Bench vs Single Arm Cable Shoulder Press Strength Standards
Compare your bench press and single arm 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: 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, reps are total valid reps across both arms combined, using the same strict shoulder-press standard on each side. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Single Arm Cable Shoulder Press Strength Standards
These bodyweight tables place the bench press and single arm 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 / Single Arm 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 Single Arm 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 |
| Single Arm Cable Shoulder Press | 17 lb7.7 kg | 28 lb12.7 kg | 43 lb19.5 kg | 62 lb28.1 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Single Arm Cable Shoulder Press | 18 lb8.2 kg | 30 lb13.6 kg | 46 lb20.9 kg | 65 lb29.5 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Single Arm Cable Shoulder Press | 19 lb8.6 kg | 31 lb14.1 kg | 48 lb21.8 kg | 69 lb31.3 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Single Arm Cable Shoulder Press | 20 lb9.1 kg | 32 lb14.5 kg | 50 lb22.7 kg | 72 lb32.7 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Single Arm Cable Shoulder Press | 21 lb9.5 kg | 34 lb15.4 kg | 53 lb24 kg | 75 lb34 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Single Arm Cable Shoulder Press | 21 lb9.5 kg | 35 lb15.9 kg | 55 lb24.9 kg | 78 lb35.4 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Single Arm Cable Shoulder Press | 22 lb10 kg | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Single Arm Cable Shoulder Press | 23 lb10.4 kg | 38 lb17.2 kg | 59 lb26.8 kg | 84 lb38.1 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Single Arm Cable Shoulder Press | 24 lb10.9 kg | 39 lb17.7 kg | 61 lb27.7 kg | 87 lb39.5 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Single Arm Cable Shoulder Press | 25 lb11.3 kg | 41 lb18.6 kg | 63 lb28.6 kg | 90 lb40.8 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Single Arm Cable Shoulder Press | 25 lb11.3 kg | 42 lb19.1 kg | 65 lb29.5 kg | 93 lb42.2 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Single Arm Cable Shoulder Press | 26 lb11.8 kg | 43 lb19.5 kg | 67 lb30.4 kg | 95 lb43.1 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Single Arm Cable Shoulder Press | 27 lb12.2 kg | 44 lb20 kg | 69 lb31.3 kg | 98 lb44.5 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Single Arm Cable Shoulder Press | 28 lb12.7 kg | 46 lb20.9 kg | 71 lb32.2 kg | 101 lb45.8 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Single Arm Cable Shoulder Press | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 104 lb47.2 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Single Arm Cable Shoulder Press | 29 lb13.2 kg | 48 lb21.8 kg | 75 lb34 kg | 106 lb48.1 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Single Arm Cable Shoulder Press | 30 lb13.6 kg | 49 lb22.2 kg | 76 lb34.5 kg | 109 lb49.4 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Single Arm Cable Shoulder Press | 30 lb13.6 kg | 50 lb22.7 kg | 78 lb35.4 kg | 111 lb50.3 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Single Arm Cable Shoulder Press | 31 lb14.1 kg | 52 lb23.6 kg | 80 lb36.3 kg | 114 lb51.7 kg |
Women’s Bench Press vs Single Arm 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 |
| Single Arm Cable Shoulder Press | 8 lb3.6 kg | 15 lb6.8 kg | 24 lb10.9 kg | 36 lb16.3 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Single Arm Cable Shoulder Press | 9 lb4.1 kg | 16 lb7.3 kg | 26 lb11.8 kg | 38 lb17.2 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Single Arm Cable Shoulder Press | 9 lb4.1 kg | 17 lb7.7 kg | 28 lb12.7 kg | 41 lb18.6 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Single Arm Cable Shoulder Press | 10 lb4.5 kg | 18 lb8.2 kg | 29 lb13.2 kg | 43 lb19.5 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Single Arm Cable Shoulder Press | 11 lb5 kg | 19 lb8.6 kg | 31 lb14.1 kg | 45 lb20.4 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Single Arm Cable Shoulder Press | 11 lb5 kg | 20 lb9.1 kg | 32 lb14.5 kg | 47 lb21.3 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Single Arm Cable Shoulder Press | 11 lb5 kg | 21 lb9.5 kg | 33 lb15 kg | 49 lb22.2 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Single Arm Cable Shoulder Press | 12 lb5.4 kg | 22 lb10 kg | 35 lb15.9 kg | 51 lb23.1 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Single Arm Cable Shoulder Press | 12 lb5.4 kg | 23 lb10.4 kg | 36 lb16.3 kg | 53 lb24 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Single Arm Cable Shoulder Press | 13 lb5.9 kg | 23 lb10.4 kg | 37 lb16.8 kg | 55 lb24.9 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Single Arm Cable Shoulder Press | 13 lb5.9 kg | 24 lb10.9 kg | 39 lb17.7 kg | 57 lb25.9 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Single Arm Cable Shoulder Press | 14 lb6.4 kg | 25 lb11.3 kg | 40 lb18.1 kg | 59 lb26.8 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Single Arm Cable Shoulder Press | 14 lb6.4 kg | 26 lb11.8 kg | 41 lb18.6 kg | 61 lb27.7 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Single Arm Cable Shoulder Press | 15 lb6.8 kg | 27 lb12.2 kg | 43 lb19.5 kg | 62 lb28.1 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Single Arm Cable Shoulder Press | 15 lb6.8 kg | 27 lb12.2 kg | 44 lb20 kg | 64 lb29 kg |
How Your Barbell Bench Press vs Single Arm 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
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)
Use recent Bench Press and Single Arm Cable Shoulder 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 bench press strength level
For bench 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 single arm cable shoulder press strength level
The single arm cable 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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 single arm 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Bench Press and Single Arm Cable Shoulder Press Standards Differ
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.
90.3 → 166.5 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Cable Shoulder Press standard minus the Bench Press standard: zero means equal, above zero means the Single Arm 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 Single Arm Cable Shoulder Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 100–240 lb bodyweight, the Elite gap changes from 49.5 to 88.9 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Cable Shoulder Press standard minus the Bench Press standard: zero means equal, above zero means the Single Arm 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 Single Arm Cable Shoulder Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the bench press and single arm cable shoulder press setup consistent with their individual rules. Use strict, repeatable Barbell Bench Press and Single Arm 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 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.
Enter one recent Barbell Bench Press result and one recent Single Arm 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
- Single Arm Cable Shoulder Press — View the individual Single Arm Cable Shoulder 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.
- Landmine Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.