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Bench Press Max Chart

Bench Press Max Chart

Average: 4.2 (46 votes)
4.2 5 46
The bench press max chart is the old school method of approximating your 1 REP MAX bench press. Use these charts as a guide to what you can bench for a maximum of one rep.

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 (43)

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Max
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.

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Jordan Zakery
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...

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Ethan
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

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Idontknow
Posted Tue, 02/12/2013 - 22:16

*Last Semester
Highly doubt you can max 230 if you can only do 195 x3....

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idk haha
Posted Fri, 05/16/2014 - 23:58

I can only do 195 at the end of my workout on a 3x3 plus an extra set of 3 which was the 195 following a couple sets of 1 of 200 205 and 210 and my max is 235 and I can do 225x2 so this chart is accurate

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Sophie
Posted Fri, 05/11/2012 - 07:13

I bench about 209.4 really helps for my lax!!!!!!

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Skynet
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.

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Nave
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

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Ben
Posted Thu, 08/09/2012 - 12:49

Well said! Only true way to find out is to get on that bench!

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elliot patterson
Posted Wed, 09/05/2012 - 10:14

i need to know the best bench press sequence to build my upper chest...

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james
Posted Fri, 01/17/2014 - 20:05

incline bench=upper chest
regular bench=mid chest
decline bench= lower/ shapes lower pecs

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boomer
Posted Mon, 10/15/2012 - 20:33

you have to think about muscle endurance as well. that plays a big role

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bob
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

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Marcus
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.

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Dave
Posted Sun, 07/21/2013 - 13:29

Bob. Everyone is different. And also tht would make sense. Think about it. If u can put up 700 fucking pounds 12 times. 12 times! Say u putt up 700 3 times. U put up 700 3 times which means really u totaled at 2100 pounds. Uf u can handle that much weight in thr first place and pit it up 12 times then u damn right u should be able to put up 900 or more. Right now maxing out at 310 2 times. And the one rep max i should be able to do fits perfect

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cole
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

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Luis Martinez
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

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nabil
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

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Ian Neill
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.

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Dave
Posted Tue, 01/22/2013 - 19:41

Chart is right on. So close that it is unbelievable.

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Chris
Posted Thu, 01/31/2013 - 00:19

You guys are dumb it's for projected Max's so its not going to be perfect.

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james
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?

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Dawson Murray
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.

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simon
Posted Mon, 04/08/2013 - 19:40

I can bench 140lbs over hundred and 150 reps on good day in one go

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marc
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.

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Beachbodbob
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!

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Justacuase18
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

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Fredrick
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

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DooDoo69
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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Paul
Posted Tue, 08/27/2013 - 00:15

lol i bench that much and i dont even lift.......trust me, you're nothing special either doodoo sixty nine

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breton
Posted Wed, 09/04/2013 - 23:53

no

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john
Posted Mon, 09/09/2013 - 12:15

im 19. i weigh 165 and i am benching 350 on flat, and 380 on decline

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UguysSUX
Posted Mon, 09/16/2013 - 16:15

How bout you stop complaining hit the gym hard eat good and realize everyone's body is different from the next. as long as u max 100 lbs more than what you way your good

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Ethan
Posted Tue, 12/24/2013 - 14:01

my max is 175lbs and i can bench 145 10 times.. does that mean my REAL max is 192? Because i can't do that.. Comment please

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Jack spade
Posted Sat, 12/28/2013 - 04:30

Some dude said he's done 225 for 41 reps but can only do 315 for 9. Something ain't right.

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Jason
Posted Mon, 02/10/2014 - 15:50

This is an extremely accurate gauge of what you can achieve. Your strength is not always the same every single day. However this is pretty accurate.

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Ken
Posted Sat, 04/26/2014 - 22:34

This is close enough for me. I often workout alone and would like to have a good idea of how much to put on when I do have a friend spotting for me. I'm 49 and my bursa has hurt for 2 days since a day of flat bench and then a day of decline. What helps other than rest & anti-inflamatories?

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Thierry
Posted Sat, 05/17/2014 - 12:08

This chart is not quite accurate but it's close enough. I can rep 405x2 but I max out at 455. I am proud of that accomplishment, I have been lifting since high school. I also max out at 650 on the squat and 575 on dead lifts, not bad considering I weigh 195 pounds!

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Nadia
Posted Tue, 07/15/2014 - 11:20

Good points all around. Truly appdacieter.

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fidel e. villarreal
Posted Thu, 07/24/2014 - 17:47

I DID 430 AT THE AGE OF 44. NOW AT THE AGE OF 73 I CAN BENCH PRESS 265. NOT ALL BODIES DEVELOP THE SAME. THERE ARE LIKE 4 DIFFERENT BODY TYPES. SOME CAN LIFT FOR 3 YRS. AND OTHERS CAN LIFT FOR 1 MONTH AND THEY LOOK LIKE THEY HAVE LIFTED FOR ONE OR TWO YEARS. OTHERS CAN LIFT FOR A LONG TIME AND NOT GET BIG, BUT THEIR STRENGHT WAY MORE THAN WHAT THEIR BODY SHOWS. SOME ARE JUST BIG FRAME BUT THEIR STRENGHT IS NOT WHAT THEIR BODY SHOWS. BUT, I WILL GIVE SOME ADVICE NEVER FIGHT PEOPLE THAT WORK IN THE OIL FIELD. JUST WORK AS HARD A YOU CAN AND DO NOT GIVE UP BECAUSE YOU DON'T SEE BIG RESULTS ON YOUR FIRST TWO MONTHS. KEEP AT IT. GOOD LUCK!

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Thomas
Posted Wed, 08/06/2014 - 13:38

I'm 62 years old I can bench 305 lbs, Max 1 rep. but I find the chart is very close if you don't want to do the 1 max rep, I use the chart more than the max just to help me prevent injury from lifting heavy all the time.

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Curt
Posted Sun, 09/07/2014 - 09:08

The chart for me is accurate. At 55 I can bench 275 one time.....so I've got some work to do before I get 6 plates. The chart motivates me! Wish I had seen this a few years ago.

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Dave
Posted Sun, 09/07/2014 - 20:31

What you are capable of max benching and what you achieve are two different things. I have been lifting and maxing for years. The chart is damn accurate! I find that its most accurate when the reps are in the 2-7 range. But the people that think this is not accurate, are probably not considering that the calculator is similar to actual maxing in a sense. That being how you warm up, and how fatigued you are. The amount of rest between sets also weighs heavily on how much you can lift. And believe it or not, what you ate or didn't eat can also factor in. And as someone stated before, even attitude can play a part. I just wish I found this tool a long time ago, its an excellent motivator!

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