kg | +85 lb +38.6 kg | +89 lb +40.4 kg | +90 lb +40.8 kg | +101 lb +45.8 kg |
| 220 lb 99.8 kg | +89 lb +40.4 kg | +93 lb +42.1 kg | +93 lb +42.2 kg | +104 lb +47.2 kg |
| 230 lb 104.3 kg | +91 lb +41.3 kg | +96 lb +43.5 kg | +95 lb +43.1 kg | +108 lb +49 kg |
| 240 lb 108.9 kg | +93 lb +42.2 kg | +99 lb +44.9 kg | +98 lb +44.4 kg | +111 lb +50.3 kg |
| 250 lb 113.4 kg | +96 lb +43.5 kg | +100 lb +45.3 kg | +101 lb +45.8 kg | +114 lb +51.7 kg |
| 260 lb 117.9 kg | +99 lb +44.9 kg | +103 lb +46.7 kg | +103 lb +46.7 kg | +117 lb +53 kg |
| 270 lb 122.5 kg | +101 lb +45.8 kg | +106 lb +48.1 kg | +106 lb +48.1 kg | +120 lb +54.4 kg |
| 280 lb 127 kg | +103 lb +46.7 kg | +109 lb +49.5 kg | +109 lb +49.4 kg | +123 lb +55.8 kg |
| 290 lb 131.5 kg | +107 lb +48.5 kg | +112 lb +50.8 kg | +112 lb +50.8 kg | +126 lb +57.2 kg |
| 300 lb 136.1 kg | +109 lb +49.4 kg | +113 lb +51.2 kg | +114 lb +51.7 kg | +129 lb +58.5 kg |
How Women’s Single Arm Cable Shoulder Press and Standing Overhead 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.
At Elite, the difference is 16.4 kg at 100 lb and 30 kg at 240 lb.
How to read the table: Every number is the standing overhead press standard minus the single arm cable shoulder press standard. A plus sign means the standing overhead press standard is higher. A minus sign means the single arm cable shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +29 lb +13.2 kg | +30 lb +13.6 kg | +31 lb +14 kg | +36 lb +16.4 kg |
| 110 lb 49.9 kg | +30 lb +13.6 kg | +32 lb +14.5 kg | +33 lb +15 kg | +39 lb +17.7 kg |
| 120 lb 54.4 kg | +32 lb +14.5 kg | +34 lb +15.4 kg | +34 lb +15.4 kg | +41 lb +18.6 kg |
| 130 lb 59 kg | +34 lb +15.5 kg | +36 lb +16.3 kg | +36 lb +16.3 kg | +43 lb +19.5 kg |
| 140 lb 63.5 kg | +35 lb +15.9 kg | +37 lb +16.8 kg | +38 lb +17.2 kg | +46 lb +20.9 kg |
| 150 lb 68 kg | +37 lb +16.8 kg | +39 lb +17.7 kg | +40 lb +18.2 kg | +48 lb +21.8 kg |
| 160 lb 72.6 kg | +39 lb +17.7 kg | +41 lb +18.6 kg | +42 lb +19 kg | +50 lb +22.7 kg |
| 170 lb 77.1 kg | +40 lb +18.2 kg | +42 lb +19 kg | +43 lb +19.5 kg | +52 lb +23.6 kg |
| 180 lb 81.6 kg | +42 lb +19.1 kg | +44 lb +20 kg | +45 lb +20.4 kg | +54 lb +24.5 kg |
| 190 lb 86.2 kg | +43 lb +19.5 kg | +46 lb +20.9 kg | +47 lb +21.3 kg | +56 lb +25.4 kg |
| 200 lb 90.7 kg | +45 lb +20.4 kg | +47 lb +21.3 kg | +48 lb +21.8 kg | +58 lb +26.3 kg |
| 210 lb 95.3 kg | +46 lb +20.8 kg | +49 lb +22.3 kg | +50 lb +22.7 kg | +60 lb +27.2 kg |
| 220 lb 99.8 kg | +48 lb +21.7 kg | +50 lb +22.7 kg | +52 lb +23.6 kg | +62 lb +28.1 kg |
| 230 lb 104.3 kg | +49 lb +22.2 kg | +51 lb +23.2 kg | +53 lb +24 kg | +64 lb +29.1 kg |
| 240 lb 108.9 kg | +51 lb +23.1 kg | +54 lb +24.5 kg | +54 lb +24.5 kg | +66 lb +30 kg |
Single Arm Cable Shoulder Press and Standing Overhead Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the single arm cable shoulder press and standing overhead press setup consistent with their individual rules. Use strict, repeatable Single Arm Cable Shoulder Press and Standing Overhead 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 Single Arm Cable Shoulder Press setup and load convention
Entered load is the selected or loaded cable resistance for the one working handle and one arm at a time. Do not enter bodyweight, combined left-plus-right load, another station’s converted force, or a different implement’s load. Reps are total valid reps across both arms combined, using the same strict shoulder-press standard on each side. No side selector, separate left/right entries, or imbalance score is supported; this tool scores the total-combined unilateral test only. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Standing Strict Barbell Overhead Press setup and load convention
Standing strict barbell overhead press only. No knee dip or leg drive; press from shoulders to full elbow lockout. Keep torso upright and feet planted; head may move to clear the bar path. No push press, split press, seated press, or dumbbell/kettlebell variants. If reps > 1 are entered, 1RM is estimated from reps and load.
Enter one recent Single Arm Cable Shoulder Press result and one recent Standing Overhead Press result
Use the correct input for each exercise: Weight used and a whole number from 1 to 12 reps for Single Arm Cable Shoulder Press and Total barbell weight including bar and plates and a whole number from 1 to 12 reps for Standing Overhead Press.
Related Tools
- Single Arm Cable Shoulder Press — View the individual Single Arm Cable Shoulder Press standards and next strength-level target.
- Standing Strict Barbell Overhead Press — View the individual Standing Overhead Press standards and next strength-level target.
- Single Arm Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- 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.
- Plate Loaded Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.