Bench Press Calculator: Calculate Your 1 REP MAX (1RM)

The Muscle & Strength bench press calculator can be used to work out your approximate 1 REP MAX bench press. These figures are not 100% accurate, but it serves as a good guide!

Bench Press Calculator

Weight:
Number of Reps:
 

Instructions:

This bench press calculator can be used to work out your approximate 1 REP MAX bench press. The way this bench calculator works is it takes the amount of weight you can bench for a certain number of reps and uses a formula to calculate your approximate 1 REP MAX. Obviously, these figures are not 100% accurate.

To use the bench press calculator simply enter the weight in the first box provided and select the number of reps from the drop down box. For example, if I benched 225lbs for 10 reps I would enter 225 and select 10 reps. The bench press calculator works in both pounds and kilograms.

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Posted Wed, 05/18/2016 - 23:47
Thomas

Age:14
Weight:128.6
Bench:170
Squat:200x10
Deadlift: 265x10
Is this average?

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Posted Wed, 05/11/2016 - 19:30
jay-rock

I can bench 205 14 reps and says my max is 296 and its really close I maxed 290 and I barely got it.... so I think might be 2-3 pounds over, cause I don't think I could of got another pound .... but other than that close enough.

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Posted Sat, 05/07/2016 - 21:45
Dude

Can do 135 for 20 reps
My current max is 180 But it took a couple of seconds to get it up
I don't know what to try 5 weeks after I maxed 180

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Posted Thu, 05/05/2016 - 16:29
biggunz

Its accurate to a degree, but not in the higher rep ranges in my experience. Ive done 315 x 19 but 500 would crush me.

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Posted Tue, 05/17/2016 - 00:36
Victor

If you want an accurate number for over ten reps make them paused

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Posted Tue, 05/03/2016 - 19:17
Honesty

19 years old, I weigh in the lower 160's at 5'9-5'10 & I can get 200 lbs for a rep according to this although I have never maxed out on bench in my life... I deadlifted 360 lbs the first time I ever deadlifted though

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Posted Tue, 05/03/2016 - 18:05
Jimmy

I am 15
Max bench is 135 lbs
What should I do to increase my bench??

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Posted Thu, 05/05/2016 - 12:15
TrentT

Make sure you are hitting all three facets of your chest i.e. Incline Bench, Decline Bench, Standard flat bench. Mix in some dumbbell bench press as well to work more of the middle of your chest than the outer chess similar to close grip. Personally I like to end every chest day with some low-weight high-rep flys to really burn out. Last thing is make sure to build your shoulders and triceps as well since this is a compound lift! I hope this helps.
Age:22
Weight: 185
Bench: 385

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Posted Sat, 05/07/2016 - 19:47
D

Do more bicep curls light weights, slowly increase weight.no need to over do push ups, start at 12 then add 4 more each day maybe ull catch up sooner. Sure do appreciate ur willing to get stronger im only now getting legit abs after not lifting over a year, i started back up and im way stronger than i was last year when i did lift. Im thinking maxing at 65 pound bicep curls is a well balance weight to re-vigor all muscles with out over doing weight lifting. Im 19 i max over 200 something not quite sure how high id have to take a spin at a gym

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Posted Mon, 05/09/2016 - 21:03
JakeD

Just keep working brother. You can try power reps with heavier weight 3 to 5 reps and then get 10 to 12 hard on sculpting exercises. Dont forget your shoulders and triceps. These groups participate too.

In all, your body may continue to mature until age 25. If you look and feel good, go with that. Max bench is over rated and i see guys torque and injure themselves, especially young ones. Not worth it.

Keep at it. Youre doing fine.

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Posted Fri, 05/13/2016 - 09:18
Charlie

Don't worry, you're only 15. Your bench will go up over time by just working out

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Posted Mon, 05/16/2016 - 17:48
Guest123456

Do increase your max on straight bar bench i have found alot of success with leaving it alone and doing dumbell bench for weeks increasing my weight on dumbell bench helps alot it also helps you gain greater Balance.

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Posted Tue, 05/17/2016 - 16:02
Owenmagoo

Rowing machine.
The stronger/tighter your back gets, the better your control at the bottom, when the bar is on your chest. People figure the only place they can rest is at full extension. If you can reduce the perceived weight of the bar at the bottom even by a couple of pounds, you can get more explosion when you push.

Don't go crazy with the rowing machine. 2000m at max resistance is all you need, twice a week. Keep your elbows tight and low. Dumbbell rows will also tighten your shoulder, but the rowing machine is the perfect motion that opposes bench press.

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Posted Wed, 05/18/2016 - 15:30
Carter

Jimmy, I'm 15 too I weigh 140 and bench about 220 still tryna get 225 (for a month now :/) but within these past 7 months my bench went from 150 to what it is now by strengthening my shoulders (the anterior head, military press) and triceps (close-grip bench)

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Posted Tue, 05/03/2016 - 15:02
Quinn

Age: nearly 45
Weight: 146 lbs
Height: 5'8
Bench set: 225 x 14 (no spotter or lift-off)
Max: 325 (according to this application)

I have my doubts as to the accuracy of this application. That being said, it has been a number of years since I last went heavy on a bench press -- I do push-ups these days -- so maybe I can actually bench that amount (particularly since I'm stronger now than when I did 225 x 14). We'll see.

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Posted Mon, 05/02/2016 - 20:46
Brandon

Age:
Weight: 172
Max:305
hypertrophy sets: 225 for 10 to 12
Strength sets: 245-5x5 , 265-5 most Ive ever got

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Posted Mon, 05/02/2016 - 20:02
Soencer

I'm 16, 5'6", 165lbs, bench:325, squat:450, deadlift:475

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Posted Mon, 05/02/2016 - 17:25
Jacob weldon

Im 21 5,6 134 pounds i can bench 200 once

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Posted Mon, 05/02/2016 - 15:38
Jesse Noonan

Age : 21
Weight : 270
Height : 6 ft
Max Bench : 405x3= 424

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Posted Sun, 05/01/2016 - 23:43
troy dalton

48 years old 205lb and can bench 240 15 times

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Posted Sun, 05/01/2016 - 15:28
troy dalton

I would like to make comments for now this is a test to see if I can make comments earlier it wouldn't accept my email address so I am trying again.

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Posted Sun, 05/01/2016 - 12:56
Brandy L dalton

I am 48 wt 205lb I can bench 240 lb x14

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Posted Sun, 05/01/2016 - 12:55
Brandy L dalton

I am 48 wt 205lb I can bench 240 lb x14

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Posted Fri, 04/29/2016 - 22:56
Mike

I believe it depends on how you do your rep scheme as to the accuracy of this calculator. I, for one, have always been better with reps as opposed to 1rm. I can get 315 5.5 times with barely any help, literally finger tips tapping it up, on rep 6 after the halfway sticking point. That puts my projected 1rm at 368 if entered as 5 reps. I suppose I'll have to get in the gym and put this sites formula to the test. Weight 245. Height 6'0

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Posted Fri, 04/29/2016 - 20:56
Nick Benson

Ht 6'1"
Wt 160lbs
Approx max-257

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Posted Fri, 04/29/2016 - 19:07
Lester

16 yrs old 5'9 169pds and According to this i did 135x20 and my "calculated" max is 218 but i just maxed out at 230 yesterday so this is isnt very accurate at all...

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Posted Thu, 05/12/2016 - 22:10
Steven Warr

You're an idiot. It clearly says in the description not to consider this accurate. It only gives you an idea of what you can do. Jesus Christ dude.

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Posted Wed, 04/27/2016 - 08:06
john

Age:22
Height:5"6
Sex:male
According to this my max is:229

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Posted Sat, 04/23/2016 - 23:13
Vic

I'm 28yrs 5'10 195lbs I hit 275lbs for 10 reps and it says my max should be 366lbs. But I just got my max and it's only 345lbs so yeah it's kinda off.

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Posted Mon, 04/25/2016 - 22:13
Mike

Strengthen your triceps

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Posted Fri, 04/22/2016 - 12:54
Laderian Harris

I'm 16, 5'10ft. 237lbs 10th grade. and play Offensive Lineman. Impressive weightlifter. Bench press max: 315; Squatting max: 455
But that was a month ago and I gotten a lot stronger since. Before Spring Ball starts my goals in maxing in squatting is 500lbs. and my goal in Bench Press is at least 345lbs.

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Posted Thu, 04/21/2016 - 21:47
raju

How can i increase my lifts
Bench now:205 Goal:315
Squat now:245 Goal:425
Deadlift now:265 Goal:485

I weigh 120 5'7 im male 16 yr old
do i need to increase bodyweight or change routine
my routine is just rows shoulder press
squat deadlift bench nothing else

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Posted Fri, 04/22/2016 - 23:30
MORRIS CLARK

Increase your body weight using whey protein. You need more to work with to truly maximize your results. The whey will add mass and find u more to work with while lifting.

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Posted Mon, 04/25/2016 - 16:43
raju

I maxed out today
Bench:215
Squat:265
Deadlift:285
my goal weightwise is 160lb
how long do you think that will take

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Posted Tue, 04/26/2016 - 22:28
Kevin

I am by no means an expert, Im self taught but I do currently hold the raw bench record for Canada and aiming for the world record in 6 weeks. I'll share what I do, many people may disagree but its just from personal experience and for me its working tremendously. Id start with your body weight then later your routine. As for body weight, calories are your friend as long as you work out hard. I personally eat 750G of raw blended oats mixed with protein, hemp seeds, and dehydrated kale mixed with cold water (150gx5 a day) and a big piece of lasagna before bed. Sounds boring but you get used to it ahah. Any more question feel free to ask pal

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Posted Sat, 05/07/2016 - 19:52
D

what are you talking about, lasagna tastes good lol :)

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Posted Mon, 05/02/2016 - 20:25
Brandon

Takes alot to go from 205 to 315 on bench

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Posted Thu, 04/21/2016 - 17:02
Kane

Wouldn't say it's entirely accurate. I typed in 275x2 and it gave me a max bench of 288. I then typed in 225x10 which I can also do, and it gave me a max bench of 299...hmmm......

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Posted Thu, 05/05/2016 - 15:04
Scott

Yes but if you can do 3 reps at 275 the calculator says 300 pounds... so ... It seems pretty accurate also the heavier the wait the more you think you can't...When you probably can lift it....

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Posted Wed, 04/20/2016 - 21:17
Danb

I'm 30. 5.9" 315 pounds I can bench 305 for 3sets of 8 this thing 389 but I just put up 410 for a 1 rep max.

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Posted Wed, 04/20/2016 - 21:17
james

15 years old 5'9 weigh 155 and i benched 150 8 times at football practice today and it said my max is 190 ill see if its accurate next time i max

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Posted Wed, 04/20/2016 - 16:41
Heather

I do not understand why ppl are calling other ppl liars on here and saying it is impossible to do what they say they can do!!!!! Everybody's body is different their fat percentage their height and weight and sex! The way they train and how many years they have been training or how many days a week they workout and what they do when they workout! Who cares just post what you do and move on!

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Posted Mon, 04/25/2016 - 03:32
lee

That is very true heather

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Posted Fri, 04/29/2016 - 15:17
C C

Heather-
Why are you out of the Kitchen?

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Posted Mon, 04/18/2016 - 18:11
Dave

Im 5'11 190 and according to this I should max at 375. From what I am reading I suppose this is fairly accurate.

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Posted Sun, 04/17/2016 - 00:55
Darian

I'm 16, 6'3, 180 lbs. and can bench 135 for 5 reps. I know it's not good but I'm just starting lifting so I guess we all have to start somewhere. Says my max is 158 which is probably pretty close to accurate because I think I can add another ten pounds on each side.

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Posted Tue, 04/19/2016 - 10:45
Lekas

Darian wow that is impressive for a 16 yr old. I remember not so long ago when I was 25 use to struggle with 135 lbs bench press. I'm now 36 and can easily throw up 225 lbs 8 times on my off days and when I am feeling it I can do 245 lbs 8-10 reps. So what I am trying to say is stick with it DON"T GIVE UP and by the time you are in your mid 20's you will be a beast!!

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Posted Wed, 04/27/2016 - 09:45
Jonathan

that's not that bad just keep at it and when I started I tried to keep my reps at what I could press 8 to 12 times each set try dropping your weight down to something you can do that with and see if it helps

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Posted Sat, 04/16/2016 - 19:29
Hit Squad

I'm 6 ft tall 190. And before I post what my supposed 1 rep max is, half of you are just shooting shit and can't lift that much. Lifting weights is used in different ways. I lift to maintain my health and youth. And getting on a random website and lying about your regimen is retarded. If I challenged all of you to post a video to confirm your statements, a very small percentage of you could be able to back up your statements without killing yourself or hurting yourself or breaking shit. Anyway I'm 31 and I have no idea if it's accurate. I just bought more weights and put up 250 3 times. I'm sure I could've put it up 1 or 2 more times but didn't try without a spotter. So I suppose 275 seems to be a one rep goal right now.

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Posted Wed, 04/20/2016 - 23:57
G Morf

Dude ur a beast, want a sticker?