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cable bench press Strength Standards

Quick Answer cable bench press

A 180 lb male with an Intermediate-level cable bench press of 99 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 128 lbs (0.71x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

cable bench press demonstration
Competition-Derived

How strong is your cable bench press? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles pectorals
Equipment cable
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from bench-press standards using a 0.45x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your cable bench press?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You cable bench press?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 24 38 56 78 102
120 28 44 63 86 111
130 33 49 69 94 120
140 37 54 76 101 128
150 42 60 82 108 136
160 46 65 88 115 144
170 50 70 94 122 151
180 54 75 99 128 158
190 59 80 105 134 165
200 63 84 111 140 172
210 67 89 116 146 179
220 70 93 121 152 185
230 74 98 126 158 191
240 78 102 131 163 197
250 81 106 135 168 203
260 86 110 140 174 209
270 89 114 145 179 214
280 92 118 149 184 220
290 96 122 153 189 225
300 99 126 158 193 230
310 103 130 162 198 235

How Does Age Affect cable bench press Strength?

How cable bench press standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 40 59 83 112 143
20 45 68 95 128 163
25 46 69 98 131 167
30 46 69 98 131 167
35 46 69 98 131 167
40 46 69 98 131 167
45 44 66 93 124 159
50 41 62 87 117 149
55 38 57 81 108 138
60 35 52 73 99 126
65 32 47 66 89 114
70 28 42 59 80 102
75 25 38 53 72 91
80 23 34 48 64 81
85 20 30 43 57 73
90 18 27 38 52 66

What Do cable bench press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the cable bench press, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

Stronger than 20% of lifters. You can press with a consistent path and controlled tempo on the cable bench press. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Stronger than 50% of lifters. Your cable bench press technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.

Advanced

Stronger than 80% of lifters. You have optimized your cable bench press setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.

Elite

Stronger than 95% of lifters. Your cable bench press is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.

How to Progress Your cable bench press

Tier-specific training recommendations to move your cable bench press to the next level.

Beginner → Novice Building Your Foundation
  • Train the cable bench press 2-3x per week to build pressing strength and shoulder stability.
  • Use linear progression: add 2.5-5 lbs per session.
  • Practice controlled eccentrics (3-second lowering) to build tendon strength.
  • Keep working sets at RPE 6-7 to accumulate quality volume.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a pressing variation (close-grip, incline, or paused) for weak-point development.
  • Increase frequency to 2-3 sessions per week with varied rep ranges.
  • Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
  • Build tricep and shoulder accessory volume to support the cable bench press.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with planned volume and intensity progression.
  • Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
  • Target your sticking point with specific accessory work (board press, pin press, bands).
  • Manage total weekly pressing volume (12-20 sets) across all push movements.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Peak with structured 8-12 week cycles targeting a competition or max attempt.
  • Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
  • Use the RPE chart for precise percentage work during peaking phases.
  • Test your cable bench press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform cable bench press

["Adjust the cable machine to chest height and attach the handles.","Stand facing away from the machine with your feet shoulder-width apart.","Grasp the handles with an overhand grip and step forward to create tension in the cables.","Position your feet firmly on the ground and engage your core.","Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.","Push the handles forward, extending your arms fully in front of you.","Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level.","Repeat for the desired number of repetitions."]

Read the complete cable bench press guide on FitnessVolt →

Where Do These cable bench press Standards Come From?

These cable bench press standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your cable bench press Good for Your Weight?

Strength standards help you objectively measure your cable bench press performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can cable bench press 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" cable bench press depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the cable bench press within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE