Pallof Press vs Cable Crunch Strength Standards
Compare your pallof press and cable crunch 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 cable resistance for Pallof Press and Displayed machine or stack weight for Cable Crunch. Use the selected cable resistance pressed from the approved anti-rotation stance and a strict, repeatable cable crunch set that follows the canonical setup, range, and lockout rules. 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.
Pallof Press vs Cable Crunch Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the pallof press and cable crunch to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your pallof press and cable crunch.
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 Pallof Press / Cable Crunch, 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 Pallof Press vs Cable Crunch Standards
How to read the table: The first number is Pallof Press; the second is Cable Crunch. 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 | 17 / 34 lb 7.7 / 15.4 kg | 28 / 59 lb 12.7 / 26.8 kg | 42 / 90 lb 19.1 / 40.8 kg | 59 / 120 lb 26.8 / 54.4 kg |
| 130 lb 59 kg | 18 / 36 lb 8.2 / 16.3 kg | 30 / 62 lb 13.6 / 28.1 kg | 44 / 95 lb 20 / 43.1 kg | 62 / 127 lb 28.1 / 57.6 kg |
| 140 lb 63.5 kg | 19 / 38 lb 8.6 / 17.2 kg | 31 / 65 lb 14.1 / 29.5 kg | 47 / 100 lb 21.3 / 45.4 kg | 65 / 133 lb 29.5 / 60.3 kg |
| 150 lb 68 kg | 20 / 39 lb 9.1 / 17.7 kg | 32 / 68 lb 14.5 / 30.8 kg | 49 / 104 lb 22.2 / 47.2 kg | 68 / 139 lb 30.8 / 63 kg |
| 160 lb 72.6 kg | 21 / 41 lb 9.5 / 18.6 kg | 34 / 71 lb 15.4 / 32.2 kg | 51 / 109 lb 23.1 / 49.4 kg | 71 / 145 lb 32.2 / 65.8 kg |
| 170 lb 77.1 kg | 21 / 43 lb 9.5 / 19.5 kg | 35 / 74 lb 15.9 / 33.6 kg | 53 / 113 lb 24 / 51.3 kg | 74 / 151 lb 33.6 / 68.5 kg |
| 180 lb 81.6 kg | 22 / 44 lb 10 / 20 kg | 37 / 77 lb 16.8 / 34.9 kg | 55 / 118 lb 24.9 / 53.5 kg | 77 / 157 lb 34.9 / 71.2 kg |
| 190 lb 86.2 kg | 23 / 46 lb 10.4 / 20.9 kg | 38 / 80 lb 17.2 / 36.3 kg | 57 / 122 lb 25.9 / 55.3 kg | 80 / 163 lb 36.3 / 73.9 kg |
| 200 lb 90.7 kg | 24 / 48 lb 10.9 / 21.8 kg | 39 / 83 lb 17.7 / 37.6 kg | 59 / 126 lb 26.8 / 57.2 kg | 83 / 169 lb 37.6 / 76.7 kg |
| 210 lb 95.3 kg | 25 / 49 lb 11.3 / 22.2 kg | 41 / 86 lb 18.6 / 39 kg | 61 / 130 lb 27.7 / 59 kg | 86 / 174 lb 39 / 78.9 kg |
| 220 lb 99.8 kg | 25 / 51 lb 11.3 / 23.1 kg | 42 / 88 lb 19.1 / 39.9 kg | 63 / 135 lb 28.6 / 61.2 kg | 88 / 180 lb 39.9 / 81.6 kg |
| 230 lb 104.3 kg | 26 / 52 lb 11.8 / 23.6 kg | 43 / 91 lb 19.5 / 41.3 kg | 65 / 139 lb 29.5 / 63 kg | 91 / 185 lb 41.3 / 83.9 kg |
| 240 lb 108.9 kg | 27 / 54 lb 12.2 / 24.5 kg | 44 / 93 lb 20 / 42.2 kg | 67 / 143 lb 30.4 / 64.9 kg | 93 / 190 lb 42.2 / 86.2 kg |
| 250 lb 113.4 kg | 28 / 55 lb 12.7 / 24.9 kg | 46 / 96 lb 20.9 / 43.5 kg | 68 / 146 lb 30.8 / 66.2 kg | 96 / 196 lb 43.5 / 88.9 kg |
| 260 lb 117.9 kg | 28 / 57 lb 12.7 / 25.9 kg | 47 / 99 lb 21.3 / 44.9 kg | 70 / 150 lb 31.8 / 68 kg | 99 / 201 lb 44.9 / 91.2 kg |
| 270 lb 122.5 kg | 29 / 58 lb 13.2 / 26.3 kg | 48 / 101 lb 21.8 / 45.8 kg | 72 / 154 lb 32.7 / 69.9 kg | 101 / 206 lb 45.8 / 93.4 kg |
| 280 lb 127 kg | 30 / 60 lb 13.6 / 27.2 kg | 49 / 104 lb 22.2 / 47.2 kg | 74 / 158 lb 33.6 / 71.7 kg | 104 / 211 lb 47.2 / 95.7 kg |
| 290 lb 131.5 kg | 30 / 61 lb 13.6 / 27.7 kg | 50 / 106 lb 22.7 / 48.1 kg | 76 / 162 lb 34.5 / 73.5 kg | 106 / 216 lb 48.1 / 98 kg |
| 300 lb 136.1 kg | 31 / 62 lb 14.1 / 28.1 kg | 52 / 108 lb 23.6 / 49 kg | 77 / 165 lb 34.9 / 74.8 kg | 108 / 221 lb 49 / 100.2 kg |
Women’s Pallof Press vs Cable Crunch Standards
How to read the table: The first number is Pallof Press; the second is Cable Crunch. 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 | 9 / 20 lb 4.1 / 9.1 kg | 16 / 36 lb 7.3 / 16.3 kg | 25 / 55 lb 11.3 / 24.9 kg | 37 / 76 lb 16.8 / 34.5 kg |
| 110 lb 49.9 kg | 10 / 21 lb 4.5 / 9.5 kg | 17 / 38 lb 7.7 / 17.2 kg | 27 / 59 lb 12.2 / 26.8 kg | 39 / 81 lb 17.7 / 36.7 kg |
| 120 lb 54.4 kg | 10 / 22 lb 4.5 / 10 kg | 18 / 41 lb 8.2 / 18.6 kg | 28 / 62 lb 12.7 / 28.1 kg | 41 / 85 lb 18.6 / 38.6 kg |
| 130 lb 59 kg | 11 / 24 lb 5 / 10.9 kg | 19 / 43 lb 8.6 / 19.5 kg | 30 / 65 lb 13.6 / 29.5 kg | 44 / 90 lb 20 / 40.8 kg |
| 140 lb 63.5 kg | 11 / 25 lb 5 / 11.3 kg | 20 / 45 lb 9.1 / 20.4 kg | 32 / 69 lb 14.5 / 31.3 kg | 46 / 95 lb 20.9 / 43.1 kg |
| 150 lb 68 kg | 12 / 26 lb 5.4 / 11.8 kg | 21 / 47 lb 9.5 / 21.3 kg | 33 / 72 lb 15 / 32.7 kg | 48 / 99 lb 21.8 / 44.9 kg |
| 160 lb 72.6 kg | 13 / 27 lb 5.9 / 12.2 kg | 22 / 49 lb 10 / 22.2 kg | 34 / 75 lb 15.4 / 34 kg | 50 / 103 lb 22.7 / 46.7 kg |
| 170 lb 77.1 kg | 13 / 28 lb 5.9 / 12.7 kg | 23 / 51 lb 10.4 / 23.1 kg | 36 / 78 lb 16.3 / 35.4 kg | 52 / 108 lb 23.6 / 49 kg |
| 180 lb 81.6 kg | 14 / 29 lb 6.4 / 13.2 kg | 24 / 53 lb 10.9 / 24 kg | 37 / 81 lb 16.8 / 36.7 kg | 54 / 112 lb 24.5 / 50.8 kg |
| 190 lb 86.2 kg | 14 / 30 lb 6.4 / 13.6 kg | 25 / 55 lb 11.3 / 24.9 kg | 39 / 84 lb 17.7 / 38.1 kg | 56 / 116 lb 25.4 / 52.6 kg |
| 200 lb 90.7 kg | 15 / 31 lb 6.8 / 14.1 kg | 25 / 57 lb 11.3 / 25.9 kg | 40 / 87 lb 18.1 / 39.5 kg | 58 / 120 lb 26.3 / 54.4 kg |
| 210 lb 95.3 kg | 15 / 33 lb 6.8 / 15 kg | 26 / 59 lb 11.8 / 26.8 kg | 41 / 90 lb 18.6 / 40.8 kg | 60 / 124 lb 27.2 / 56.2 kg |
| 220 lb 99.8 kg | 15 / 34 lb 6.8 / 15.4 kg | 27 / 61 lb 12.2 / 27.7 kg | 43 / 93 lb 19.5 / 42.2 kg | 62 / 128 lb 28.1 / 58.1 kg |
| 230 lb 104.3 kg | 16 / 35 lb 7.3 / 15.9 kg | 28 / 62 lb 12.7 / 28.1 kg | 44 / 96 lb 20 / 43.5 kg | 64 / 132 lb 29 / 59.9 kg |
| 240 lb 108.9 kg | 16 / 36 lb 7.3 / 16.3 kg | 29 / 64 lb 13.2 / 29 kg | 45 / 98 lb 20.4 / 44.5 kg | 66 / 135 lb 29.9 / 61.2 kg |
How Your Pallof Press vs Cable Crunch 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 pallof press strength level
The standards use the sex-specific thresholds from the individual Pallof 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 larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the cable crunch strength level
The standards use the sex-specific targets from the individual Cable Crunch 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.
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 pallof press | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the cable crunch | Adjust cable crunch 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 Pallof Press and Cable Crunch 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 cable crunch standard is higher; below zero means the pallof 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.
27.6 → 51.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable crunch standard minus the pallof press standard. A plus sign means the cable crunch standard is higher. A minus sign means the pallof press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +17 lb +7.7 kg | +31 lb +14.1 kg | +48 lb +21.7 kg | +61 lb +27.6 kg |
| 130 lb 59 kg | +18 lb +8.1 kg | +32 lb +14.5 kg | +51 lb +23.1 kg | +65 lb +29.5 kg |
| 140 lb 63.5 kg | +19 lb +8.6 kg | +34 lb +15.4 kg | +53 lb +24.1 kg | +68 lb +30.8 kg |
| 150 lb 68 kg | +19 lb +8.6 kg | +36 lb +16.3 kg | +55 lb +25 kg | +71 lb +32.2 kg |
| 160 lb 72.6 kg | +20 lb +9.1 kg | +37 lb +16.8 kg | +58 lb +26.3 kg | +74 lb +33.6 kg |
| 170 lb 77.1 kg | +22 lb +10 kg | +39 lb +17.7 kg | +60 lb +27.3 kg | +77 lb +34.9 kg |
| 180 lb 81.6 kg | +22 lb +10 kg | +40 lb +18.1 kg | +63 lb +28.6 kg | +80 lb +36.3 kg |
| 190 lb 86.2 kg | +23 lb +10.5 kg | +42 lb +19.1 kg | +65 lb +29.4 kg | +83 lb +37.6 kg |
| 200 lb 90.7 kg | +24 lb +10.9 kg | +44 lb +19.9 kg | +67 lb +30.4 kg | +86 lb +39.1 kg |
| 210 lb 95.3 kg | +24 lb +10.9 kg | +45 lb +20.4 kg | +69 lb +31.3 kg | +88 lb +39.9 kg |
| 220 lb 99.8 kg | +26 lb +11.8 kg | +46 lb +20.8 kg | +72 lb +32.6 kg | +92 lb +41.7 kg |
| 230 lb 104.3 kg | +26 lb +11.8 kg | +48 lb +21.8 kg | +74 lb +33.5 kg | +94 lb +42.6 kg |
| 240 lb 108.9 kg | +27 lb +12.3 kg | +49 lb +22.2 kg | +76 lb +34.5 kg | +97 lb +44 kg |
| 250 lb 113.4 kg | +27 lb +12.2 kg | +50 lb +22.6 kg | +78 lb +35.4 kg | +100 lb +45.4 kg |
| 260 lb 117.9 kg | +29 lb +13.2 kg | +52 lb +23.6 kg | +80 lb +36.2 kg | +102 lb +46.3 kg |
| 270 lb 122.5 kg | +29 lb +13.1 kg | +53 lb +24 kg | +82 lb +37.2 kg | +105 lb +47.6 kg |
| 280 lb 127 kg | +30 lb +13.6 kg | +55 lb +25 kg | +84 lb +38.1 kg | +107 lb +48.5 kg |
| 290 lb 131.5 kg | +31 lb +14.1 kg | +56 lb +25.4 kg | +86 lb +39 kg | +110 lb +49.9 kg |
| 300 lb 136.1 kg | +31 lb +14 kg | +56 lb +25.4 kg | +88 lb +39.9 kg | +113 lb +51.2 kg |
How Women’s Pallof Press and Cable Crunch Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
17.7 → 31.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable crunch standard minus the pallof press standard. A plus sign means the cable crunch standard is higher. A minus sign means the pallof press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +11 lb +5 kg | +20 lb +9 kg | +30 lb +13.6 kg | +39 lb +17.7 kg |
| 110 lb 49.9 kg | +11 lb +5 kg | +21 lb +9.5 kg | +32 lb +14.6 kg | +42 lb +19 kg |
| 120 lb 54.4 kg | +12 lb +5.5 kg | +23 lb +10.4 kg | +34 lb +15.4 kg | +44 lb +20 kg |
| 130 lb 59 kg | +13 lb +5.9 kg | +24 lb +10.9 kg | +35 lb +15.9 kg | +46 lb +20.8 kg |
| 140 lb 63.5 kg | +14 lb +6.3 kg | +25 lb +11.3 kg | +37 lb +16.8 kg | +49 lb +22.2 kg |
| 150 lb 68 kg | +14 lb +6.4 kg | +26 lb +11.8 kg | +39 lb +17.7 kg | +51 lb +23.1 kg |
| 160 lb 72.6 kg | +14 lb +6.3 kg | +27 lb +12.2 kg | +41 lb +18.6 kg | +53 lb +24 kg |
| 170 lb 77.1 kg | +15 lb +6.8 kg | +28 lb +12.7 kg | +42 lb +19.1 kg | +56 lb +25.4 kg |
| 180 lb 81.6 kg | +15 lb +6.8 kg | +29 lb +13.1 kg | +44 lb +19.9 kg | +58 lb +26.3 kg |
| 190 lb 86.2 kg | +16 lb +7.2 kg | +30 lb +13.6 kg | +45 lb +20.4 kg | +60 lb +27.2 kg |
| 200 lb 90.7 kg | +16 lb +7.3 kg | +32 lb +14.6 kg | +47 lb +21.4 kg | +62 lb +28.1 kg |
| 210 lb 95.3 kg | +18 lb +8.2 kg | +33 lb +15 kg | +49 lb +22.2 kg | +64 lb +29 kg |
| 220 lb 99.8 kg | +19 lb +8.6 kg | +34 lb +15.5 kg | +50 lb +22.7 kg | +66 lb +30 kg |
| 230 lb 104.3 kg | +19 lb +8.6 kg | +34 lb +15.4 kg | +52 lb +23.5 kg | +68 lb +30.9 kg |
| 240 lb 108.9 kg | +20 lb +9 kg | +35 lb +15.8 kg | +53 lb +24.1 kg | +69 lb +31.3 kg |
Pallof Press and Cable Crunch Exercises Used by This Calculator
This calculator uses a strict pallof press test and a strict cable crunch. Use strict canonical Pallof Press and Cable Crunch tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Pallof Press setup and load convention
the selected cable resistance pressed from the approved anti-rotation stance valid Pallof Press reps press the handle from the chest to full arm extension and return it under control while the hips, ribs, shoulders, and stance resist rotation Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Use a strict, repeatable Cable Crunch
Selected or loaded high-cable resistance is used Do not add bodyweight to the entered load Do not enter machine crunch, sit-up, leg-raise, torso-rotation, or lat-pulldown load Strict kneeling high-cable trunk flexion Same cable station, pulley height, attachment, rope position, kneeling distance, and range for the full set Hips, pelvis, and knees stay stable Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one recent Pallof Press result and one recent Cable Crunch result
Use each exercise’s canonical input: Displayed machine or cable resistance for Pallof Press and Displayed machine or stack weight for Cable Crunch.
Related Tools
- Pallof Press — View the individual Pallof Press standards and next strength-level target.
- Cable Crunch — View the individual Cable Crunch standards and next strength-level target.
- Cable Woodchopper — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Landmine Rotation — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Standing Cable Crunch — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- High Pulley Crunch — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.