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cable shoulder press Strength Standards

Quick Answer cable shoulder press

A 180 lb male with an Intermediate-level cable shoulder press of 80 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 104 lbs (0.58x bodyweight).

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

cable shoulder press demonstration
Competition-Derived

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

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

Estimated Standards - Estimated from shoulder-press standards using a 0.55x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your cable shoulder 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 shoulder 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 18 30 46 64 86
120 21 34 51 71 93
130 25 39 56 77 100
140 28 42 61 83 107
150 31 47 66 89 113
160 35 51 70 94 119
170 38 54 75 99 125
180 41 58 80 104 131
190 44 62 84 109 136
200 47 65 88 114 141
210 50 69 92 118 147
220 53 73 96 123 152
230 56 76 100 128 157
240 59 79 104 131 161
250 62 83 108 136 166
260 64 86 111 140 171
270 67 89 115 144 175
280 70 92 118 148 179
290 73 95 122 152 183
300 75 98 125 155 188
310 78 101 128 159 191

How Does Age Affect cable shoulder press Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 31 47 67 90 116
20 35 53 76 103 133
25 36 54 78 106 136
30 36 54 78 106 136
35 36 54 78 106 136
40 36 54 78 106 136
45 34 52 74 100 129
50 32 48 69 94 121
55 30 45 64 87 112
60 27 41 59 80 102
65 25 37 53 72 92
70 22 34 48 64 83
75 20 30 42 58 74
80 18 26 38 52 67
85 16 24 34 46 59
90 14 21 31 42 53

What Do cable shoulder press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the cable shoulder 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 shoulder 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 shoulder 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 shoulder 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 shoulder 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 shoulder press

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

Beginner → Novice Building Your Foundation
  • Train the cable shoulder 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 shoulder 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 shoulder press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform cable shoulder press

["Adjust the cable machine so that the handles are at shoulder height.","Stand facing away from the machine with your feet shoulder-width apart.","Grasp the handles with an overhand grip and bring them up to shoulder level, with your elbows bent and pointing outwards.","Press the handles upwards until your arms are fully extended overhead.","Pause for a moment at the top, then slowly lower the handles back down to shoulder level.","Repeat for the desired number of repetitions."]

Read the complete cable shoulder press guide on FitnessVolt →

Where Do These cable shoulder press Standards Come From?

These cable shoulder 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 shoulder press Good for Your Weight?

Strength standards help you objectively measure your cable shoulder 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 shoulder 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 shoulder 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 shoulder 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