Cable Chest Press vs Dumbbell Bench Press Strength Standards
Compare your cable chest press and dumbbell bench 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.
Use each exercise's canonical input: Displayed machine or stack weight for Cable Chest Press and Weight per dumbbell for Dumbbell Bench Press. Use a strict, repeatable cable chest press test using the canonical setup, range, and finish rules and a bilateral flat dumbbell bench press using two matched dumbbells, controlled chest-level depth, planted feet, and even full lockout. 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 Dumbbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable chest press and dumbbell bench 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 dumbbell bench 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 / Dumbbell Bench 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 Dumbbell Bench Press Standards
How to read the table: The first number is Cable Chest Press; the second is Dumbbell Bench 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 / 49 lb 26.8 / 22.2 kg | 87 / 77 lb 39.5 / 34.9 kg | 118 / 119 lb 53.5 / 54 kg | 151 / 154 lb 68.5 / 69.9 kg |
| 130 lb 59 kg | 62 / 52 lb 28.1 / 23.6 kg | 92 / 82 lb 41.7 / 37.2 kg | 124 / 126 lb 56.2 / 57.2 kg | 159 / 162 lb 72.1 / 73.5 kg |
| 140 lb 63.5 kg | 65 / 55 lb 29.5 / 24.9 kg | 96 / 86 lb 43.5 / 39 kg | 131 / 132 lb 59.4 / 59.9 kg | 167 / 171 lb 75.7 / 77.6 kg |
| 150 lb 68 kg | 68 / 57 lb 30.8 / 25.9 kg | 101 / 90 lb 45.8 / 40.8 kg | 137 / 138 lb 62.1 / 62.6 kg | 175 / 179 lb 79.4 / 81.2 kg |
| 160 lb 72.6 kg | 71 / 60 lb 32.2 / 27.2 kg | 105 / 94 lb 47.6 / 42.6 kg | 143 / 144 lb 64.9 / 65.3 kg | 183 / 186 lb 83 / 84.4 kg |
| 170 lb 77.1 kg | 74 / 62 lb 33.6 / 28.1 kg | 110 / 97 lb 49.9 / 44 kg | 149 / 150 lb 67.6 / 68 kg | 190 / 194 lb 86.2 / 88 kg |
| 180 lb 81.6 kg | 77 / 65 lb 34.9 / 29.5 kg | 114 / 101 lb 51.7 / 45.8 kg | 154 / 156 lb 69.9 / 70.8 kg | 198 / 202 lb 89.8 / 91.6 kg |
| 190 lb 86.2 kg | 80 / 67 lb 36.3 / 30.4 kg | 118 / 105 lb 53.5 / 47.6 kg | 160 / 162 lb 72.6 / 73.5 kg | 205 / 209 lb 93 / 94.8 kg |
| 200 lb 90.7 kg | 83 / 69 lb 37.6 / 31.3 kg | 122 / 109 lb 55.3 / 49.4 kg | 166 / 168 lb 75.3 / 76.2 kg | 212 / 216 lb 96.2 / 98 kg |
| 210 lb 95.3 kg | 86 / 72 lb 39 / 32.7 kg | 126 / 112 lb 57.2 / 50.8 kg | 171 / 173 lb 77.6 / 78.5 kg | 219 / 223 lb 99.3 / 101.2 kg |
| 220 lb 99.8 kg | 88 / 74 lb 39.9 / 33.6 kg | 130 / 116 lb 59 / 52.6 kg | 176 / 179 lb 79.8 / 81.2 kg | 226 / 230 lb 102.5 / 104.3 kg |
| 230 lb 104.3 kg | 91 / 76 lb 41.3 / 34.5 kg | 134 / 119 lb 60.8 / 54 kg | 182 / 184 lb 82.6 / 83.5 kg | 233 / 237 lb 105.7 / 107.5 kg |
| 240 lb 108.9 kg | 93 / 78 lb 42.2 / 35.4 kg | 138 / 123 lb 62.6 / 55.8 kg | 187 / 189 lb 84.8 / 85.7 kg | 240 / 244 lb 108.9 / 110.7 kg |
| 250 lb 113.4 kg | 96 / 80 lb 43.5 / 36.3 kg | 142 / 126 lb 64.4 / 57.2 kg | 192 / 195 lb 87.1 / 88.5 kg | 246 / 251 lb 111.6 / 113.9 kg |
| 260 lb 117.9 kg | 99 / 83 lb 44.9 / 37.6 kg | 145 / 129 lb 65.8 / 58.5 kg | 197 / 200 lb 89.4 / 90.7 kg | 253 / 258 lb 114.8 / 117 kg |
| 270 lb 122.5 kg | 101 / 85 lb 45.8 / 38.6 kg | 149 / 133 lb 67.6 / 60.3 kg | 202 / 205 lb 91.6 / 93 kg | 259 / 264 lb 117.5 / 119.7 kg |
| 280 lb 127 kg | 104 / 87 lb 47.2 / 39.5 kg | 153 / 136 lb 69.4 / 61.7 kg | 207 / 210 lb 93.9 / 95.3 kg | 265 / 271 lb 120.2 / 122.9 kg |
| 290 lb 131.5 kg | 106 / 89 lb 48.1 / 40.4 kg | 156 / 139 lb 70.8 / 63 kg | 212 / 215 lb 96.2 / 97.5 kg | 272 / 277 lb 123.4 / 125.6 kg |
| 300 lb 136.1 kg | 108 / 91 lb 49 / 41.3 kg | 160 / 142 lb 72.6 / 64.4 kg | 217 / 220 lb 98.4 / 99.8 kg | 278 / 283 lb 126.1 / 128.4 kg |
Women’s Cable Chest Press vs Dumbbell Bench Press Standards
How to read the table: The first number is Cable Chest Press; the second is Dumbbell Bench 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 / 18 lb 13.6 / 8.2 kg | 46 / 34 lb 20.9 / 15.4 kg | 66 / 57 lb 29.9 / 25.9 kg | 87 / 80 lb 39.5 / 36.3 kg |
| 110 lb 49.9 kg | 32 / 19 lb 14.5 / 8.6 kg | 49 / 37 lb 22.2 / 16.8 kg | 71 / 61 lb 32.2 / 27.7 kg | 93 / 85 lb 42.2 / 38.6 kg |
| 120 lb 54.4 kg | 34 / 20 lb 15.4 / 9.1 kg | 52 / 39 lb 23.6 / 17.7 kg | 75 / 65 lb 34 / 29.5 kg | 98 / 90 lb 44.5 / 40.8 kg |
| 130 lb 59 kg | 35 / 21 lb 15.9 / 9.5 kg | 55 / 41 lb 24.9 / 18.6 kg | 79 / 68 lb 35.8 / 30.8 kg | 104 / 95 lb 47.2 / 43.1 kg |
| 140 lb 63.5 kg | 37 / 22 lb 16.8 / 10 kg | 57 / 43 lb 25.9 / 19.5 kg | 83 / 72 lb 37.6 / 32.7 kg | 109 / 100 lb 49.4 / 45.4 kg |
| 150 lb 68 kg | 39 / 23 lb 17.7 / 10.4 kg | 60 / 45 lb 27.2 / 20.4 kg | 87 / 75 lb 39.5 / 34 kg | 114 / 105 lb 51.7 / 47.6 kg |
| 160 lb 72.6 kg | 41 / 24 lb 18.6 / 10.9 kg | 63 / 47 lb 28.6 / 21.3 kg | 91 / 78 lb 41.3 / 35.4 kg | 119 / 110 lb 54 / 49.9 kg |
| 170 lb 77.1 kg | 42 / 25 lb 19.1 / 11.3 kg | 65 / 49 lb 29.5 / 22.2 kg | 95 / 82 lb 43.1 / 37.2 kg | 124 / 114 lb 56.2 / 51.7 kg |
| 180 lb 81.6 kg | 44 / 26 lb 20 / 11.8 kg | 68 / 51 lb 30.8 / 23.1 kg | 98 / 85 lb 44.5 / 38.6 kg | 129 / 119 lb 58.5 / 54 kg |
| 190 lb 86.2 kg | 46 / 27 lb 20.9 / 12.2 kg | 70 / 53 lb 31.8 / 24 kg | 102 / 88 lb 46.3 / 39.9 kg | 133 / 123 lb 60.3 / 55.8 kg |
| 200 lb 90.7 kg | 47 / 28 lb 21.3 / 12.7 kg | 73 / 55 lb 33.1 / 24.9 kg | 105 / 91 lb 47.6 / 41.3 kg | 138 / 127 lb 62.6 / 57.6 kg |
| 210 lb 95.3 kg | 49 / 29 lb 22.2 / 13.2 kg | 75 / 56 lb 34 / 25.4 kg | 109 / 94 lb 49.4 / 42.6 kg | 143 / 131 lb 64.9 / 59.4 kg |
| 220 lb 99.8 kg | 50 / 30 lb 22.7 / 13.6 kg | 77 / 58 lb 34.9 / 26.3 kg | 112 / 97 lb 50.8 / 44 kg | 147 / 136 lb 66.7 / 61.7 kg |
| 230 lb 104.3 kg | 52 / 31 lb 23.6 / 14.1 kg | 80 / 60 lb 36.3 / 27.2 kg | 116 / 100 lb 52.6 / 45.4 kg | 152 / 140 lb 68.9 / 63.5 kg |
| 240 lb 108.9 kg | 53 / 31 lb 24 / 14.1 kg | 82 / 62 lb 37.2 / 28.1 kg | 119 / 103 lb 54 / 46.7 kg | 156 / 144 lb 70.8 / 65.3 kg |
How Your Cable Chest Press vs Dumbbell Bench 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 dumbbell bench press strength level
The standards use the sex-specific bilateral dumbbell bench press thresholds from the individual 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 larger lifters are expected to press 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 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 dumbbell bench press | Use bilateral estimated max from one-dumbbell input and adjust 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 Dumbbell Bench 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 dumbbell bench 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.
Advanced and Elite at every displayed bodyweight.
1.4 → 2.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the cable chest press standard. A plus sign means the dumbbell bench 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 | −10 lb −4.6 kg | −10 lb −4.6 kg | +1 lb +0.5 kg | +3 lb +1.4 kg |
| 130 lb 59 kg | −10 lb −4.5 kg | −10 lb −4.5 kg | +2 lb +1 kg | +3 lb +1.4 kg |
| 140 lb 63.5 kg | −10 lb −4.6 kg | −10 lb −4.5 kg | +1 lb +0.5 kg | +4 lb +1.9 kg |
| 150 lb 68 kg | −11 lb −4.9 kg | −11 lb −5 kg | +1 lb +0.5 kg | +4 lb +1.8 kg |
| 160 lb 72.6 kg | −11 lb −5 kg | −11 lb −5 kg | +1 lb +0.4 kg | +3 lb +1.4 kg |
| 170 lb 77.1 kg | −12 lb −5.5 kg | −13 lb −5.9 kg | +1 lb +0.4 kg | +4 lb +1.8 kg |
| 180 lb 81.6 kg | −12 lb −5.4 kg | −13 lb −5.9 kg | +2 lb +0.9 kg | +4 lb +1.8 kg |
| 190 lb 86.2 kg | −13 lb −5.9 kg | −13 lb −5.9 kg | +2 lb +0.9 kg | +4 lb +1.8 kg |
| 200 lb 90.7 kg | −14 lb −6.3 kg | −13 lb −5.9 kg | +2 lb +0.9 kg | +4 lb +1.8 kg |
| 210 lb 95.3 kg | −14 lb −6.3 kg | −14 lb −6.4 kg | +2 lb +0.9 kg | +4 lb +1.9 kg |
| 220 lb 99.8 kg | −14 lb −6.3 kg | −14 lb −6.4 kg | +3 lb +1.4 kg | +4 lb +1.8 kg |
| 230 lb 104.3 kg | −15 lb −6.8 kg | −15 lb −6.8 kg | +2 lb +0.9 kg | +4 lb +1.8 kg |
| 240 lb 108.9 kg | −15 lb −6.8 kg | −15 lb −6.8 kg | +2 lb +0.9 kg | +4 lb +1.8 kg |
| 250 lb 113.4 kg | −16 lb −7.2 kg | −16 lb −7.2 kg | +3 lb +1.4 kg | +5 lb +2.3 kg |
| 260 lb 117.9 kg | −16 lb −7.3 kg | −16 lb −7.3 kg | +3 lb +1.3 kg | +5 lb +2.2 kg |
| 270 lb 122.5 kg | −16 lb −7.2 kg | −16 lb −7.3 kg | +3 lb +1.4 kg | +5 lb +2.2 kg |
| 280 lb 127 kg | −17 lb −7.7 kg | −17 lb −7.7 kg | +3 lb +1.4 kg | +6 lb +2.7 kg |
| 290 lb 131.5 kg | −17 lb −7.7 kg | −17 lb −7.8 kg | +3 lb +1.3 kg | +5 lb +2.2 kg |
| 300 lb 136.1 kg | −17 lb −7.7 kg | −18 lb −8.2 kg | +3 lb +1.4 kg | +5 lb +2.3 kg |
How Women’s Cable Chest Press and Dumbbell Bench 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.
3.2 → 5.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the cable chest press standard. A plus sign means the dumbbell bench 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 | −12 lb −5.4 kg | −12 lb −5.5 kg | −9 lb −4 kg | −7 lb −3.2 kg |
| 110 lb 49.9 kg | −13 lb −5.9 kg | −12 lb −5.4 kg | −10 lb −4.5 kg | −8 lb −3.6 kg |
| 120 lb 54.4 kg | −14 lb −6.3 kg | −13 lb −5.9 kg | −10 lb −4.5 kg | −8 lb −3.7 kg |
| 130 lb 59 kg | −14 lb −6.4 kg | −14 lb −6.3 kg | −11 lb −5 kg | −9 lb −4.1 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −14 lb −6.4 kg | −11 lb −4.9 kg | −9 lb −4 kg |
| 150 lb 68 kg | −16 lb −7.3 kg | −15 lb −6.8 kg | −12 lb −5.5 kg | −9 lb −4.1 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −16 lb −7.3 kg | −13 lb −5.9 kg | −9 lb −4.1 kg |
| 170 lb 77.1 kg | −17 lb −7.8 kg | −16 lb −7.3 kg | −13 lb −5.9 kg | −10 lb −4.5 kg |
| 180 lb 81.6 kg | −18 lb −8.2 kg | −17 lb −7.7 kg | −13 lb −5.9 kg | −10 lb −4.5 kg |
| 190 lb 86.2 kg | −19 lb −8.7 kg | −17 lb −7.8 kg | −14 lb −6.4 kg | −10 lb −4.5 kg |
| 200 lb 90.7 kg | −19 lb −8.6 kg | −18 lb −8.2 kg | −14 lb −6.3 kg | −11 lb −5 kg |
| 210 lb 95.3 kg | −20 lb −9 kg | −19 lb −8.6 kg | −15 lb −6.8 kg | −12 lb −5.5 kg |
| 220 lb 99.8 kg | −20 lb −9.1 kg | −19 lb −8.6 kg | −15 lb −6.8 kg | −11 lb −5 kg |
| 230 lb 104.3 kg | −21 lb −9.5 kg | −20 lb −9.1 kg | −16 lb −7.2 kg | −12 lb −5.4 kg |
| 240 lb 108.9 kg | −22 lb −9.9 kg | −20 lb −9.1 kg | −16 lb −7.3 kg | −12 lb −5.5 kg |
Cable Chest Press and Dumbbell Bench Press Exercises Used by This Calculator
This calculator uses a strict cable chest press and a bilateral flat dumbbell bench press. Use strict canonical Cable Chest Press and Dumbbell Bench 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.
Enter one dumbbell and press two matched weights
Enter the weight of one dumbbell. Use two matched dumbbells on a flat bench, lower both under control to chest level, and press together to an even full lockout with planted feet. Do not enter combined pair weight, floor, incline, decline, machine, alternating, unilateral, partial, bounced, or assisted reps.
Enter one recent Cable Chest Press result and one recent Dumbbell Bench Press result
Use each exercise’s canonical input: Displayed machine or stack weight for Cable Chest Press and Weight per dumbbell for Dumbbell Bench Press.
Related Tools
- Cable Chest Press — View the individual Cable Chest Press standards and next strength-level target.
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Chest Press Machine — 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.