Barbell Bench Press vs Cable Y Raise Strength Standards

Barbell Bench Press vs Cable Y Raise Strength Standards

These bodyweight tables place the bench press and cable y raise 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 / Cable Y Raise, 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 Cable Y Raise 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.

Women’s Bench Press vs Cable Y Raise 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.

How Your Barbell Bench Press vs Cable Y Raise Result Is Calculated

Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.

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)

For the most useful Barbell Bench Press vs Cable Y Raise 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 bench press strength level

The bench 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.

3. Find the cable y raise strength level

The standards use the sex-specific targets from the individual Cable Y Raise 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 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.

Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.

How Men’s Barbell Bench Press and Cable Y Raise Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Y Raise standard minus the Bench Press standard: zero means equal, above zero means the Cable Y Raise 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.

How Women’s Barbell Bench Press and Cable Y Raise Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Y Raise standard minus the Bench Press standard: zero means equal, above zero means the Cable Y Raise 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.

Barbell Bench Press and Cable Y Raise Exercises Used by This Calculator

For a useful comparison, perform a strict bench press and a strict cable y raise using the setup and load rules below. Use strict, repeatable Barbell Bench Press and Cable Y Raise 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 a strict, repeatable Cable Y Raise

Follow the individual Cable Y Raise calculator’s exercise-specific setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.

Enter one recent Barbell Bench Press result and one recent Cable Y Raise result

First lift: total barbell weight and 1–12 strict reps. Second lift: displayed machine or stack weight and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Cable Y Raise — View the individual Cable Y Raise standards and next strength-level target.
• Dumbbell Lateral Raise — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Cable Front Raise — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Single Arm Cable Lateral Raise — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Front Raise — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Face Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.