Cable Chest Press vs Machine Chest Press Strength Standards
Compare your cable chest press and machine chest press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable cable chest press test using the canonical setup, range, and finish rules and a selectorized horizontal chest press with the handles aligned near mid-chest, controlled chest-depth movement, and full elbow extension. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Chest Press vs Machine Chest Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable chest press and machine chest press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your cable chest press and machine chest press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Cable Chest Press / Machine Chest Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Cable Chest Press vs Machine Chest Press Standards
How to read the table: The first number is Cable Chest Press; the second is Machine Chest 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 / 109 lb 26.8 / 49.4 kg | 87 / 151 lb 39.5 / 68.5 kg | 118 / 200 lb 53.5 / 90.7 kg | 151 / 259 lb 68.5 / 117.5 kg |
| 130 lb 59 kg | 62 / 115 lb 28.1 / 52.2 kg | 92 / 159 lb 41.7 / 72.1 kg | 124 / 211 lb 56.2 / 95.7 kg | 159 / 273 lb 72.1 / 123.8 kg |
| 140 lb 63.5 kg | 65 / 121 lb 29.5 / 54.9 kg | 96 / 167 lb 43.5 / 75.7 kg | 131 / 222 lb 59.4 / 100.7 kg | 167 / 287 lb 75.7 / 130.2 kg |
| 150 lb 68 kg | 68 / 126 lb 30.8 / 57.2 kg | 101 / 175 lb 45.8 / 79.4 kg | 137 / 232 lb 62.1 / 105.2 kg | 175 / 301 lb 79.4 / 136.5 kg |
| 160 lb 72.6 kg | 71 / 132 lb 32.2 / 59.9 kg | 105 / 183 lb 47.6 / 83 kg | 143 / 243 lb 64.9 / 110.2 kg | 183 / 314 lb 83 / 142.4 kg |
| 170 lb 77.1 kg | 74 / 137 lb 33.6 / 62.1 kg | 110 / 190 lb 49.9 / 86.2 kg | 149 / 253 lb 67.6 / 114.8 kg | 190 / 327 lb 86.2 / 148.3 kg |
| 180 lb 81.6 kg | 77 / 143 lb 34.9 / 64.9 kg | 114 / 198 lb 51.7 / 89.8 kg | 154 / 262 lb 69.9 / 118.8 kg | 198 / 340 lb 89.8 / 154.2 kg |
| 190 lb 86.2 kg | 80 / 148 lb 36.3 / 67.1 kg | 118 / 205 lb 53.5 / 93 kg | 160 / 272 lb 72.6 / 123.4 kg | 205 / 352 lb 93 / 159.7 kg |
| 200 lb 90.7 kg | 83 / 153 lb 37.6 / 69.4 kg | 122 / 212 lb 55.3 / 96.2 kg | 166 / 281 lb 75.3 / 127.5 kg | 212 / 364 lb 96.2 / 165.1 kg |
| 210 lb 95.3 kg | 86 / 158 lb 39 / 71.7 kg | 126 / 219 lb 57.2 / 99.3 kg | 171 / 291 lb 77.6 / 132 kg | 219 / 376 lb 99.3 / 170.6 kg |
| 220 lb 99.8 kg | 88 / 163 lb 39.9 / 73.9 kg | 130 / 226 lb 59 / 102.5 kg | 176 / 300 lb 79.8 / 136.1 kg | 226 / 388 lb 102.5 / 176 kg |
| 230 lb 104.3 kg | 91 / 168 lb 41.3 / 76.2 kg | 134 / 233 lb 60.8 / 105.7 kg | 182 / 309 lb 82.6 / 140.2 kg | 233 / 400 lb 105.7 / 181.4 kg |
| 240 lb 108.9 kg | 93 / 173 lb 42.2 / 78.5 kg | 138 / 240 lb 62.6 / 108.9 kg | 187 / 318 lb 84.8 / 144.2 kg | 240 / 411 lb 108.9 / 186.4 kg |
| 250 lb 113.4 kg | 96 / 178 lb 43.5 / 80.7 kg | 142 / 246 lb 64.4 / 111.6 kg | 192 / 327 lb 87.1 / 148.3 kg | 246 / 423 lb 111.6 / 191.9 kg |
| 260 lb 117.9 kg | 99 / 182 lb 44.9 / 82.6 kg | 145 / 253 lb 65.8 / 114.8 kg | 197 / 335 lb 89.4 / 152 kg | 253 / 434 lb 114.8 / 196.9 kg |
| 270 lb 122.5 kg | 101 / 187 lb 45.8 / 84.8 kg | 149 / 259 lb 67.6 / 117.5 kg | 202 / 344 lb 91.6 / 156 kg | 259 / 445 lb 117.5 / 201.8 kg |
| 280 lb 127 kg | 104 / 192 lb 47.2 / 87.1 kg | 153 / 265 lb 69.4 / 120.2 kg | 207 / 352 lb 93.9 / 159.7 kg | 265 / 456 lb 120.2 / 206.8 kg |
| 290 lb 131.5 kg | 106 / 196 lb 48.1 / 88.9 kg | 156 / 272 lb 70.8 / 123.4 kg | 212 / 361 lb 96.2 / 163.7 kg | 272 / 467 lb 123.4 / 211.8 kg |
| 300 lb 136.1 kg | 108 / 201 lb 49 / 91.2 kg | 160 / 278 lb 72.6 / 126.1 kg | 217 / 369 lb 98.4 / 167.4 kg | 278 / 477 lb 126.1 / 216.4 kg |
Women’s Cable Chest Press vs Machine Chest Press Standards
How to read the table: The first number is Cable Chest Press; the second is Machine Chest 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 | 30 / 60 lb 13.6 / 27.2 kg | 46 / 82 lb 20.9 / 37.2 kg | 66 / 112 lb 29.9 / 50.8 kg | 87 / 147 lb 39.5 / 66.7 kg |
| 110 lb 49.9 kg | 32 / 63 lb 14.5 / 28.6 kg | 49 / 88 lb 22.2 / 39.9 kg | 71 / 120 lb 32.2 / 54.4 kg | 93 / 156 lb 42.2 / 70.8 kg |
| 120 lb 54.4 kg | 34 / 67 lb 15.4 / 30.4 kg | 52 / 93 lb 23.6 / 42.2 kg | 75 / 127 lb 34 / 57.6 kg | 98 / 165 lb 44.5 / 74.8 kg |
| 130 lb 59 kg | 35 / 71 lb 15.9 / 32.2 kg | 55 / 98 lb 24.9 / 44.5 kg | 79 / 134 lb 35.8 / 60.8 kg | 104 / 175 lb 47.2 / 79.4 kg |
| 140 lb 63.5 kg | 37 / 74 lb 16.8 / 33.6 kg | 57 / 103 lb 25.9 / 46.7 kg | 83 / 140 lb 37.6 / 63.5 kg | 109 / 183 lb 49.4 / 83 kg |
| 150 lb 68 kg | 39 / 78 lb 17.7 / 35.4 kg | 60 / 108 lb 27.2 / 49 kg | 87 / 147 lb 39.5 / 66.7 kg | 114 / 192 lb 51.7 / 87.1 kg |
| 160 lb 72.6 kg | 41 / 81 lb 18.6 / 36.7 kg | 63 / 113 lb 28.6 / 51.3 kg | 91 / 153 lb 41.3 / 69.4 kg | 119 / 200 lb 54 / 90.7 kg |
| 170 lb 77.1 kg | 42 / 85 lb 19.1 / 38.6 kg | 65 / 117 lb 29.5 / 53.1 kg | 95 / 160 lb 43.1 / 72.6 kg | 124 / 209 lb 56.2 / 94.8 kg |
| 180 lb 81.6 kg | 44 / 88 lb 20 / 39.9 kg | 68 / 122 lb 30.8 / 55.3 kg | 98 / 166 lb 44.5 / 75.3 kg | 129 / 217 lb 58.5 / 98.4 kg |
| 190 lb 86.2 kg | 46 / 91 lb 20.9 / 41.3 kg | 70 / 126 lb 31.8 / 57.2 kg | 102 / 172 lb 46.3 / 78 kg | 133 / 225 lb 60.3 / 102.1 kg |
| 200 lb 90.7 kg | 47 / 94 lb 21.3 / 42.6 kg | 73 / 131 lb 33.1 / 59.4 kg | 105 / 178 lb 47.6 / 80.7 kg | 138 / 233 lb 62.6 / 105.7 kg |
| 210 lb 95.3 kg | 49 / 98 lb 22.2 / 44.5 kg | 75 / 135 lb 34 / 61.2 kg | 109 / 184 lb 49.4 / 83.5 kg | 143 / 240 lb 64.9 / 108.9 kg |
| 220 lb 99.8 kg | 50 / 101 lb 22.7 / 45.8 kg | 77 / 139 lb 34.9 / 63 kg | 112 / 190 lb 50.8 / 86.2 kg | 147 / 248 lb 66.7 / 112.5 kg |
| 230 lb 104.3 kg | 52 / 104 lb 23.6 / 47.2 kg | 80 / 144 lb 36.3 / 65.3 kg | 116 / 195 lb 52.6 / 88.5 kg | 152 / 255 lb 68.9 / 115.7 kg |
| 240 lb 108.9 kg | 53 / 107 lb 24 / 48.5 kg | 82 / 148 lb 37.2 / 67.1 kg | 119 / 201 lb 54 / 91.2 kg | 156 / 263 lb 70.8 / 119.3 kg |
How Your Cable Chest Press vs Machine Chest Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the cable chest press strength level
The standards use the sex-specific targets from the individual Cable Chest Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the machine chest press strength level
The machine chest press standards use the sex-specific standards from the individual Chest Press Machine tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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 displayed resistance 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 is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 cable chest press | Adjust cable chest press targets to exact bodyweight with the two-thirds rule. |
| Rate the machine chest press | Adjust machine chest 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Cable Chest Press and Machine Chest 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 machine chest press standard is higher; below zero means the cable chest 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.
49 → 90.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine chest press standard minus the cable chest press standard. A plus sign means the machine chest press standard is higher. A minus sign means the cable chest press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +50 lb +22.6 kg | +64 lb +29 kg | +82 lb +37.2 kg | +108 lb +49 kg |
| 130 lb 59 kg | +53 lb +24.1 kg | +67 lb +30.4 kg | +87 lb +39.5 kg | +114 lb +51.7 kg |
| 140 lb 63.5 kg | +56 lb +25.4 kg | +71 lb +32.2 kg | +91 lb +41.3 kg | +120 lb +54.5 kg |
| 150 lb 68 kg | +58 lb +26.4 kg | +74 lb +33.6 kg | +95 lb +43.1 kg | +126 lb +57.1 kg |
| 160 lb 72.6 kg | +61 lb +27.7 kg | +78 lb +35.4 kg | +100 lb +45.3 kg | +131 lb +59.4 kg |
| 170 lb 77.1 kg | +63 lb +28.5 kg | +80 lb +36.3 kg | +104 lb +47.2 kg | +137 lb +62.1 kg |
| 180 lb 81.6 kg | +66 lb +30 kg | +84 lb +38.1 kg | +108 lb +48.9 kg | +142 lb +64.4 kg |
| 190 lb 86.2 kg | +68 lb +30.8 kg | +87 lb +39.5 kg | +112 lb +50.8 kg | +147 lb +66.7 kg |
| 200 lb 90.7 kg | +70 lb +31.8 kg | +90 lb +40.9 kg | +115 lb +52.2 kg | +152 lb +68.9 kg |
| 210 lb 95.3 kg | +72 lb +32.7 kg | +93 lb +42.1 kg | +120 lb +54.4 kg | +157 lb +71.3 kg |
| 220 lb 99.8 kg | +75 lb +34 kg | +96 lb +43.5 kg | +124 lb +56.3 kg | +162 lb +73.5 kg |
| 230 lb 104.3 kg | +77 lb +34.9 kg | +99 lb +44.9 kg | +127 lb +57.6 kg | +167 lb +75.7 kg |
| 240 lb 108.9 kg | +80 lb +36.3 kg | +102 lb +46.3 kg | +131 lb +59.4 kg | +171 lb +77.5 kg |
| 250 lb 113.4 kg | +82 lb +37.2 kg | +104 lb +47.2 kg | +135 lb +61.2 kg | +177 lb +80.3 kg |
| 260 lb 117.9 kg | +83 lb +37.7 kg | +108 lb +49 kg | +138 lb +62.6 kg | +181 lb +82.1 kg |
| 270 lb 122.5 kg | +86 lb +39 kg | +110 lb +49.9 kg | +142 lb +64.4 kg | +186 lb +84.3 kg |
| 280 lb 127 kg | +88 lb +39.9 kg | +112 lb +50.8 kg | +145 lb +65.8 kg | +191 lb +86.6 kg |
| 290 lb 131.5 kg | +90 lb +40.8 kg | +116 lb +52.6 kg | +149 lb +67.5 kg | +195 lb +88.4 kg |
| 300 lb 136.1 kg | +93 lb +42.2 kg | +118 lb +53.5 kg | +152 lb +69 kg | +199 lb +90.3 kg |
How Women’s Cable Chest Press and Machine Chest 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.
27.2 → 48.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine chest press standard minus the cable chest press standard. A plus sign means the machine chest press standard is higher. A minus sign means the cable chest press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +30 lb +13.6 kg | +36 lb +16.3 kg | +46 lb +20.9 kg | +60 lb +27.2 kg |
| 110 lb 49.9 kg | +31 lb +14.1 kg | +39 lb +17.7 kg | +49 lb +22.2 kg | +63 lb +28.6 kg |
| 120 lb 54.4 kg | +33 lb +15 kg | +41 lb +18.6 kg | +52 lb +23.6 kg | +67 lb +30.3 kg |
| 130 lb 59 kg | +36 lb +16.3 kg | +43 lb +19.6 kg | +55 lb +25 kg | +71 lb +32.2 kg |
| 140 lb 63.5 kg | +37 lb +16.8 kg | +46 lb +20.8 kg | +57 lb +25.9 kg | +74 lb +33.6 kg |
| 150 lb 68 kg | +39 lb +17.7 kg | +48 lb +21.8 kg | +60 lb +27.2 kg | +78 lb +35.4 kg |
| 160 lb 72.6 kg | +40 lb +18.1 kg | +50 lb +22.7 kg | +62 lb +28.1 kg | +81 lb +36.7 kg |
| 170 lb 77.1 kg | +43 lb +19.5 kg | +52 lb +23.6 kg | +65 lb +29.5 kg | +85 lb +38.6 kg |
| 180 lb 81.6 kg | +44 lb +19.9 kg | +54 lb +24.5 kg | +68 lb +30.8 kg | +88 lb +39.9 kg |
| 190 lb 86.2 kg | +45 lb +20.4 kg | +56 lb +25.4 kg | +70 lb +31.7 kg | +92 lb +41.8 kg |
| 200 lb 90.7 kg | +47 lb +21.3 kg | +58 lb +26.3 kg | +73 lb +33.1 kg | +95 lb +43.1 kg |
| 210 lb 95.3 kg | +49 lb +22.3 kg | +60 lb +27.2 kg | +75 lb +34.1 kg | +97 lb +44 kg |
| 220 lb 99.8 kg | +51 lb +23.1 kg | +62 lb +28.1 kg | +78 lb +35.4 kg | +101 lb +45.8 kg |
| 230 lb 104.3 kg | +52 lb +23.6 kg | +64 lb +29 kg | +79 lb +35.9 kg | +103 lb +46.8 kg |
| 240 lb 108.9 kg | +54 lb +24.5 kg | +66 lb +29.9 kg | +82 lb +37.2 kg | +107 lb +48.5 kg |
Cable Chest Press and Machine Chest Press Exercises Used by This Calculator
This calculator uses a strict cable chest press and a selectorized chest press machine set. Use strict canonical Cable Chest Press and Machine Chest Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Cable Chest Press
Follow the individual Cable Chest Press calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use a selectorized horizontal chest press
Set the seat so the handles align near mid-chest. Keep the torso and head against the pad and feet planted, lower both handles under control to chest-depth equivalent, and press to full elbow extension. Do not enter a plate-loaded, iso-lateral, Smith-machine, incline, decline, or partial press.
Enter one recent Cable Chest Press result and one recent Machine Chest Press result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Cable Chest Press — View the individual Cable Chest Press standards and next strength-level target.
- Chest Press Machine — View the individual Machine Chest Press standards and next strength-level target.
- Dumbbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Incline Chest Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.