Weighted Push-Ups (standard) vs Single Arm Cable Shoulder Press
Compare your weighted push-up 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: added weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, keep a straight line from shoulders to heels, lower the sternum to roughly two to three inches from the floor. 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.
Weighted Push-Ups vs Single Arm Cable Shoulder Press Strength Standards
Use these tables to compare the estimated one-rep max required for the weighted push-up 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 Weighted Push-Ups / Single Arm Cable Shoulder Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Weighted Push-Ups vs Single Arm Cable Shoulder Press 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Weighted Push-Ups | 24 lb10.9 kg | 36 lb16.3 kg | 54 lb24.5 kg | 72 lb32.6 kg |
| Single Arm Cable Shoulder Press | 17 lb7.7 kg | 28 lb12.7 kg | 43 lb19.5 kg | 62 lb28.1 kg | |
| 130 lb59 kg | Weighted Push-Ups | 26 lb11.8 kg | 39 lb17.7 kg | 59 lb26.6 kg | 78 lb35.4 kg |
| Single Arm Cable Shoulder Press | 18 lb8.2 kg | 30 lb13.6 kg | 46 lb20.9 kg | 65 lb29.5 kg | |
| 140 lb63.5 kg | Weighted Push-Ups | 28 lb12.7 kg | 42 lb19.1 kg | 63 lb28.6 kg | 84 lb38.1 kg |
| Single Arm Cable Shoulder Press | 19 lb8.6 kg | 31 lb14.1 kg | 48 lb21.8 kg | 69 lb31.3 kg | |
| 150 lb68 kg | Weighted Push-Ups | 30 lb13.6 kg | 45 lb20.4 kg | 67 lb30.6 kg | 90 lb40.8 kg |
| Single Arm Cable Shoulder Press | 20 lb9.1 kg | 32 lb14.5 kg | 50 lb22.7 kg | 72 lb32.7 kg | |
| 160 lb72.6 kg | Weighted Push-Ups | 32 lb14.5 kg | 48 lb21.8 kg | 72 lb32.7 kg | 96 lb43.6 kg |
| Single Arm Cable Shoulder Press | 21 lb9.5 kg | 34 lb15.4 kg | 53 lb24 kg | 75 lb34 kg | |
| 170 lb77.1 kg | Weighted Push-Ups | 34 lb15.4 kg | 51 lb23.1 kg | 76 lb34.7 kg | 102 lb46.3 kg |
| Single Arm Cable Shoulder Press | 21 lb9.5 kg | 35 lb15.9 kg | 55 lb24.9 kg | 78 lb35.4 kg | |
| 180 lb81.6 kg | Weighted Push-Ups | 36 lb16.3 kg | 54 lb24.5 kg | 81 lb36.7 kg | 108 lb49 kg |
| Single Arm Cable Shoulder Press | 22 lb10 kg | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | |
| 190 lb86.2 kg | Weighted Push-Ups | 38 lb17.2 kg | 57 lb25.9 kg | 86 lb38.8 kg | 114 lb51.7 kg |
| Single Arm Cable Shoulder Press | 23 lb10.4 kg | 38 lb17.2 kg | 59 lb26.8 kg | 84 lb38.1 kg | |
| 200 lb90.7 kg | Weighted Push-Ups | 40 lb18.1 kg | 60 lb27.2 kg | 90 lb40.8 kg | 120 lb54.4 kg |
| Single Arm Cable Shoulder Press | 24 lb10.9 kg | 39 lb17.7 kg | 61 lb27.7 kg | 87 lb39.5 kg | |
| 210 lb95.3 kg | Weighted Push-Ups | 42 lb19.1 kg | 63 lb28.6 kg | 95 lb42.9 kg | 126 lb57.2 kg |
| Single Arm Cable Shoulder Press | 25 lb11.3 kg | 41 lb18.6 kg | 63 lb28.6 kg | 90 lb40.8 kg | |
| 220 lb99.8 kg | Weighted Push-Ups | 44 lb20 kg | 66 lb29.9 kg | 99 lb44.9 kg | 132 lb59.9 kg |
| Single Arm Cable Shoulder Press | 25 lb11.3 kg | 42 lb19.1 kg | 65 lb29.5 kg | 93 lb42.2 kg | |
| 230 lb104.3 kg | Weighted Push-Ups | 46 lb20.9 kg | 69 lb31.3 kg | 103 lb46.9 kg | 138 lb62.6 kg |
| Single Arm Cable Shoulder Press | 26 lb11.8 kg | 43 lb19.5 kg | 67 lb30.4 kg | 95 lb43.1 kg | |
| 240 lb108.9 kg | Weighted Push-Ups | 48 lb21.8 kg | 72 lb32.7 kg | 108 lb49 kg | 144 lb65.3 kg |
| Single Arm Cable Shoulder Press | 27 lb12.2 kg | 44 lb20 kg | 69 lb31.3 kg | 98 lb44.5 kg | |
| 250 lb113.4 kg | Weighted Push-Ups | 50 lb22.7 kg | 75 lb34 kg | 113 lb51 kg | 150 lb68 kg |
| Single Arm Cable Shoulder Press | 28 lb12.7 kg | 46 lb20.9 kg | 71 lb32.2 kg | 101 lb45.8 kg | |
| 260 lb117.9 kg | Weighted Push-Ups | 52 lb23.6 kg | 78 lb35.4 kg | 117 lb53.1 kg | 156 lb70.7 kg |
| Single Arm Cable Shoulder Press | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 104 lb47.2 kg | |
| 270 lb122.5 kg | Weighted Push-Ups | 54 lb24.5 kg | 81 lb36.8 kg | 122 lb55.1 kg | 162 lb73.5 kg |
| Single Arm Cable Shoulder Press | 29 lb13.2 kg | 48 lb21.8 kg | 75 lb34 kg | 106 lb48.1 kg | |
| 280 lb127 kg | Weighted Push-Ups | 56 lb25.4 kg | 84 lb38.1 kg | 126 lb57.2 kg | 168 lb76.2 kg |
| Single Arm Cable Shoulder Press | 30 lb13.6 kg | 49 lb22.2 kg | 76 lb34.5 kg | 109 lb49.4 kg | |
| 290 lb131.5 kg | Weighted Push-Ups | 58 lb26.3 kg | 87 lb39.4 kg | 130 lb59.2 kg | 174 lb78.9 kg |
| Single Arm Cable Shoulder Press | 30 lb13.6 kg | 50 lb22.7 kg | 78 lb35.4 kg | 111 lb50.3 kg | |
| 300 lb136.1 kg | Weighted Push-Ups | 60 lb27.2 kg | 90 lb40.8 kg | 135 lb61.2 kg | 180 lb81.7 kg |
| Single Arm Cable Shoulder Press | 31 lb14.1 kg | 52 lb23.6 kg | 80 lb36.3 kg | 114 lb51.7 kg |
Women’s Weighted Push-Ups vs Single Arm Cable Shoulder Press 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Weighted Push-Ups | 15 lb6.8 kg | 25 lb11.4 kg | 40 lb18.2 kg | 60 lb27.2 kg |
| Single Arm Cable Shoulder Press | 8 lb3.6 kg | 15 lb6.8 kg | 24 lb10.9 kg | 36 lb16.3 kg | |
| 110 lb49.9 kg | Weighted Push-Ups | 17 lb7.5 kg | 28 lb12.5 kg | 44 lb20 kg | 66 lb29.9 kg |
| Single Arm Cable Shoulder Press | 9 lb4.1 kg | 16 lb7.3 kg | 26 lb11.8 kg | 38 lb17.2 kg | |
| 120 lb54.4 kg | Weighted Push-Ups | 18 lb8.2 kg | 30 lb13.6 kg | 48 lb21.8 kg | 72 lb32.6 kg |
| Single Arm Cable Shoulder Press | 9 lb4.1 kg | 17 lb7.7 kg | 28 lb12.7 kg | 41 lb18.6 kg | |
| 130 lb59 kg | Weighted Push-Ups | 20 lb8.9 kg | 33 lb14.8 kg | 52 lb23.6 kg | 78 lb35.4 kg |
| Single Arm Cable Shoulder Press | 10 lb4.5 kg | 18 lb8.2 kg | 29 lb13.2 kg | 43 lb19.5 kg | |
| 140 lb63.5 kg | Weighted Push-Ups | 21 lb9.5 kg | 35 lb15.9 kg | 56 lb25.4 kg | 84 lb38.1 kg |
| Single Arm Cable Shoulder Press | 11 lb5 kg | 19 lb8.6 kg | 31 lb14.1 kg | 45 lb20.4 kg | |
| 150 lb68 kg | Weighted Push-Ups | 22 lb10.2 kg | 37 lb17 kg | 60 lb27.2 kg | 90 lb40.8 kg |
| Single Arm Cable Shoulder Press | 11 lb5 kg | 20 lb9.1 kg | 32 lb14.5 kg | 47 lb21.3 kg | |
| 160 lb72.6 kg | Weighted Push-Ups | 24 lb10.9 kg | 40 lb18.2 kg | 64 lb29 kg | 96 lb43.6 kg |
| Single Arm Cable Shoulder Press | 11 lb5 kg | 21 lb9.5 kg | 33 lb15 kg | 49 lb22.2 kg | |
| 170 lb77.1 kg | Weighted Push-Ups | 25 lb11.6 kg | 42 lb19.3 kg | 68 lb30.8 kg | 102 lb46.3 kg |
| Single Arm Cable Shoulder Press | 12 lb5.4 kg | 22 lb10 kg | 35 lb15.9 kg | 51 lb23.1 kg | |
| 180 lb81.6 kg | Weighted Push-Ups | 27 lb12.2 kg | 45 lb20.4 kg | 72 lb32.6 kg | 108 lb49 kg |
| Single Arm Cable Shoulder Press | 12 lb5.4 kg | 23 lb10.4 kg | 36 lb16.3 kg | 53 lb24 kg | |
| 190 lb86.2 kg | Weighted Push-Ups | 29 lb12.9 kg | 48 lb21.6 kg | 76 lb34.5 kg | 114 lb51.7 kg |
| Single Arm Cable Shoulder Press | 13 lb5.9 kg | 23 lb10.4 kg | 37 lb16.8 kg | 55 lb24.9 kg | |
| 200 lb90.7 kg | Weighted Push-Ups | 30 lb13.6 kg | 50 lb22.7 kg | 80 lb36.3 kg | 120 lb54.4 kg |
| Single Arm Cable Shoulder Press | 13 lb5.9 kg | 24 lb10.9 kg | 39 lb17.7 kg | 57 lb25.9 kg | |
| 210 lb95.3 kg | Weighted Push-Ups | 32 lb14.3 kg | 53 lb23.8 kg | 84 lb38.1 kg | 126 lb57.2 kg |
| Single Arm Cable Shoulder Press | 14 lb6.4 kg | 25 lb11.3 kg | 40 lb18.1 kg | 59 lb26.8 kg | |
| 220 lb99.8 kg | Weighted Push-Ups | 33 lb15 kg | 55 lb25 kg | 88 lb39.9 kg | 132 lb59.9 kg |
| Single Arm Cable Shoulder Press | 14 lb6.4 kg | 26 lb11.8 kg | 41 lb18.6 kg | 61 lb27.7 kg | |
| 230 lb104.3 kg | Weighted Push-Ups | 34 lb15.6 kg | 57 lb26.1 kg | 92 lb41.7 kg | 138 lb62.6 kg |
| Single Arm Cable Shoulder Press | 15 lb6.8 kg | 27 lb12.2 kg | 43 lb19.5 kg | 62 lb28.1 kg | |
| 240 lb108.9 kg | Weighted Push-Ups | 36 lb16.3 kg | 60 lb27.2 kg | 96 lb43.6 kg | 144 lb65.3 kg |
| Single Arm Cable Shoulder Press | 15 lb6.8 kg | 27 lb12.2 kg | 44 lb20 kg | 64 lb29 kg |
How Your Weighted Push-Ups vs Single Arm Cable Shoulder Press Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
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)
Set quality matters for this Weighted Push-Ups 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 weighted push-up strength level
The individual weighted push-up tool supplies sex-specific standards for estimated added weight divided by bodyweight. Novice through Elite use the exercise-specific added-weight-to-bodyweight thresholds. No unsupported Stretch target is added above Elite.
3. Find the single arm cable shoulder press strength level
The single arm cable shoulder 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.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
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.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 weighted push-up | Use the weighted push-up added-weight standards directly without changing their specialized bodyweight method. |
| 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Weighted Push-Ups and Single Arm Cable Shoulder Press Standards Differ
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.
4.5 → 30 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Cable Shoulder Press standard minus the Weighted Push-Ups standard: zero means equal, above zero means the Single Arm Cable Shoulder Press standard is higher, and below zero means the Weighted Push-Ups standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Weighted Push-Ups and Single Arm Cable Shoulder Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 10.9 kg at 100 lb and 36.3 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Cable Shoulder Press standard minus the Weighted Push-Ups standard: zero means equal, above zero means the Single Arm Cable Shoulder Press standard is higher, and below zero means the Weighted Push-Ups standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Weighted Push-Ups and Single Arm Cable Shoulder Press Exercises Used by This Calculator
The calculator expects repeatable weighted push-up and single arm cable shoulder press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Weighted Push-Ups 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 strict weighted push-ups and enter added weight only
Keep a straight line from shoulders to heels, lower the sternum to roughly two to three inches from the floor, and finish every rep at full elbow lockout while the added weight stays fixed. Enter only the external load, not bodyweight plus load. Do not enter knee, incline, decline, bench, box, partial, kipping, rest-pause, sagging, or pike push-ups.
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 Weighted Push-Ups result and one recent Single Arm Cable Shoulder Press result
First lift: added weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Weighted Push-Ups (Standard) — View the individual Weighted Push-Ups 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.
- Single Arm Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- 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.
- Plate Loaded Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.