Plate Loaded Shoulder Press vs Single Arm Cable Shoulder Press Strength Standards
Compare your plate loaded shoulder press and single arm cable shoulder press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, complete strict plate loaded shoulder press repetitions through full range with a stable setup, controlled weight, and no 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.
Plate Loaded Shoulder Press vs Single Arm Cable Shoulder Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the plate loaded shoulder press and single arm cable shoulder press to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Plate Loaded Shoulder Press / Single Arm Cable Shoulder Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Plate Loaded Shoulder Press vs Single Arm Cable Shoulder Press Standards
How to read the table: The first number is Plate Loaded Shoulder Press; the second is Single Arm Cable Shoulder 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 / 17 lb 26.8 / 7.7 kg | 87 / 28 lb 39.5 / 12.7 kg | 118 / 43 lb 53.5 / 19.5 kg | 151 / 62 lb 68.5 / 28.1 kg |
| 130 lb 59 kg | 62 / 18 lb 28.1 / 8.2 kg | 92 / 30 lb 41.7 / 13.6 kg | 124 / 46 lb 56.2 / 20.9 kg | 159 / 65 lb 72.1 / 29.5 kg |
| 140 lb 63.5 kg | 65 / 19 lb 29.5 / 8.6 kg | 96 / 31 lb 43.5 / 14.1 kg | 131 / 48 lb 59.4 / 21.8 kg | 167 / 69 lb 75.7 / 31.3 kg |
| 150 lb 68 kg | 68 / 20 lb 30.8 / 9.1 kg | 101 / 32 lb 45.8 / 14.5 kg | 137 / 50 lb 62.1 / 22.7 kg | 175 / 72 lb 79.4 / 32.7 kg |
| 160 lb 72.6 kg | 71 / 21 lb 32.2 / 9.5 kg | 105 / 34 lb 47.6 / 15.4 kg | 143 / 53 lb 64.9 / 24 kg | 183 / 75 lb 83 / 34 kg |
| 170 lb 77.1 kg | 74 / 21 lb 33.6 / 9.5 kg | 110 / 35 lb 49.9 / 15.9 kg | 149 / 55 lb 67.6 / 24.9 kg | 190 / 78 lb 86.2 / 35.4 kg |
| 180 lb 81.6 kg | 77 / 22 lb 34.9 / 10 kg | 114 / 37 lb 51.7 / 16.8 kg | 154 / 57 lb 69.9 / 25.9 kg | 198 / 81 lb 89.8 / 36.7 kg |
| 190 lb 86.2 kg | 80 / 23 lb 36.3 / 10.4 kg | 118 / 38 lb 53.5 / 17.2 kg | 160 / 59 lb 72.6 / 26.8 kg | 205 / 84 lb 93 / 38.1 kg |
| 200 lb 90.7 kg | 83 / 24 lb 37.6 / 10.9 kg | 122 / 39 lb 55.3 / 17.7 kg | 166 / 61 lb 75.3 / 27.7 kg | 212 / 87 lb 96.2 / 39.5 kg |
| 210 lb 95.3 kg | 86 / 25 lb 39 / 11.3 kg | 126 / 41 lb 57.2 / 18.6 kg | 171 / 63 lb 77.6 / 28.6 kg | 219 / 90 lb 99.3 / 40.8 kg |
| 220 lb 99.8 kg | 88 / 25 lb 39.9 / 11.3 kg | 130 / 42 lb 59 / 19.1 kg | 176 / 65 lb 79.8 / 29.5 kg | 226 / 93 lb 102.5 / 42.2 kg |
| 230 lb 104.3 kg | 91 / 26 lb 41.3 / 11.8 kg | 134 / 43 lb 60.8 / 19.5 kg | 182 / 67 lb 82.6 / 30.4 kg | 233 / 95 lb 105.7 / 43.1 kg |
| 240 lb 108.9 kg | 93 / 27 lb 42.2 / 12.2 kg | 138 / 44 lb 62.6 / 20 kg | 187 / 69 lb 84.8 / 31.3 kg | 240 / 98 lb 108.9 / 44.5 kg |
| 250 lb 113.4 kg | 96 / 28 lb 43.5 / 12.7 kg | 142 / 46 lb 64.4 / 20.9 kg | 192 / 71 lb 87.1 / 32.2 kg | 246 / 101 lb 111.6 / 45.8 kg |
| 260 lb 117.9 kg | 99 / 28 lb 44.9 / 12.7 kg | 145 / 47 lb 65.8 / 21.3 kg | 197 / 73 lb 89.4 / 33.1 kg | 253 / 104 lb 114.8 / 47.2 kg |
| 270 lb 122.5 kg | 101 / 29 lb 45.8 / 13.2 kg | 149 / 48 lb 67.6 / 21.8 kg | 202 / 75 lb 91.6 / 34 kg | 259 / 106 lb 117.5 / 48.1 kg |
| 280 lb 127 kg | 104 / 30 lb 47.2 / 13.6 kg | 153 / 49 lb 69.4 / 22.2 kg | 207 / 76 lb 93.9 / 34.5 kg | 265 / 109 lb 120.2 / 49.4 kg |
| 290 lb 131.5 kg | 106 / 30 lb 48.1 / 13.6 kg | 156 / 50 lb 70.8 / 22.7 kg | 212 / 78 lb 96.2 / 35.4 kg | 272 / 111 lb 123.4 / 50.3 kg |
| 300 lb 136.1 kg | 108 / 31 lb 49 / 14.1 kg | 160 / 52 lb 72.6 / 23.6 kg | 217 / 80 lb 98.4 / 36.3 kg | 278 / 114 lb 126.1 / 51.7 kg |
Women’s Plate Loaded Shoulder Press vs Single Arm Cable Shoulder Press Standards
How to read the table: The first number is Plate Loaded Shoulder Press; the second is Single Arm Cable Shoulder 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 | 27 / 8 lb 12.2 / 3.6 kg | 43 / 15 lb 19.5 / 6.8 kg | 63 / 24 lb 28.6 / 10.9 kg | 85 / 36 lb 38.6 / 16.3 kg |
| 110 lb 49.9 kg | 29 / 9 lb 13.2 / 4.1 kg | 46 / 16 lb 20.9 / 7.3 kg | 67 / 26 lb 30.4 / 11.8 kg | 90 / 38 lb 40.8 / 17.2 kg |
| 120 lb 54.4 kg | 31 / 9 lb 14.1 / 4.1 kg | 49 / 17 lb 22.2 / 7.7 kg | 72 / 28 lb 32.7 / 12.7 kg | 96 / 41 lb 43.5 / 18.6 kg |
| 130 lb 59 kg | 33 / 10 lb 15 / 4.5 kg | 52 / 18 lb 23.6 / 8.2 kg | 75 / 29 lb 34 / 13.2 kg | 101 / 43 lb 45.8 / 19.5 kg |
| 140 lb 63.5 kg | 34 / 11 lb 15.4 / 5 kg | 54 / 19 lb 24.5 / 8.6 kg | 79 / 31 lb 35.8 / 14.1 kg | 106 / 45 lb 48.1 / 20.4 kg |
| 150 lb 68 kg | 36 / 11 lb 16.3 / 5 kg | 57 / 20 lb 25.9 / 9.1 kg | 83 / 32 lb 37.6 / 14.5 kg | 111 / 47 lb 50.3 / 21.3 kg |
| 160 lb 72.6 kg | 38 / 11 lb 17.2 / 5 kg | 60 / 21 lb 27.2 / 9.5 kg | 87 / 33 lb 39.5 / 15 kg | 116 / 49 lb 52.6 / 22.2 kg |
| 170 lb 77.1 kg | 39 / 12 lb 17.7 / 5.4 kg | 62 / 22 lb 28.1 / 10 kg | 90 / 35 lb 40.8 / 15.9 kg | 121 / 51 lb 54.9 / 23.1 kg |
| 180 lb 81.6 kg | 41 / 12 lb 18.6 / 5.4 kg | 64 / 23 lb 29 / 10.4 kg | 94 / 36 lb 42.6 / 16.3 kg | 125 / 53 lb 56.7 / 24 kg |
| 190 lb 86.2 kg | 42 / 13 lb 19.1 / 5.9 kg | 67 / 23 lb 30.4 / 10.4 kg | 97 / 37 lb 44 / 16.8 kg | 130 / 55 lb 59 / 24.9 kg |
| 200 lb 90.7 kg | 44 / 13 lb 20 / 5.9 kg | 69 / 24 lb 31.3 / 10.9 kg | 101 / 39 lb 45.8 / 17.7 kg | 134 / 57 lb 60.8 / 25.9 kg |
| 210 lb 95.3 kg | 45 / 14 lb 20.4 / 6.4 kg | 71 / 25 lb 32.2 / 11.3 kg | 104 / 40 lb 47.2 / 18.1 kg | 139 / 59 lb 63 / 26.8 kg |
| 220 lb 99.8 kg | 46 / 14 lb 20.9 / 6.4 kg | 74 / 26 lb 33.6 / 11.8 kg | 107 / 41 lb 48.5 / 18.6 kg | 143 / 61 lb 64.9 / 27.7 kg |
| 230 lb 104.3 kg | 48 / 15 lb 21.8 / 6.8 kg | 76 / 27 lb 34.5 / 12.2 kg | 110 / 43 lb 49.9 / 19.5 kg | 148 / 62 lb 67.1 / 28.1 kg |
| 240 lb 108.9 kg | 49 / 15 lb 22.2 / 6.8 kg | 78 / 27 lb 35.4 / 12.2 kg | 114 / 44 lb 51.7 / 20 kg | 152 / 64 lb 68.9 / 29 kg |
How Your Plate Loaded Shoulder Press vs Single Arm Cable Shoulder Press Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Plate Loaded Shoulder Press vs Single Arm Cable Shoulder Press comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the plate loaded shoulder press strength level
For plate loaded shoulder 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
For single arm cable shoulder 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports 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.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the plate loaded shoulder press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
How Men’s Plate Loaded Shoulder Press and Single Arm Cable Shoulder 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 single arm cable shoulder press standard is higher; below zero means the plate loaded shoulder 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.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 40.4 kg at 120 lb and 74.4 kg at 300 lb.
How to read the table: Every number is the single arm cable shoulder press standard minus the plate loaded shoulder press standard. A plus sign means the single arm cable shoulder press standard is higher. A minus sign means the plate loaded shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −42 lb −19.1 kg | −59 lb −26.8 kg | −75 lb −34 kg | −89 lb −40.4 kg |
| 130 lb 59 kg | −44 lb −19.9 kg | −62 lb −28.1 kg | −78 lb −35.3 kg | −94 lb −42.6 kg |
| 140 lb 63.5 kg | −46 lb −20.9 kg | −65 lb −29.4 kg | −83 lb −37.6 kg | −98 lb −44.4 kg |
| 150 lb 68 kg | −48 lb −21.7 kg | −69 lb −31.3 kg | −87 lb −39.4 kg | −103 lb −46.7 kg |
| 160 lb 72.6 kg | −50 lb −22.7 kg | −71 lb −32.2 kg | −90 lb −40.9 kg | −108 lb −49 kg |
| 170 lb 77.1 kg | −53 lb −24.1 kg | −75 lb −34 kg | −94 lb −42.7 kg | −112 lb −50.8 kg |
| 180 lb 81.6 kg | −55 lb −24.9 kg | −77 lb −34.9 kg | −97 lb −44 kg | −117 lb −53.1 kg |
| 190 lb 86.2 kg | −57 lb −25.9 kg | −80 lb −36.3 kg | −101 lb −45.8 kg | −121 lb −54.9 kg |
| 200 lb 90.7 kg | −59 lb −26.7 kg | −83 lb −37.6 kg | −105 lb −47.6 kg | −125 lb −56.7 kg |
| 210 lb 95.3 kg | −61 lb −27.7 kg | −85 lb −38.6 kg | −108 lb −49 kg | −129 lb −58.5 kg |
| 220 lb 99.8 kg | −63 lb −28.6 kg | −88 lb −39.9 kg | −111 lb −50.3 kg | −133 lb −60.3 kg |
| 230 lb 104.3 kg | −65 lb −29.5 kg | −91 lb −41.3 kg | −115 lb −52.2 kg | −138 lb −62.6 kg |
| 240 lb 108.9 kg | −66 lb −30 kg | −94 lb −42.6 kg | −118 lb −53.5 kg | −142 lb −64.4 kg |
| 250 lb 113.4 kg | −68 lb −30.8 kg | −96 lb −43.5 kg | −121 lb −54.9 kg | −145 lb −65.8 kg |
| 260 lb 117.9 kg | −71 lb −32.2 kg | −98 lb −44.5 kg | −124 lb −56.3 kg | −149 lb −67.6 kg |
| 270 lb 122.5 kg | −72 lb −32.6 kg | −101 lb −45.8 kg | −127 lb −57.6 kg | −153 lb −69.4 kg |
| 280 lb 127 kg | −74 lb −33.6 kg | −104 lb −47.2 kg | −131 lb −59.4 kg | −156 lb −70.8 kg |
| 290 lb 131.5 kg | −76 lb −34.5 kg | −106 lb −48.1 kg | −134 lb −60.8 kg | −161 lb −73.1 kg |
| 300 lb 136.1 kg | −77 lb −34.9 kg | −108 lb −49 kg | −137 lb −62.1 kg | −164 lb −74.4 kg |
How Women’s Plate Loaded Shoulder Press and Single Arm Cable Shoulder 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.
At Elite, the difference is 22.3 kg at 100 lb and 39.9 kg at 240 lb.
How to read the table: Every number is the single arm cable shoulder press standard minus the plate loaded shoulder press standard. A plus sign means the single arm cable shoulder press standard is higher. A minus sign means the plate loaded shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −19 lb −8.6 kg | −28 lb −12.7 kg | −39 lb −17.7 kg | −49 lb −22.3 kg |
| 110 lb 49.9 kg | −20 lb −9.1 kg | −30 lb −13.6 kg | −41 lb −18.6 kg | −52 lb −23.6 kg |
| 120 lb 54.4 kg | −22 lb −10 kg | −32 lb −14.5 kg | −44 lb −20 kg | −55 lb −24.9 kg |
| 130 lb 59 kg | −23 lb −10.5 kg | −34 lb −15.4 kg | −46 lb −20.8 kg | −58 lb −26.3 kg |
| 140 lb 63.5 kg | −23 lb −10.4 kg | −35 lb −15.9 kg | −48 lb −21.7 kg | −61 lb −27.7 kg |
| 150 lb 68 kg | −25 lb −11.3 kg | −37 lb −16.8 kg | −51 lb −23.1 kg | −64 lb −29 kg |
| 160 lb 72.6 kg | −27 lb −12.2 kg | −39 lb −17.7 kg | −54 lb −24.5 kg | −67 lb −30.4 kg |
| 170 lb 77.1 kg | −27 lb −12.3 kg | −40 lb −18.1 kg | −55 lb −24.9 kg | −70 lb −31.8 kg |
| 180 lb 81.6 kg | −29 lb −13.2 kg | −41 lb −18.6 kg | −58 lb −26.3 kg | −72 lb −32.7 kg |
| 190 lb 86.2 kg | −29 lb −13.2 kg | −44 lb −20 kg | −60 lb −27.2 kg | −75 lb −34.1 kg |
| 200 lb 90.7 kg | −31 lb −14.1 kg | −45 lb −20.4 kg | −62 lb −28.1 kg | −77 lb −34.9 kg |
| 210 lb 95.3 kg | −31 lb −14 kg | −46 lb −20.9 kg | −64 lb −29.1 kg | −80 lb −36.2 kg |
| 220 lb 99.8 kg | −32 lb −14.5 kg | −48 lb −21.8 kg | −66 lb −29.9 kg | −82 lb −37.2 kg |
| 230 lb 104.3 kg | −33 lb −15 kg | −49 lb −22.3 kg | −67 lb −30.4 kg | −86 lb −39 kg |
| 240 lb 108.9 kg | −34 lb −15.4 kg | −51 lb −23.2 kg | −70 lb −31.7 kg | −88 lb −39.9 kg |
Plate Loaded Shoulder Press and Single Arm Cable Shoulder Press Exercises Used by This Calculator
The calculator expects repeatable plate loaded shoulder press and single arm cable shoulder press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Plate Loaded Shoulder 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 the Plate Loaded Shoulder Press setup and load convention
The total active plate-loaded machine resistance used for the overhead press. Valid bilateral machine shoulder press reps. Press the machine handles overhead without leg drive, partial lockout, per-side entry errors, chest-press substitution, seat drift, or bounced returns. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
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 Plate Loaded Shoulder Press result and one recent Single Arm Cable Shoulder Press result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Plate Loaded Shoulder Press — View the individual Plate Loaded Shoulder Press standards and next strength-level target.
- Single Arm Cable Shoulder Press — View the individual Single Arm Cable Shoulder Press standards and next strength-level target.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Barbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Standing Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.