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

Lbs Kgs
Number of Reps:

Bench Press (1RM) Calculator 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.

Post your numbers in the comments below!

Recommended Bench Press Resources:

Posted on: Thu, 07/22/2021 - 20:19

No workout during COVID. 3 weeks 2 times a week.240 lb age 43. 6’3”

Bench 191lbs

Grant. G
Posted on: Wed, 07/21/2021 - 14:33

Age 16
Height 6’3
Body weight 168
Max bench 210

Steve J.
Posted on: Mon, 07/19/2021 - 18:53

Age 31
Height 5 ft 8 in
Body weight 169
Bench max 273

Posted on: Sun, 07/18/2021 - 11:17

Age 17
Height 5'11
Weight 200
Bench 225
Squat 370
Keep grindin!!!

Nicholas Trollope
Posted on: Sat, 07/17/2021 - 15:21

Age 25
Height 5' 9"
BW 185
Bench 370

Posted on: Wed, 07/14/2021 - 18:52

Age 33
Height 5' 10
Weight 245
Bench 235
Squat 225

Just started 4 months ago. I dont deadlift, too many horror stories

Posted on: Wed, 07/14/2021 - 12:04

Height 6’2
Weight: 265
Max Bench 405+

Posted on: Wed, 07/14/2021 - 01:04

Height: 5’7
Weight: 152
Max Bench: 191

Posted on: Tue, 07/13/2021 - 23:28

Age: 53
Weight 232 lbs
Height 5'7"
Max Bench: 539

Posted on: Tue, 07/20/2021 - 14:59

I'd like to see that at that age

Blake C
Posted on: Tue, 07/13/2021 - 15:27

Bench: 285 currently was 325 but got injured
Deadlift: 405 currently was 515
Squat: Front= 315 Back= 375 for 3

Posted on: Tue, 07/13/2021 - 13:55

Age: 21
Height: 6'6
Weight: 285lbs
Bench 1RM: 360

Jake S
Posted on: Tue, 07/13/2021 - 01:56

Max Bench:310
Deadlift & Squat:45 (my knees went to shit)

Jaiden Delk
Posted on: Sat, 07/10/2021 - 14:58

Age: 16
Body weight: 165
Height: 6’0ft
Bench press max: 210

Posted on: Fri, 07/09/2021 - 10:51

Age: 15
Height: 5'6
Weight: 65kg
Max bench: 150kg apperently
Never tried squat or bench

Posted on: Thu, 07/08/2021 - 14:48

6'1 Age 15
Bench: 215

Chris Yee
Posted on: Thu, 07/08/2021 - 14:46

I’ve been using this for the last 5 years and has always been 100% accurate for me thanks!

Posted on: Thu, 07/08/2021 - 14:45

13 years old training for 8 months
Be: 130
Bench: 95 for 1 up to 145 for 1, 115 for 9
Deadlift: 225 ( only deadlifted a handful of times)
Squat: Not sure, can't go heavy due to bad joints, working on that first than I'll get it up

Johnathan Jennings
Posted on: Wed, 07/07/2021 - 14:18

I’m 5’5 130 LB and 16 years old and my 1 rep max is 128 LB

Posted on: Tue, 07/06/2021 - 20:35

Age: 20
Weight: 173 lbs
Bench: 220 (weak area)
Deadlift: 415
Squat: 315

I’m wondering how I can increase my bench press and LBM in general. I feel like my bench is the hardest to improve and I’m not sure why. I generally don’t feel the progress as fast as my other lifts.

Posted on: Thu, 07/08/2021 - 21:04

Try adding a rope workout with battle ropes. The workout will increase shoulder and upper back strength and endurance.

Posted on: Tue, 07/06/2021 - 11:42

HEIGHT: 5’9”
BENCH: 260

Posted on: Mon, 07/05/2021 - 19:19

Height- 6’7”
Weight- 328

Bench- 350
Squat- 465
Deadlift- 535

David Wilegus
Posted on: Fri, 07/09/2021 - 16:54


Andrew Roth
Posted on: Mon, 07/05/2021 - 17:50

Age: 34
Weight: 270
Height: 5’10”
Bench: 345
Deadlift: 425
Squat: 330

Started lifting about seven months ago. Still a lot of fat to shed, but i’m happy with my progress and strength gains so far.

Longer term goal: I’d like to compete as a body builder (and look good doing it!) before I turn 40.

Posted on: Fri, 07/02/2021 - 10:39

Only short people in the forum I see lol...

Posted on: Wed, 06/30/2021 - 00:36

Age: 33
Weight: 144lbs
Height: 5’5”
Bench: 285

I need to be able to bench 315lbs within the next 5 months. I just finished the smolov jr and went from 275 to 285. Any suggestion for program?

Posted on: Thu, 07/01/2021 - 10:55

Nsuns 4 day is working well for me. After compounds I usually add some higher rep secondary's exercises.

Robbie Crawford
Posted on: Tue, 06/29/2021 - 21:59


Posted on: Mon, 06/28/2021 - 16:01

AGE: 31
Height: 5’3
Weight: 153
Bench: 225
All others to be determined. Coming up soon

Brayden Young
Posted on: Sat, 06/26/2021 - 20:34

HEIGHT: 5’9”
BENCH: 215
SQUAT: 315
DEADLIFT: 255 (Definitely my weak area)

Posted on: Fri, 06/18/2021 - 22:04

Height: 5’9
Weight: 198
Bench: 415
Squat: 570
Deadlift: 670

David Cignoni
Posted on: Tue, 06/08/2021 - 12:27

I'm a 68 year old male who weighs 180....I focus on both strength and endurance....I do 6 workouts a week...a mix of weights and running...I run about 2-3 times a week, 5 to 6 miles each a type 2 diabetic, it keeps my sugar normal....I want to get as strong as I can but keep the same goal is to bench press 225 at least once....right now I can bench 155 11 times...according to the calculator I should be able to bench 210 once...any advice....?

Jonathan Chamberlain
Posted on: Wed, 06/09/2021 - 20:43

Try the smolov jr routine. The first time I did it I went from a max of 250 to 300 in three weeks.

Chris Macaviti
Posted on: Thu, 06/24/2021 - 09:15

What is that routine? Where can I find it? 50 lb max increase in 3 weeks is crazy. I'm getting older and my joints and body is getting worn down so I don't go above 225 anymore and maxed 16 reps the other day so if I can get over 20 that would be killer

Spectral sequence
Posted on: Tue, 06/15/2021 - 09:52

Try to increase your frequency of bench a bit. But don't max out too much so you can still recover. Also, I don't recommend Smolov junior because it is extremely taxing on your body especially for your age. Instead, maybe bench 3x a week with submaximal weight. For example, my bench program looks like this:

day 1: 5x5 at 75% of 1 rep max
day 2: pyramid
1x6 60%
2x4 70%
2x3 80%
day 3: warm-up then Do as many reps as you can at 80% of max.
If you can do more than 11, increase your max by 5 pounds

Sean Grimes
Posted on: Fri, 06/18/2021 - 21:35

At 68, I'd say you're doing fine. I've seen WAY too many people hurt themselves trying to lift on the heavy side. I'll give you a TUFF workout with light weight that was given to me by a guy who had a PHENOMIAL bench. I spotted him while he did the following:
225 for 10 (short pause)
275 for 10 (short pause)
295 for 10 (one minute pause)
315 for 20 (short pause)
365 for 15 SOLID reps.

He told me that he noticed I lifted on the heavy side a lot and he recommended the following workout to me:
135lb for 10 reps followed by 10 pushups (30 sec. rest)
Repeat this 4 more times.

You may have to start with a lighter weight because it's tougher than it sounds. my flat bench was pretty good when he gave me this workout, but I was only able to barely do 3 sets my first time. However, you can add more reps and pushups to make it more difficult.

I can lift 135 for about 45 reps (my best was 65 reps some years back) and a calculator said that my one rep max was like 340, but there ain't no way I'm lifting that much weight. I'm 48 now and I hardly ever lift over 185 on the flat bench. I MAY put 225 on every other blue moon. I go light on the flat bench and will do lots of reps in a short period of time. If I go heavy, I'll do a decline press on a smith machine. Nothing heavier than 275 right now, but keep in mind that the bar is counter-balanced on the smith machine. People look at me and think I can bench over 400lb, but are shocked when I tell them I most of my workout is with 135 lb.

I injured my shoulder once going too heavy on the flat bench (working out heavy with the guy who I mentioned), but have never had problems doing the routine I mentioned.

Posted on: Sat, 07/10/2021 - 13:50

I would recommend trying 225 for max!

- Increase your reps to 4 sets of 15-20 with 135 for 2 weeks

-For the following two 5 sets of 5 reps with 185 to 225.

- Do that same workout with decline bench

While doing this don’t do this workout but Twice a week. Let me know if that’ works!

Keep getting after it!!!

Sean Dickie
Posted on: Fri, 06/04/2021 - 12:52

Ok so I've been lifting for a year now
I'm 14 started with the bar and now I
Weigh 110 lbs and can still only bench
115lbs for 1 why do I progress so slow

Corbin Kelley
Posted on: Tue, 06/08/2021 - 14:36

Well, you’re only 14 and still growing most likely. Your workouts should be consistent through the week with at least each body part worked out once a week. I go 6 times a week and hit everything twice. Diet is also important. You should be trying to put on weight while lifting regularly for the best results. Make sure you’re looking into what nutrition you need and are setting goals for daily intake of protein, carbs, and fats so you have fuel for your muscles and their growth. Nevertheless, if your max bench was the bar only, you’ve gone up 70 pounds which is a good pace for you. Consistence is key and look into videos and research bulking and dieting to help build your strength and muscle.

Luke Vandy
Posted on: Tue, 06/08/2021 - 17:34

You need to eat more. Chances are your muscle to fat ratio is pretty high so you just need to add more body weight.

Posted on: Thu, 06/10/2021 - 02:09

Keep your head up man. You’re only 14, your body is gonna change and hormone levels are a big factor in muscle and strength production. It comes as you get older, keep it up, cause once your body starts ramping up you’ll be an animal.

Ghost (bodygeeks)
Posted on: Wed, 06/16/2021 - 18:24

Eat more calories about 3 to 5k a day or use weight gainer for muscle growth or another method bench light multiple times add 5 to 10 lbs each time on your bench days

Sean Grimes
Posted on: Fri, 06/18/2021 - 21:40

I wouldn't rush it. You're still young. You probably have more growing to do. Also, I've learned over the years that some guys will just have a better bench than others. Don't focus on the bench too much if it doesn't seem like your thing. You may have another asset that you're overlooking such as pull-ups or something. Find your assets in the gym and build off of them.

Posted on: Thu, 07/01/2021 - 01:30

Strength is a feeling the better you feel and denser the tissue feels the stronger you will be and myth is you need giant muscles to lift more not so true . I used to tran alot because I liked the feeling of it and it would keep me on my toes healthy and I could bench more than power lifters twice my size at a friend's house I once benched 500pounds 60,sixty reps no problem could have done much more .felt great!!! My weight 150pounds stable! Ever weight in set was about 500 so had no more weight to add.

Posted on: Fri, 06/04/2021 - 04:26

Something changend.
the calculator does not want fractions anymore.
using kgs, fraction with x.5 is common.

Colton Cox
Posted on: Thu, 06/03/2021 - 02:01

Height 6’0”
Weight 172lbs
Squat 385
Deadlift 500
Bench 305

Posted on: Wed, 06/02/2021 - 16:47


Elijah Salinas
Posted on: Sat, 05/29/2021 - 22:56

Squat- 505
Deadlift- 585
Bench- 340
Height- 5’9”
Weight- 192 lbs

Akdam Mubarrok
Posted on: Thu, 06/03/2021 - 16:53


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