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Cable Bench Press strength standards

What is a good Cable Bench Press?

For a 180 lb male, an Intermediate Cable Bench Press is about 99 lb (0.55x bodyweight). Advanced starts around 128 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Cable Bench Press Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Bench Press table by a fixed ratio of 0.45. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Cable Bench Press standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Cable Bench Press Standards by Age

How the Cable Bench Press standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Cable Bench Press standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Cable Bench Press Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 99 lbs (0.55x bodyweight) on the Cable Bench Press is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Cable Bench Press Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Cable Bench Press demonstration
Primary Muscles pectorals
Equipment cable
Difficulty Intermediate
Type Compound
["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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Cable Bench Press table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.45 (confidence: low). It is a set of targets, not a measured population. There is no competition or gym dataset for the Cable Bench Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Cable Bench Press depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Cable Bench Press after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Cable Bench Press table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.45 (confidence: low). It is a set of targets, not a measured population.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.