Bench vs Seated Cable Shoulder Press Strength Standards
Compare your bench press and seated cable shoulder press against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter 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.
Barbell Bench Press vs Seated Cable Shoulder Press Strength Standards
These bodyweight tables place the bench 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 Bench 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 Bench Press vs Seated Cable Shoulder Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg |
| Seated Cable Shoulder Press | 39 lb17.7 kg | 59 lb26.8 kg | 81 lb36.7 kg | 106 lb48.1 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Seated Cable Shoulder Press | 41 lb18.6 kg | 62 lb28.1 kg | 85 lb38.6 kg | 112 lb50.8 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Seated Cable Shoulder Press | 43 lb19.5 kg | 65 lb29.5 kg | 90 lb40.8 kg | 117 lb53.1 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Seated Cable Shoulder Press | 45 lb20.4 kg | 68 lb30.8 kg | 94 lb42.6 kg | 123 lb55.8 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Seated Cable Shoulder Press | 47 lb21.3 kg | 71 lb32.2 kg | 98 lb44.5 kg | 128 lb58.1 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Seated Cable Shoulder Press | 49 lb22.2 kg | 74 lb33.6 kg | 102 lb46.3 kg | 134 lb60.8 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Seated Cable Shoulder Press | 51 lb23.1 kg | 77 lb34.9 kg | 106 lb48.1 kg | 139 lb63 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Seated Cable Shoulder Press | 53 lb24 kg | 80 lb36.3 kg | 110 lb49.9 kg | 144 lb65.3 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Seated Cable Shoulder Press | 55 lb24.9 kg | 83 lb37.6 kg | 114 lb51.7 kg | 149 lb67.6 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Seated Cable Shoulder Press | 57 lb25.9 kg | 86 lb39 kg | 118 lb53.5 kg | 154 lb69.9 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Seated Cable Shoulder Press | 58 lb26.3 kg | 88 lb39.9 kg | 121 lb54.9 kg | 159 lb72.1 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Seated Cable Shoulder Press | 60 lb27.2 kg | 91 lb41.3 kg | 125 lb56.7 kg | 164 lb74.4 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Seated Cable Shoulder Press | 62 lb28.1 kg | 93 lb42.2 kg | 129 lb58.5 kg | 168 lb76.2 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Seated Cable Shoulder Press | 64 lb29 kg | 96 lb43.5 kg | 132 lb59.9 kg | 173 lb78.5 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Seated Cable Shoulder Press | 65 lb29.5 kg | 99 lb44.9 kg | 136 lb61.7 kg | 177 lb80.3 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Seated Cable Shoulder Press | 67 lb30.4 kg | 101 lb45.8 kg | 139 lb63 kg | 182 lb82.6 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Seated Cable Shoulder Press | 69 lb31.3 kg | 104 lb47.2 kg | 142 lb64.4 kg | 186 lb84.4 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Seated Cable Shoulder Press | 70 lb31.8 kg | 106 lb48.1 kg | 146 lb66.2 kg | 191 lb86.6 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Seated Cable Shoulder Press | 72 lb32.7 kg | 108 lb49 kg | 149 lb67.6 kg | 195 lb88.5 kg |
Women’s Bench Press vs Seated Cable Shoulder Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg |
| Seated Cable Shoulder Press | 21 lb9.5 kg | 32 lb14.5 kg | 46 lb20.9 kg | 62 lb28.1 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Seated Cable Shoulder Press | 22 lb10 kg | 34 lb15.4 kg | 49 lb22.2 kg | 66 lb29.9 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Seated Cable Shoulder Press | 23 lb10.4 kg | 36 lb16.3 kg | 52 lb23.6 kg | 70 lb31.8 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Seated Cable Shoulder Press | 25 lb11.3 kg | 38 lb17.2 kg | 55 lb24.9 kg | 74 lb33.6 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Seated Cable Shoulder Press | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 77 lb34.9 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Seated Cable Shoulder Press | 27 lb12.2 kg | 42 lb19.1 kg | 60 lb27.2 kg | 81 lb36.7 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Seated Cable Shoulder Press | 28 lb12.7 kg | 44 lb20 kg | 63 lb28.6 kg | 85 lb38.6 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Seated Cable Shoulder Press | 29 lb13.2 kg | 46 lb20.9 kg | 65 lb29.5 kg | 88 lb39.9 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Seated Cable Shoulder Press | 30 lb13.6 kg | 47 lb21.3 kg | 68 lb30.8 kg | 91 lb41.3 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Seated Cable Shoulder Press | 32 lb14.5 kg | 49 lb22.2 kg | 70 lb31.8 kg | 95 lb43.1 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Seated Cable Shoulder Press | 33 lb15 kg | 51 lb23.1 kg | 73 lb33.1 kg | 98 lb44.5 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Seated Cable Shoulder Press | 34 lb15.4 kg | 53 lb24 kg | 75 lb34 kg | 101 lb45.8 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Seated Cable Shoulder Press | 35 lb15.9 kg | 54 lb24.5 kg | 77 lb34.9 kg | 105 lb47.6 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Seated Cable Shoulder Press | 36 lb16.3 kg | 56 lb25.4 kg | 80 lb36.3 kg | 108 lb49 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Seated Cable Shoulder Press | 37 lb16.8 kg | 57 lb25.9 kg | 82 lb37.2 kg | 111 lb50.3 kg |
How Your Barbell Bench Press vs Seated Cable 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
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)
Set quality matters for this Barbell Bench Press vs Seated Cable 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 bench press strength level
The bench press standards use the approved sex-specific reference targets from the individual raw competition-style bench 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. 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.
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
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.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 bench press | Adjust bench press targets to exact bodyweight with the two-thirds 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Barbell Bench Press and Seated Cable Shoulder Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 70.3 kg at 120 lb and 129.7 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Seated Cable Shoulder Press standard minus the Bench Press standard: zero means equal, above zero means the Seated Cable Shoulder Press standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Bench Press and Seated Cable Shoulder 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 37.7 kg at 100 lb and 67.6 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Seated Cable Shoulder Press standard minus the Bench Press standard: zero means equal, above zero means the Seated Cable Shoulder Press standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Bench Press and Seated Cable Shoulder Press Exercises Used by This Calculator
Valid results depend on using the specified bench press and seated cable shoulder press technique and load convention. Use strict, repeatable Barbell Bench 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 a paused competition-style barbell bench press
Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.
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 Barbell Bench Press result and one recent Seated Cable Shoulder Press result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Seated Cable Shoulder Press — View the individual Seated Cable 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.
- Single Arm Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.