This bench press max chart can help you work out your 1 REP MAX. This is the simple "old school" method of calculating your 1 REP MAX. It's simple to use, just select the weight from the side column and the number of reps from the top. Where the two connect is your approximate 1 REP MAX bench press. The first table is in kg and the second table is in lbs.
Also check out our Bench Press Calculator
Chart in Pounds:
| 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | |
| 135 | 141.3 | 147.3 | 152.6 | 157.5 | 162.3 | 166.9 | 171.3 | 175.5 | 179.6 | 183.5 | 187.2 |
| 140 | 146.6 | 152.7 | 158.2 | 163.4 | 168.3 | 173 | 177.7 | 182 | 186.2 | 190.3 | 194.2 |
| 145 | 151.8 | 158.2 | 163.9 | 169.2 | 174.3 | 179.2 | 184 | 188.5 | 192.9 | 197.1 | 201.1 |
| 150 | 157.1 | 163.7 | 169.5 | 175.1 | 180.3 | 185.4 | 190.4 | 195 | 199.5 | 203.9 | 208.1 |
| 155 | 162.3 | 169.1 | 175.2 | 180.9 | 186.3 | 191.6 | 196.7 | 201.5 | 206.2 | 210.6 | 215 |
| 160 | 167.5 | 174.6 | 180.8 | 186.7 | 192.3 | 197.8 | 203 | 208 | 212.8 | 217.4 | 221.9 |
| 165 | 172.8 | 180 | 186.5 | 192.6 | 198.3 | 203.9 | 209.4 | 214.5 | 219.5 | 224.2 | 228.9 |
| 170 | 178 | 185.5 | 192.1 | 198.4 | 204.3 | 210.1 | 215.7 | 221 | 226.1 | 231 | 235.8 |
| 175 | 183.2 | 190.9 | 197.8 | 204.2 | 210.4 | 216.3 | 222.1 | 227.5 | 232.8 | 237.8 | 242.7 |
| 180 | 188.5 | 196.4 | 203.4 | 210.1 | 216.4 | 222.5 | 228.4 | 234 | 239.4 | 244.6 | 249.7 |
| 185 | 193.7 | 201.8 | 209.1 | 215.9 | 222.4 | 228.7 | 234.8 | 240.5 | 246.1 | 251.4 | 256.6 |
| 190 | 198.9 | 207.3 | 214.7 | 221.7 | 228.4 | 234.8 | 241.1 | 247 | 252.7 | 258.2 | 263.5 |
| 195 | 204.2 | 212.7 | 220.4 | 227.6 | 234.4 | 241 | 247.5 | 253.5 | 259.4 | 265 | 270.5 |
| 200 | 209.4 | 218.2 | 226 | 233.4 | 240.4 | 247.2 | 253.8 | 260 | 266 | 271.8 | 277.4 |
| 205 | 214.6 | 223.7 | 231.7 | 239.2 | 246.4 | 253.4 | 260.1 | 266.5 | 272.7 | 278.6 | 284.3 |
| 210 | 219.9 | 229.1 | 237.3 | 245.1 | 252.4 | 259.6 | 266.5 | 273 | 279.3 | 285.4 | 291.3 |
| 215 | 225.1 | 234.6 | 243 | 250.9 | 258.4 | 265.7 | 272.8 | 279.5 | 286 | 292.2 | 298.2 |
| 220 | 230.3 | 240 | 248.6 | 256.7 | 264.4 | 271.9 | 279.2 | 286 | 292.6 | 299 | 305.1 |
| 225 | 235.6 | 245.5 | 254.3 | 262.6 | 270.5 | 278.1 | 285.5 | 292.5 | 299.3 | 305.8 | 312.1 |
| 230 | 240.8 | 250.9 | 259.9 | 268.4 | 276.5 | 284.3 | 291.9 | 299 | 305.9 | 312.6 | 319 |
| 235 | 246 | 256.4 | 265.6 | 274.2 | 282.5 | 290.5 | 298.2 | 305.5 | 312.6 | 319.4 | 325.9 |
| 240 | 251.3 | 261.8 | 271.2 | 280.1 | 288.5 | 296.6 | 304.6 | 312 | 319.2 | 326.2 | 332.9 |
| 245 | 256.5 | 267.3 | 276.9 | 285.9 | 294.5 | 302.8 | 310.9 | 318.5 | 325.9 | 333 | 339.8 |
| 250 | 261.8 | 272.8 | 282.5 | 291.8 | 300.5 | 309 | 317.3 | 325 | 332.5 | 339.8 | 346.8 |
| 255 | 267 | 278.2 | 288.2 | 297.6 | 306.5 | 315.2 | 323.6 | 331.5 | 339.2 | 346.5 | 353.7 |
| 260 | 272.2 | 283.7 | 293.8 | 303.4 | 312.5 | 321.4 | 329.9 | 338 | 345.8 | 353.3 | 360.6 |
| 265 | 277.5 | 289.1 | 299.5 | 309.3 | 318.5 | 327.5 | 336.3 | 344.5 | 352.5 | 360.1 | 367.6 |
| 270 | 282.7 | 294.6 | 305.1 | 315.1 | 324.5 | 333.7 | 342.6 | 351 | 359.1 | 366.9 | 374.5 |
| 275 | 287.9 | 300 | 310.8 | 320.9 | 330.6 | 339.9 | 349 | 357.5 | 365.8 | 373.7 | 381.4 |
| 280 | 293.2 | 305.5 | 316.4 | 326.8 | 336.6 | 346.1 | 355.3 | 364 | 372.4 | 380.5 | 388.4 |
| 285 | 298.4 | 310.9 | 322.1 | 332.6 | 342.6 | 352.3 | 361.7 | 370.5 | 379.1 | 387.3 | 395.3 |
| 290 | 303.6 | 316.4 | 327.7 | 338.4 | 348.6 | 358.4 | 368 | 377 | 385.7 | 394.1 | 402.2 |
| 295 | 308.9 | 321.8 | 333.4 | 344.3 | 354.6 | 364.6 | 374.4 | 383.5 | 392.4 | 400.9 | 409.2 |
| 300 | 314.1 | 327.3 | 339 | 350.1 | 360.6 | 370.8 | 380.7 | 390 | 399 | 407.7 | 416.1 |
| 305 | 319.3 | 332.8 | 344.7 | 355.9 | 366.6 | 377 | 387 | 396.5 | 405.7 | 414.5 | 423 |
| 310 | 324.6 | 338.2 | 350.3 | 361.8 | 372.6 | 383.2 | 393.4 | 403 | 412.3 | 421.3 | 430 |
| 315 | 329.8 | 343.7 | 356 | 367.6 | 378.6 | 389.3 | 399.7 | 409.5 | 419 | 428.1 | 436.9 |
| 320 | 335 | 349.1 | 361.6 | 373.4 | 384.6 | 395.5 | 406.1 | 416 | 425.6 | 434.9 | 443.8 |
| 325 | 340.3 | 354.6 | 367.3 | 379.3 | 390.7 | 401.7 | 412.4 | 422.5 | 432.3 | 441.7 | 450.8 |
| 330 | 345.5 | 360 | 372.9 | 385.1 | 396.7 | 407.9 | 418.8 | 429 | 438.9 | 448.5 | 457.7 |
| 335 | 350.7 | 365.5 | 378.6 | 390.9 | 402.7 | 414.1 | 425.1 | 435.5 | 445.6 | 455.3 | 464.6 |
| 340 | 356 | 370.9 | 384.2 | 396.8 | 408.7 | 420.2 | 431.5 | 442 | 452.2 | 462.1 | 471.6 |
| 345 | 361.2 | 376.4 | 389.9 | 402.6 | 414.7 | 426.4 | 437.8 | 448.5 | 458.9 | 468.9 | 478.5 |
| 350 | 366.5 | 381.9 | 395.5 | 408.5 | 420.7 | 432.6 | 444.2 | 455 | 465.5 | 475.7 | 485.5 |
| 355 | 371.7 | 387.3 | 401.2 | 414.3 | 426.7 | 438.8 | 450.5 | 461.5 | 472.2 | 482.4 | 492.4 |
| 360 | 376.9 | 392.8 | 406.8 | 420.1 | 432.7 | 445 | 456.8 | 468 | 478.8 | 489.2 | 499.3 |
| 365 | 382.2 | 398.2 | 412.5 | 426 | 438.7 | 451.1 | 463.2 | 474.5 | 485.5 | 496 | 506.3 |
| 370 | 387.4 | 403.7 | 418.1 | 431.8 | 444.7 | 457.3 | 469.5 | 481 | 492.1 | 502.8 | 513.2 |
| 375 | 392.6 | 409.1 | 423.8 | 437.6 | 450.8 | 463.5 | 475.9 | 487.5 | 498.8 | 509.6 | 520.1 |
| 380 | 397.9 | 414.6 | 429.4 | 443.5 | 456.8 | 469.7 | 482.2 | 494 | 505.4 | 516.4 | 527.1 |
| 385 | 403.1 | 420 | 435.1 | 449.3 | 462.8 | 475.9 | 488.6 | 500.5 | 512.1 | 523.2 | 534 |
| 390 | 408.3 | 425.5 | 440.7 | 455.1 | 468.8 | 482 | 494.9 | 507 | 518.7 | 530 | 540.9 |
| 395 | 413.6 | 430.9 | 446.4 | 461 | 474.8 | 488.2 | 501.3 | 513.5 | 525.4 | 536.8 | 547.9 |
| 400 | 418.8 | 436.4 | 452 | 466.8 | 480.8 | 494.4 | 507.6 | 520 | 532 | 543.6 | 554.8 |
| 405 | 424 | 441.9 | 457.7 | 472.6 | 486.8 | 500.6 | 513.9 | 526.5 | 538.7 | 550.4 | 561.7 |
| 410 | 429.3 | 447.3 | 463.3 | 478.5 | 492.8 | 506.8 | 520.3 | 533 | 545.3 | 557.2 | 568.7 |
| 415 | 434.5 | 452.8 | 469 | 484.3 | 498.8 | 512.9 | 526.6 | 539.5 | 552 | 564 | 575.6 |
| 420 | 439.7 | 458.2 | 474.6 | 490.1 | 504.8 | 519.1 | 533 | 546 | 558.6 | 570.8 | 582.5 |
| 425 | 445 | 463.7 | 480.3 | 496 | 510.9 | 525.3 | 539.3 | 552.5 | 565.3 | 577.6 | 589.5 |
| 430 | 450.2 | 469.1 | 485.9 | 501.8 | 516.9 | 531.5 | 545.7 | 559 | 571.9 | 584.4 | 596.4 |
| 435 | 455.4 | 474.6 | 491.6 | 507.6 | 522.9 | 537.7 | 552 | 565.5 | 578.6 | 591.2 | 603.3 |
| 440 | 460.7 | 480 | 497.2 | 513.5 | 528.9 | 543.8 | 558.4 | 572 | 585.2 | 598 | 610.3 |
| 445 | 465.9 | 485.5 | 502.9 | 519.3 | 534.9 | 550 | 564.7 | 578.5 | 591.9 | 604.8 | 617.2 |
| 450 | 471.2 | 491 | 508.5 | 525.2 | 540.9 | 556.2 | 571.1 | 585 | 598.5 | 611.6 | 624.2 |
| 455 | 476.4 | 496.4 | 514.2 | 531 | 546.9 | 562.4 | 577.4 | 591.5 | 605.2 | 618.3 | 631.1 |
| 460 | 481.6 | 501.9 | 519.8 | 536.8 | 552.9 | 568.6 | 583.7 | 598 | 611.8 | 625.1 | 638 |
| 465 | 486.9 | 507.3 | 525.5 | 542.7 | 558.9 | 574.7 | 590.1 | 604.5 | 618.5 | 631.9 | 645 |
| 470 | 492.1 | 512.8 | 531.1 | 548.5 | 564.9 | 580.9 | 596.4 | 611 | 625.1 | 638.7 | 651.9 |
| 475 | 497.3 | 518.2 | 536.8 | 554.3 | 571 | 587.1 | 602.8 | 617.5 | 631.8 | 645.5 | 658.8 |
| 480 | 502.6 | 523.7 | 542.4 | 560.2 | 577 | 593.3 | 609.1 | 624 | 638.4 | 652.3 | 665.8 |
| 485 | 507.8 | 529.1 | 548.1 | 566 | 583 | 599.5 | 615.5 | 630.5 | 645.1 | 659.1 | 672.7 |
| 490 | 513 | 534.6 | 553.7 | 571.8 | 589 | 605.6 | 621.8 | 637 | 651.7 | 665.9 | 679.6 |
| 495 | 518.3 | 540 | 559.4 | 577.7 | 595 | 611.8 | 628.2 | 643.5 | 658.4 | 672.7 | 686.6 |
| 500 | 523.5 | 545.5 | 565 | 583.5 | 601 | 618 | 634.5 | 650 | 665 | 679.5 | 693.5 |
| 505 | 528.7 | 551 | 570.7 | 589.3 | 607 | 624.2 | 640.8 | 656.5 | 671.7 | 686.3 | 700.4 |
| 510 | 534 | 556.4 | 576.3 | 595.2 | 613 | 630.4 | 647.2 | 663 | 678.3 | 693.1 | 707.4 |
| 515 | 539.2 | 561.9 | 582 | 601 | 619 | 636.5 | 653.5 | 669.5 | 685 | 699.9 | 714.3 |
| 520 | 544.4 | 567.3 | 587.6 | 606.8 | 625 | 642.7 | 659.9 | 676 | 691.6 | 706.7 | 721.2 |
| 525 | 549.7 | 572.8 | 593.3 | 612.7 | 631.1 | 648.9 | 666.2 | 682.5 | 698.3 | 713.5 | 728.2 |
| 530 | 554.9 | 578.2 | 598.9 | 618.5 | 637.1 | 655.1 | 672.6 | 689 | 704.9 | 720.3 | 735.1 |
| 535 | 560.1 | 583.7 | 604.6 | 624.3 | 643.1 | 661.3 | 678.9 | 695.5 | 711.6 | 727.1 | 742 |
| 540 | 565.4 | 589.1 | 610.2 | 630.2 | 649.1 | 667.4 | 685.3 | 702 | 718.2 | 733.9 | 749 |
| 545 | 570.6 | 594.6 | 615.9 | 636 | 655.1 | 673.6 | 691.6 | 708.5 | 724.9 | 740.7 | 755.9 |
| 550 | 575.9 | 600.1 | 621.5 | 641.9 | 661.1 | 679.8 | 698 | 715 | 731.5 | 747.5 | 762.9 |
| 555 | 581.1 | 605.5 | 627.2 | 647.7 | 667.1 | 686 | 704.3 | 721.5 | 738.2 | 754.2 | 769.8 |
| 560 | 586.3 | 611 | 632.8 | 653.5 | 673.1 | 692.2 | 710.6 | 728 | 744.8 | 761 | 776.7 |
| 565 | 591.6 | 616.4 | 638.5 | 659.4 | 679.1 | 698.3 | 717 | 734.5 | 751.5 | 767.8 | 783.7 |
| 570 | 596.8 | 621.9 | 644.1 | 665.2 | 685.1 | 704.5 | 723.3 | 741 | 758.1 | 774.6 | 790.6 |
| 575 | 602 | 627.3 | 649.8 | 671 | 691.2 | 710.7 | 729.7 | 747.5 | 764.8 | 781.4 | 797.5 |
| 580 | 607.3 | 632.8 | 655.4 | 676.9 | 697.2 | 716.9 | 736 | 754 | 771.4 | 788.2 | 804.5 |
| 585 | 612.5 | 638.2 | 661.1 | 682.7 | 703.2 | 723.1 | 742.4 | 760.5 | 778.1 | 795 | 811.4 |
| 590 | 617.7 | 643.7 | 666.7 | 688.5 | 709.2 | 729.2 | 748.7 | 767 | 784.7 | 801.8 | 818.3 |
| 595 | 623 | 649.1 | 672.4 | 694.4 | 715.2 | 735.4 | 755.1 | 773.5 | 791.4 | 808.6 | 825.3 |
| 600 | 628.2 | 654.6 | 678 | 700.2 | 721.2 | 741.6 | 761.4 | 780 | 798 | 815.4 | 832.2 |
| 605 | 633.4 | 660.1 | 683.7 | 706 | 727.2 | 747.8 | 767.7 | 786.5 | 804.7 | 822.2 | 839.1 |
| 610 | 638.7 | 665.5 | 689.3 | 711.9 | 733.2 | 754 | 774.1 | 793 | 811.3 | 829 | 846.1 |
| 615 | 643.9 | 671 | 695 | 717.7 | 739.2 | 760.1 | 780.4 | 799.5 | 818 | 835.8 | 853 |
| 620 | 649.1 | 676.4 | 700.6 | 723.5 | 745.2 | 766.3 | 786.8 | 806 | 824.6 | 842.6 | 859.9 |
| 625 | 654.4 | 681.9 | 706.3 | 729.4 | 751.3 | 772.5 | 793.1 | 812.5 | 831.3 | 849.4 | 866.9 |
| 630 | 659.6 | 687.3 | 711.9 | 735.2 | 757.3 | 778.7 | 799.5 | 819 | 837.9 | 856.2 | 873.8 |
| 635 | 664.8 | 692.8 | 717.6 | 741 | 763.3 | 784.9 | 805.8 | 825.5 | 844.6 | 863 | 880.7 |
| 640 | 670.1 | 698.2 | 723.2 | 746.9 | 769.3 | 791 | 812.2 | 832 | 851.2 | 869.8 | 887.7 |
| 645 | 675.3 | 703.7 | 728.9 | 752.7 | 775.3 | 797.2 | 818.5 | 838.5 | 857.9 | 876.6 | 894.6 |
| 650 | 680.6 | 709.2 | 734.5 | 758.6 | 781.3 | 803.4 | 824.9 | 845 | 864.5 | 883.4 | 901.6 |
| 655 | 685.8 | 714.6 | 740.2 | 764.4 | 787.3 | 809.6 | 831.2 | 851.5 | 871.2 | 890.1 | 908.5 |
| 660 | 691 | 720.1 | 745.8 | 770.2 | 793.3 | 815.8 | 837.5 | 858 | 877.8 | 896.9 | 915.4 |
| 665 | 696.3 | 725.5 | 751.5 | 776.1 | 799.3 | 821.9 | 843.9 | 864.5 | 884.5 | 903.7 | 922.4 |
| 670 | 701.5 | 731 | 757.1 | 781.9 | 805.3 | 828.1 | 850.2 | 871 | 891.1 | 910.5 | 929.3 |
| 675 | 706.7 | 736.4 | 762.8 | 787.7 | 811.4 | 834.3 | 856.6 | 877.5 | 897.8 | 917.3 | 936.2 |
| 680 | 712 | 741.9 | 768.4 | 793.6 | 817.4 | 840.5 | 862.9 | 884 | 904.4 | 924.1 | 943.2 |
| 685 | 717.2 | 747.3 | 774.1 | 799.4 | 823.4 | 846.7 | 869.3 | 890.5 | 911.1 | 930.9 | 950.1 |
| 690 | 722.4 | 752.8 | 779.7 | 805.2 | 829.4 | 852.8 | 875.6 | 897 | 917.7 | 937.7 | 957 |
| 695 | 727.7 | 758.2 | 785.4 | 811.1 | 835.4 | 859 | 882 | 903.5 | 924.4 | 944.5 | 964 |
| 700 | 732.9 | 763.7 | 791 | 816.9 | 841.4 | 865.2 | 888.3 | 910 | 931 | 951.3 | 970.9 |
Chart in Kilograms:
| 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | |
| 35 | 36.6 | 38.2 | 39.6 | 40.8 | 42.1 | 43.3 | 44.4 | 45.5 | 46.6 | 47.6 | 48.5 |
| 40 | 41.9 | 43.6 | 45.2 | 46.7 | 48.1 | 49.4 | 50.8 | 52 | 53.2 | 54.4 | 55.5 |
| 45 | 47.1 | 49.1 | 50.9 | 52.5 | 54.1 | 55.6 | 57.1 | 58.5 | 59.9 | 61.2 | 62.4 |
| 50 | 52.4 | 54.6 | 56.5 | 58.4 | 60.1 | 61.8 | 63.5 | 65 | 66.5 | 68 | 69.4 |
| 55 | 57.6 | 60 | 62.2 | 64.2 | 66.1 | 68 | 69.8 | 71.5 | 73.2 | 74.7 | 76.3 |
| 60 | 62.8 | 65.5 | 67.8 | 70 | 72.1 | 74.2 | 76.1 | 78 | 79.8 | 81.5 | 83.2 |
| 65 | 68.1 | 70.9 | 73.5 | 75.9 | 78.1 | 80.3 | 82.5 | 84.5 | 86.5 | 88.3 | 90.2 |
| 70 | 73.3 | 76.4 | 79.1 | 81.7 | 84.1 | 86.5 | 88.8 | 91 | 93.1 | 95.1 | 97.1 |
| 75 | 78.5 | 81.8 | 84.8 | 87.5 | 90.2 | 92.7 | 95.2 | 97.5 | 99.8 | 101.9 | 104 |
| 80 | 83.8 | 87.3 | 90.4 | 93.4 | 96.2 | 98.9 | 101.5 | 104 | 106.4 | 108.7 | 111 |
| 85 | 89 | 92.7 | 96.1 | 99.2 | 102.2 | 105.1 | 107.9 | 110.5 | 113.1 | 115.5 | 117.9 |
| 90 | 94.2 | 98.2 | 101.7 | 105 | 108.2 | 111.2 | 114.2 | 117 | 119.7 | 122.3 | 124.8 |
| 95 | 99.5 | 103.6 | 107.4 | 110.9 | 114.2 | 117.4 | 120.6 | 123.5 | 126.4 | 129.1 | 131.8 |
| 100 | 104.7 | 109.1 | 113 | 116.7 | 120.2 | 123.6 | 126.9 | 130 | 133 | 135.9 | 138.7 |
| 105 | 109.9 | 114.6 | 118.7 | 122.5 | 126.2 | 129.8 | 133.2 | 136.5 | 139.7 | 142.7 | 145.6 |
| 110 | 115.2 | 120 | 124.3 | 128.4 | 132.2 | 136 | 139.6 | 143 | 146.3 | 149.5 | 152.6 |
| 115 | 120.4 | 125.5 | 130 | 134.2 | 138.2 | 142.1 | 145.9 | 149.5 | 153 | 156.3 | 159.5 |
| 120 | 125.6 | 130.9 | 135.6 | 140 | 144.2 | 148.3 | 152.3 | 156 | 159.6 | 163.1 | 166.4 |
| 125 | 130.9 | 136.4 | 141.3 | 145.9 | 150.3 | 154.5 | 158.6 | 162.5 | 166.3 | 169.9 | 173.4 |
| 130 | 136.1 | 141.8 | 146.9 | 151.7 | 156.3 | 160.7 | 165 | 169 | 172.9 | 176.7 | 180.3 |
| 135 | 141.3 | 147.3 | 152.6 | 157.5 | 162.3 | 166.9 | 171.3 | 175.5 | 179.6 | 183.5 | 187.2 |
| 140 | 146.6 | 152.7 | 158.2 | 163.4 | 168.3 | 173 | 177.7 | 182 | 186.2 | 190.3 | 194.2 |
| 145 | 151.8 | 158.2 | 163.9 | 169.2 | 174.3 | 179.2 | 184 | 188.5 | 192.9 | 197.1 | 201.1 |
| 150 | 157.1 | 163.7 | 169.5 | 175.1 | 180.3 | 185.4 | 190.4 | 195 | 199.5 | 203.9 | 208.1 |
| 155 | 162.3 | 169.1 | 175.2 | 180.9 | 186.3 | 191.6 | 196.7 | 201.5 | 206.2 | 210.6 | 215 |
| 160 | 167.5 | 174.6 | 180.8 | 186.7 | 192.3 | 197.8 | 203 | 208 | 212.8 | 217.4 | 221.9 |
| 165 | 172.8 | 180 | 186.5 | 192.6 | 198.3 | 203.9 | 209.4 | 214.5 | 219.5 | 224.2 | 228.9 |
| 170 | 178 | 185.5 | 192.1 | 198.4 | 204.3 | 210.1 | 215.7 | 221 | 226.1 | 231 | 235.8 |
| 175 | 183.2 | 190.9 | 197.8 | 204.2 | 210.4 | 216.3 | 222.1 | 227.5 | 232.8 | 237.8 | 242.7 |
| 180 | 188.5 | 196.4 | 203.4 | 210.1 | 216.4 | 222.5 | 228.4 | 234 | 239.4 | 244.6 | 249.7 |
| 185 | 193.7 | 201.8 | 209.1 | 215.9 | 222.4 | 228.7 | 234.8 | 240.5 | 246.1 | 251.4 | 256.6 |
| 190 | 198.9 | 207.3 | 214.7 | 221.7 | 228.4 | 234.8 | 241.1 | 247 | 252.7 | 258.2 | 263.5 |
| 195 | 204.2 | 212.7 | 220.4 | 227.6 | 234.4 | 241 | 247.5 | 253.5 | 259.4 | 265 | 270.5 |
| 200 | 209.4 | 218.2 | 226 | 233.4 | 240.4 | 247.2 | 253.8 | 260 | 266 | 271.8 | 277.4 |
| 205 | 214.6 | 223.7 | 231.7 | 239.2 | 246.4 | 253.4 | 260.1 | 266.5 | 272.7 | 278.6 | 284.3 |
| 210 | 219.9 | 229.1 | 237.3 | 245.1 | 252.4 | 259.6 | 266.5 | 273 | 279.3 | 285.4 | 291.3 |
| 215 | 225.1 | 234.6 | 243 | 250.9 | 258.4 | 265.7 | 272.8 | 279.5 | 286 | 292.2 | 298.2 |
| 220 | 230.3 | 240 | 248.6 | 256.7 | 264.4 | 271.9 | 279.2 | 286 | 292.6 | 299 | 305.1 |
| 225 | 235.6 | 245.5 | 254.3 | 262.6 | 270.5 | 278.1 | 285.5 | 292.5 | 299.3 | 305.8 | 312.1 |
| 230 | 240.8 | 250.9 | 259.9 | 268.4 | 276.5 | 284.3 | 291.9 | 299 | 305.9 | 312.6 | 319 |
| 235 | 246 | 256.4 | 265.6 | 274.2 | 282.5 | 290.5 | 298.2 | 305.5 | 312.6 | 319.4 | 325.9 |
| 240 | 251.3 | 261.8 | 271.2 | 280.1 | 288.5 | 296.6 | 304.6 | 312 | 319.2 | 326.2 | 332.9 |
| 245 | 256.5 | 267.3 | 276.9 | 285.9 | 294.5 | 302.8 | 310.9 | 318.5 | 325.9 | 333 | 339.8 |
| 250 | 261.8 | 272.8 | 282.5 | 291.8 | 300.5 | 309 | 317.3 | 325 | 332.5 | 339.8 | 346.8 |
| 255 | 267 | 278.2 | 288.2 | 297.6 | 306.5 | 315.2 | 323.6 | 331.5 | 339.2 | 346.5 | 353.7 |
| 260 | 272.2 | 283.7 | 293.8 | 303.4 | 312.5 | 321.4 | 329.9 | 338 | 345.8 | 353.3 | 360.6 |
| 265 | 277.5 | 289.1 | 299.5 | 309.3 | 318.5 | 327.5 | 336.3 | 344.5 | 352.5 | 360.1 | 367.6 |
| 270 | 282.7 | 294.6 | 305.1 | 315.1 | 324.5 | 333.7 | 342.6 | 351 | 359.1 | 366.9 | 374.5 |
| 275 | 287.9 | 300 | 310.8 | 320.9 | 330.6 | 339.9 | 349 | 357.5 | 365.8 | 373.7 | 381.4 |
| 280 | 293.2 | 305.5 | 316.4 | 326.8 | 336.6 | 346.1 | 355.3 | 364 | 372.4 | 380.5 | 388.4 |
| 285 | 298.4 | 310.9 | 322.1 | 332.6 | 342.6 | 352.3 | 361.7 | 370.5 | 379.1 | 387.3 | 395.3 |
| 290 | 303.6 | 316.4 | 327.7 | 338.4 | 348.6 | 358.4 | 368 | 377 | 385.7 | 394.1 | 402.2 |
| 295 | 308.9 | 321.8 | 333.4 | 344.3 | 354.6 | 364.6 | 374.4 | 383.5 | 392.4 | 400.9 | 409.2 |
| 300 | 314.1 | 327.3 | 339 | 350.1 | 360.6 | 370.8 | 380.7 | 390 | 399 | 407.7 | 416.1 |
Comments (26)
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Posted Mon, 03/12/2012 - 16:33
I think its a fairly accurate way of calculating your one rep max. I go one a 4 week rotating rep. program so its nice to see where im at, without maxing out. It is a little off on some reps for me personally but only 5-7lbs at the most. It also gives me some other goals than just a one rep max to achieve, which gives me a little more motivation.
Posted Sat, 04/07/2012 - 20:51
I understand how it has reps and weight, but i dont understand where sets come in. For example my plan has me doing a flat bench of 180 pounds with 8 reps and 3 sets...
Posted Fri, 04/13/2012 - 18:57
This is not accurate at all. Last semester I could bench 195 3 times. According to this, I should have only been able to bench 212..I maxed at 230
Posted Tue, 02/12/2013 - 22:16
*Last Semester
Highly doubt you can max 230 if you can only do 195 x3....
Posted Fri, 05/11/2012 - 07:13
I bench about 209.4 really helps for my lax!!!!!!
Posted Sat, 05/19/2012 - 21:51
@Ethan
This is not an exact science. I always had a thumb rule that I could do a safe lift with 20 lbs more than I could do 4 reps. You have to take individual differences into considerations.
Posted Sun, 07/22/2012 - 18:31
The people complaining this is not accurate have no idea how the human body works and imo if you're relying soley on a chart to tell you your 1 rep max...plzzzzz
Posted Thu, 08/09/2012 - 12:49
Well said! Only true way to find out is to get on that bench!
Posted Wed, 09/05/2012 - 10:14
i need to know the best bench press sequence to build my upper chest...
Posted Mon, 10/15/2012 - 20:33
you have to think about muscle endurance as well. that plays a big role
Posted Sun, 10/21/2012 - 08:00
Okay so if you could bench 700 lbs 12 times somehow you can bench 970, a whole 270 lbs heavier? Sounds bogus to me. :P
Posted Thu, 02/21/2013 - 14:30
Hahaha, lets see you get up to doing 700 pounds 12 times first.... Throwing on 100 pounds at that point is child's play. These charts are generally off (imo) the more repetitions you add. So 12 is a far step from a one rep max, that said, 900 for someone who can rep that 12 times certainly wouldn't be out of the question.
Posted Tue, 10/23/2012 - 20:50
it all depends if your good at doing a one rep max. i can get a raw flat benchpress of` 365 for 6 reps i should rep around 438 for 1 rep. i can get 425 on a good day. 13 pounds off. bonecrusher
Posted Tue, 10/30/2012 - 23:00
This is wrong, my body weight is 140 pounds and I'm bench pressing 245 pounds right now
Posted Tue, 11/06/2012 - 12:48
u all go 2 reg park 5x5 method this is the best way 2 develop a nice big spreaded wight chest or steve reeves they are the best bodybuilders
Posted Wed, 01/09/2013 - 16:08
This appears to be spot on for me. Flat benching 181kg for 6 reps & best i've done is a 216kg for one.
Yes, 5*5 routine is great for bodybuilding and general strength but triples, doubles and singles are required to tax the CNS for real 1 rep performance.
Posted Tue, 01/22/2013 - 19:41
Chart is right on. So close that it is unbelievable.
Posted Thu, 01/31/2013 - 00:19
You guys are dumb it's for projected Max's so its not going to be perfect.
Posted Tue, 02/12/2013 - 10:49
I've been doing a 10 week mass building program were my bench sets are 8,8,6,4 on flat bench, it seems to be working does anyone have any input on this that might help me?
Posted Tue, 02/12/2013 - 21:17
I am 14 and in the 7th grade. I am suppose to be in 8th. But I can (
Bench press 200lb) and I can( squat 300) and that is the truth I promise. And this chart is very good.
Posted Mon, 04/08/2013 - 19:40
I can bench 140lbs over hundred and 150 reps on good day in one go
Posted Thu, 04/18/2013 - 13:45
interesting. today i benched 315 for 9 reps. So kind of cool to know I "should" be able to 1 rep over 400. I personally test myself on 225 x max rep. Right now im at 32 but have topped out at 41 reps. I like the chart as well.
Posted Thu, 04/25/2013 - 20:28
You guys do reaize majority of lifting is Mental and diet this is fairly accurate charts and ive seen similar over the years,,, if you cant hit that max its def your diet/sleep/warm up/ or possibly your Attitude!
Posted Sat, 04/27/2013 - 05:15
This chart is fairly accurate, your results will vary depending on how properly u perform the exercise, each rep should take approx 4 seconds , 2 seconds down 1 sec up, pause 1sec, hand grip is also key a med grip (shoulder width apart) is your most strongest grip as it engages the most muscles, a wide grip shortens your range of motion, using momentum either on the up/ or down phase of a rep is cheating
Posted Thu, 05/23/2013 - 04:08
It's hard to find knowledgeable people for this subject, but you sound like you know what you're talking about! Thanks
Posted Tue, 06/04/2013 - 03:52
I just put up 265 easily and can do 225 6 times. If you ain't aleb to do 225 at leest 5 times then you ain't no real man!!!
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