Seated Cable Shoulder Press vs Standing Strict Barbell Overhead Press Strength Standards
Compare your seated cable shoulder press and standing overhead press against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: total barbell weight including bar and plates and 1–12 strict reps. Pounds or kilograms. For the first exercise, press the handles upward to a controlled overhead finish. For the second exercise, keep the feet planted and torso upright, start at the shoulders, and finish at full elbow lockout. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Seated Cable Shoulder Press vs Standing Overhead Press Strength Standards by Bodyweight
These bodyweight tables place the seated cable shoulder press and standing overhead press 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 Seated Cable Shoulder Press / Standing Overhead Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Seated Cable Shoulder Press vs Standing Overhead Press Standards
How to read the table: The first number is Seated Cable Shoulder Press; the second is Standing Overhead 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 | 39 / 76 lb 17.7 / 34.5 kg | 59 / 90 lb 26.8 / 40.8 kg | 81 / 105 lb 36.7 / 47.6 kg | 106 / 132 lb 48.1 / 59.9 kg |
| 130 lb 59 kg | 41 / 80 lb 18.6 / 36.3 kg | 62 / 95 lb 28.1 / 43.1 kg | 85 / 111 lb 38.6 / 50.3 kg | 112 / 139 lb 50.8 / 63 kg |
| 140 lb 63.5 kg | 43 / 84 lb 19.5 / 38.1 kg | 65 / 100 lb 29.5 / 45.4 kg | 90 / 117 lb 40.8 / 53.1 kg | 117 / 146 lb 53.1 / 66.2 kg |
| 150 lb 68 kg | 45 / 88 lb 20.4 / 39.9 kg | 68 / 104 lb 30.8 / 47.2 kg | 94 / 122 lb 42.6 / 55.3 kg | 123 / 153 lb 55.8 / 69.4 kg |
| 160 lb 72.6 kg | 47 / 92 lb 21.3 / 41.7 kg | 71 / 109 lb 32.2 / 49.4 kg | 98 / 128 lb 44.5 / 58.1 kg | 128 / 160 lb 58.1 / 72.6 kg |
| 170 lb 77.1 kg | 49 / 96 lb 22.2 / 43.5 kg | 74 / 113 lb 33.6 / 51.3 kg | 102 / 133 lb 46.3 / 60.3 kg | 134 / 166 lb 60.8 / 75.3 kg |
| 180 lb 81.6 kg | 51 / 99 lb 23.1 / 44.9 kg | 77 / 118 lb 34.9 / 53.5 kg | 106 / 138 lb 48.1 / 62.6 kg | 139 / 173 lb 63 / 78.5 kg |
| 190 lb 86.2 kg | 53 / 103 lb 24 / 46.7 kg | 80 / 122 lb 36.3 / 55.3 kg | 110 / 143 lb 49.9 / 64.9 kg | 144 / 179 lb 65.3 / 81.2 kg |
| 200 lb 90.7 kg | 55 / 107 lb 24.9 / 48.5 kg | 83 / 126 lb 37.6 / 57.2 kg | 114 / 148 lb 51.7 / 67.1 kg | 149 / 185 lb 67.6 / 83.9 kg |
| 210 lb 95.3 kg | 57 / 110 lb 25.9 / 49.9 kg | 86 / 130 lb 39 / 59 kg | 118 / 153 lb 53.5 / 69.4 kg | 154 / 191 lb 69.9 / 86.6 kg |
| 220 lb 99.8 kg | 58 / 114 lb 26.3 / 51.7 kg | 88 / 135 lb 39.9 / 61.2 kg | 121 / 158 lb 54.9 / 71.7 kg | 159 / 197 lb 72.1 / 89.4 kg |
| 230 lb 104.3 kg | 60 / 117 lb 27.2 / 53.1 kg | 91 / 139 lb 41.3 / 63 kg | 125 / 162 lb 56.7 / 73.5 kg | 164 / 203 lb 74.4 / 92.1 kg |
| 240 lb 108.9 kg | 62 / 120 lb 28.1 / 54.4 kg | 93 / 143 lb 42.2 / 64.9 kg | 129 / 167 lb 58.5 / 75.7 kg | 168 / 209 lb 76.2 / 94.8 kg |
| 250 lb 113.4 kg | 64 / 124 lb 29 / 56.2 kg | 96 / 146 lb 43.5 / 66.2 kg | 132 / 172 lb 59.9 / 78 kg | 173 / 215 lb 78.5 / 97.5 kg |
| 260 lb 117.9 kg | 65 / 127 lb 29.5 / 57.6 kg | 99 / 150 lb 44.9 / 68 kg | 136 / 176 lb 61.7 / 79.8 kg | 177 / 221 lb 80.3 / 100.2 kg |
| 270 lb 122.5 kg | 67 / 130 lb 30.4 / 59 kg | 101 / 154 lb 45.8 / 69.9 kg | 139 / 181 lb 63 / 82.1 kg | 182 / 226 lb 82.6 / 102.5 kg |
| 280 lb 127 kg | 69 / 133 lb 31.3 / 60.3 kg | 104 / 158 lb 47.2 / 71.7 kg | 142 / 185 lb 64.4 / 83.9 kg | 186 / 232 lb 84.4 / 105.2 kg |
| 290 lb 131.5 kg | 70 / 137 lb 31.8 / 62.1 kg | 106 / 162 lb 48.1 / 73.5 kg | 146 / 190 lb 66.2 / 86.2 kg | 191 / 237 lb 86.6 / 107.5 kg |
| 300 lb 136.1 kg | 72 / 140 lb 32.7 / 63.5 kg | 108 / 165 lb 49 / 74.8 kg | 149 / 194 lb 67.6 / 88 kg | 195 / 243 lb 88.5 / 110.2 kg |
Women’s Seated Cable Shoulder Press vs Standing Overhead Press Standards
How to read the table: The first number is Seated Cable Shoulder Press; the second is Standing Overhead 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 | 21 / 37 lb 9.5 / 16.8 kg | 32 / 45 lb 14.5 / 20.4 kg | 46 / 55 lb 20.9 / 24.9 kg | 62 / 72 lb 28.1 / 32.7 kg |
| 110 lb 49.9 kg | 22 / 39 lb 10 / 17.7 kg | 34 / 48 lb 15.4 / 21.8 kg | 49 / 59 lb 22.2 / 26.8 kg | 66 / 77 lb 29.9 / 34.9 kg |
| 120 lb 54.4 kg | 23 / 41 lb 10.4 / 18.6 kg | 36 / 51 lb 16.3 / 23.1 kg | 52 / 62 lb 23.6 / 28.1 kg | 70 / 82 lb 31.8 / 37.2 kg |
| 130 lb 59 kg | 25 / 44 lb 11.3 / 20 kg | 38 / 54 lb 17.2 / 24.5 kg | 55 / 65 lb 24.9 / 29.5 kg | 74 / 86 lb 33.6 / 39 kg |
| 140 lb 63.5 kg | 26 / 46 lb 11.8 / 20.9 kg | 40 / 56 lb 18.1 / 25.4 kg | 57 / 69 lb 25.9 / 31.3 kg | 77 / 91 lb 34.9 / 41.3 kg |
| 150 lb 68 kg | 27 / 48 lb 12.2 / 21.8 kg | 42 / 59 lb 19.1 / 26.8 kg | 60 / 72 lb 27.2 / 32.7 kg | 81 / 95 lb 36.7 / 43.1 kg |
| 160 lb 72.6 kg | 28 / 50 lb 12.7 / 22.7 kg | 44 / 62 lb 20 / 28.1 kg | 63 / 75 lb 28.6 / 34 kg | 85 / 99 lb 38.6 / 44.9 kg |
| 170 lb 77.1 kg | 29 / 52 lb 13.2 / 23.6 kg | 46 / 64 lb 20.9 / 29 kg | 65 / 78 lb 29.5 / 35.4 kg | 88 / 103 lb 39.9 / 46.7 kg |
| 180 lb 81.6 kg | 30 / 54 lb 13.6 / 24.5 kg | 47 / 67 lb 21.3 / 30.4 kg | 68 / 81 lb 30.8 / 36.7 kg | 91 / 107 lb 41.3 / 48.5 kg |
| 190 lb 86.2 kg | 32 / 56 lb 14.5 / 25.4 kg | 49 / 69 lb 22.2 / 31.3 kg | 70 / 84 lb 31.8 / 38.1 kg | 95 / 111 lb 43.1 / 50.3 kg |
| 200 lb 90.7 kg | 33 / 58 lb 15 / 26.3 kg | 51 / 71 lb 23.1 / 32.2 kg | 73 / 87 lb 33.1 / 39.5 kg | 98 / 115 lb 44.5 / 52.2 kg |
| 210 lb 95.3 kg | 34 / 60 lb 15.4 / 27.2 kg | 53 / 74 lb 24 / 33.6 kg | 75 / 90 lb 34 / 40.8 kg | 101 / 119 lb 45.8 / 54 kg |
| 220 lb 99.8 kg | 35 / 62 lb 15.9 / 28.1 kg | 54 / 76 lb 24.5 / 34.5 kg | 77 / 93 lb 34.9 / 42.2 kg | 105 / 123 lb 47.6 / 55.8 kg |
| 230 lb 104.3 kg | 36 / 64 lb 16.3 / 29 kg | 56 / 78 lb 25.4 / 35.4 kg | 80 / 96 lb 36.3 / 43.5 kg | 108 / 126 lb 49 / 57.2 kg |
| 240 lb 108.9 kg | 37 / 66 lb 16.8 / 29.9 kg | 57 / 81 lb 25.9 / 36.7 kg | 82 / 98 lb 37.2 / 44.5 kg | 111 / 130 lb 50.3 / 59 kg |
How Your Seated Cable Shoulder Press vs Standing Overhead 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
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 Seated Cable Shoulder Press vs Standing Overhead Press 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 seated cable shoulder press strength level
For seated 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.
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 standing overhead press strength level
The standards use the sex-specific strength levels from the individual Standing Strict Barbell Overhead Press 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 press more without requiring strength to increase pound for pound.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 seated cable shoulder press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the standing overhead press | Adjust strict standing barbell overhead 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. |
How Men’s Seated Cable Shoulder Press and Standing Overhead 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 standing overhead press standard is higher; below zero means the seated cable 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.
11.8 → 21.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the standing overhead press standard minus the seated cable shoulder press standard. A plus sign means the standing overhead press standard is higher. A minus sign means the seated cable shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +37 lb +16.8 kg | +31 lb +14 kg | +24 lb +10.9 kg | +26 lb +11.8 kg |
| 130 lb 59 kg | +39 lb +17.7 kg | +33 lb +15 kg | +26 lb +11.7 kg | +27 lb +12.2 kg |
| 140 lb 63.5 kg | +41 lb +18.6 kg | +35 lb +15.9 kg | +27 lb +12.3 kg | +29 lb +13.1 kg |
| 150 lb 68 kg | +43 lb +19.5 kg | +36 lb +16.4 kg | +28 lb +12.7 kg | +30 lb +13.6 kg |
| 160 lb 72.6 kg | +45 lb +20.4 kg | +38 lb +17.2 kg | +30 lb +13.6 kg | +32 lb +14.5 kg |
| 170 lb 77.1 kg | +47 lb +21.3 kg | +39 lb +17.7 kg | +31 lb +14 kg | +32 lb +14.5 kg |
| 180 lb 81.6 kg | +48 lb +21.8 kg | +41 lb +18.6 kg | +32 lb +14.5 kg | +34 lb +15.5 kg |
| 190 lb 86.2 kg | +50 lb +22.7 kg | +42 lb +19 kg | +33 lb +15 kg | +35 lb +15.9 kg |
| 200 lb 90.7 kg | +52 lb +23.6 kg | +43 lb +19.6 kg | +34 lb +15.4 kg | +36 lb +16.3 kg |
| 210 lb 95.3 kg | +53 lb +24 kg | +44 lb +20 kg | +35 lb +15.9 kg | +37 lb +16.7 kg |
| 220 lb 99.8 kg | +56 lb +25.4 kg | +47 lb +21.3 kg | +37 lb +16.8 kg | +38 lb +17.3 kg |
| 230 lb 104.3 kg | +57 lb +25.9 kg | +48 lb +21.7 kg | +37 lb +16.8 kg | +39 lb +17.7 kg |
| 240 lb 108.9 kg | +58 lb +26.3 kg | +50 lb +22.7 kg | +38 lb +17.2 kg | +41 lb +18.6 kg |
| 250 lb 113.4 kg | +60 lb +27.2 kg | +50 lb +22.7 kg | +40 lb +18.1 kg | +42 lb +19 kg |
| 260 lb 117.9 kg | +62 lb +28.1 kg | +51 lb +23.1 kg | +40 lb +18.1 kg | +44 lb +19.9 kg |
| 270 lb 122.5 kg | +63 lb +28.6 kg | +53 lb +24.1 kg | +42 lb +19.1 kg | +44 lb +19.9 kg |
| 280 lb 127 kg | +64 lb +29 kg | +54 lb +24.5 kg | +43 lb +19.5 kg | +46 lb +20.8 kg |
| 290 lb 131.5 kg | +67 lb +30.3 kg | +56 lb +25.4 kg | +44 lb +20 kg | +46 lb +20.9 kg |
| 300 lb 136.1 kg | +68 lb +30.8 kg | +57 lb +25.8 kg | +45 lb +20.4 kg | +48 lb +21.7 kg |
How Women’s Seated Cable Shoulder Press and Standing Overhead 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.
4.6 → 8.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the standing overhead press standard minus the seated cable shoulder press standard. A plus sign means the standing overhead press standard is higher. A minus sign means the seated cable shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +16 lb +7.3 kg | +13 lb +5.9 kg | +9 lb +4 kg | +10 lb +4.6 kg |
| 110 lb 49.9 kg | +17 lb +7.7 kg | +14 lb +6.4 kg | +10 lb +4.6 kg | +11 lb +5 kg |
| 120 lb 54.4 kg | +18 lb +8.2 kg | +15 lb +6.8 kg | +10 lb +4.5 kg | +12 lb +5.4 kg |
| 130 lb 59 kg | +19 lb +8.7 kg | +16 lb +7.3 kg | +10 lb +4.6 kg | +12 lb +5.4 kg |
| 140 lb 63.5 kg | +20 lb +9.1 kg | +16 lb +7.3 kg | +12 lb +5.4 kg | +14 lb +6.4 kg |
| 150 lb 68 kg | +21 lb +9.6 kg | +17 lb +7.7 kg | +12 lb +5.5 kg | +14 lb +6.4 kg |
| 160 lb 72.6 kg | +22 lb +10 kg | +18 lb +8.1 kg | +12 lb +5.4 kg | +14 lb +6.3 kg |
| 170 lb 77.1 kg | +23 lb +10.4 kg | +18 lb +8.1 kg | +13 lb +5.9 kg | +15 lb +6.8 kg |
| 180 lb 81.6 kg | +24 lb +10.9 kg | +20 lb +9.1 kg | +13 lb +5.9 kg | +16 lb +7.2 kg |
| 190 lb 86.2 kg | +24 lb +10.9 kg | +20 lb +9.1 kg | +14 lb +6.3 kg | +16 lb +7.2 kg |
| 200 lb 90.7 kg | +25 lb +11.3 kg | +20 lb +9.1 kg | +14 lb +6.4 kg | +17 lb +7.7 kg |
| 210 lb 95.3 kg | +26 lb +11.8 kg | +21 lb +9.6 kg | +15 lb +6.8 kg | +18 lb +8.2 kg |
| 220 lb 99.8 kg | +27 lb +12.2 kg | +22 lb +10 kg | +16 lb +7.3 kg | +18 lb +8.2 kg |
| 230 lb 104.3 kg | +28 lb +12.7 kg | +22 lb +10 kg | +16 lb +7.2 kg | +18 lb +8.2 kg |
| 240 lb 108.9 kg | +29 lb +13.1 kg | +24 lb +10.8 kg | +16 lb +7.3 kg | +19 lb +8.7 kg |
Seated Cable Shoulder Press and Standing Overhead Press Exercises Used by This Calculator
The calculator expects repeatable seated cable shoulder press and standing overhead press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Seated Cable Shoulder Press and Standing Overhead 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 Seated Cable Shoulder Press setup and load convention
The entered weight for strict Seated Cable Shoulder Press. Valid Seated Cable Shoulder Press reps. Press the handles upward to a controlled overhead finish, then lower under control to the same shoulder-height start and finish with a valid rep reaches controlled overhead arm extension without standing, leaning back, or bouncing the stacks. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Standing Strict Barbell Overhead Press setup and load convention
Standing strict barbell overhead press only. No knee dip or leg drive; press from shoulders to full elbow lockout. Keep torso upright and feet planted; head may move to clear the bar path. No push press, split press, seated press, or dumbbell/kettlebell variants. If reps > 1 are entered, 1RM is estimated from reps and load.
Enter one recent Seated Cable Shoulder Press result and one recent Standing Overhead Press result
Use the correct input for each exercise: Weight used and a whole number from 1 to 12 reps for Seated Cable Shoulder Press and Total barbell weight including bar and plates and a whole number from 1 to 12 reps for Standing Overhead Press.
Related Tools
- Seated Cable Shoulder Press — View the individual Seated Cable Shoulder Press standards and next strength-level target.
- Standing Strict Barbell Overhead Press — View the individual Standing Overhead Press standards and next strength-level target.
- Cable Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Shoulder 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.
- Seated Barbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.