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 Fri, 01/18/2019 - 10:09
gabriel

age:14
height: 5,6
weight:132
bench max:150

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Posted Fri, 01/18/2019 - 10:08
sergio valdez

Age:13
Height:5'8
Weight:140
Bench:205
Squat:405

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Posted Thu, 01/17/2019 - 20:54
Jeremy

Age:17 Weight:165-170 Height:5’10”
Squat:210
Bench:255
Deadlift:335

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Posted Thu, 01/17/2019 - 15:03
Nathaniel Marak

Age: 17
Height: 6’3’’
Weight: 280
Bench: 315
Dead lift: 600
Squat: 600

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Posted Thu, 01/17/2019 - 10:56
Tyler

Age:17
Height 6’2
Weight 190
Bench:220
Dead lift:430

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Posted Sat, 01/12/2019 - 16:36
Kevin

Age:44
Bench:315
I haven’t maxed out on squats and deadlifts

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Posted Thu, 01/10/2019 - 03:42
Anirban

Been practicing for a year taking supplement ,doing right diet ,low calorie 2000 /day,but my bench press is still restricted to 30 kg,what I should do

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Posted Fri, 01/11/2019 - 10:37
b

increase your calories for one thing.

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Posted Wed, 01/09/2019 - 23:40
cederick Baugh

Age 24
Bench:425
Squat: 545
Deadlift:615
Weight:218

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Posted Wed, 01/09/2019 - 01:23
Tyler

33 years old, 5'8" and 188lbs
I can bench 225lbs for 27 reps
but my max is 325lbs

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Posted Sun, 01/13/2019 - 18:25
Gil

I guess you have to bench heavier so your body gets used to the heavier weight, instead of doing a lot of reps with a weight that you are used to lift

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Posted Tue, 01/08/2019 - 20:03
Haden

I’m 15
Weight: 145
Bench: 130
Squat: 185
Deadlift: 230

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Posted Mon, 01/07/2019 - 16:53
Luke

I weight 130
15 years old
bench 165
squat 245
dead lift 335
How can improve?

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Posted Tue, 01/08/2019 - 10:15
Tony

Well, not sure if you are taking supplements or what. Or if you want to bulk. If your body fat is low, you could bulk or just workout 2-3 times a week. I'm 45 but my routine for arms and chest is Tues-Thurs-Sun. Work my way up to heavy day Sunday every week. Take 4th Sunday off to recover. On the off days I do legs and cardio. Take protein and a good multi and possibly add more zinc. Preworkout helps before workouts. Good luck.

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Posted Tue, 01/08/2019 - 12:44
Zeph blaze

Weird flex but ok

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Posted Tue, 01/08/2019 - 15:23
Tony

I tried a lot of different routines and combinations over the years, this one works for me the best. It allows (slow now) gains and recovery. After years of lifting I still haven't plateaud or lost strength. I wish I had this routine 30 years ago when growth hormones were still raging lol

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Posted Fri, 01/18/2019 - 10:36
Luke A

bro that is so weird, My name is luke, im 15, I weigh 135, my bench max is 175, and I haven't really trained a lot on my deadlift or squat, but my squat is 225 and my deadlift is 225

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Posted Sun, 01/06/2019 - 18:50
Ian ellis

Age 16
Weight 160
Bench 230

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Posted Sun, 01/06/2019 - 16:56
Sahil uddin

Age 17
Weight 186
Bench 285
Squat 445
Deadlift 465

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Posted Sun, 01/06/2019 - 02:54
Alex

Age 15
Bench 200
Squat 185 (rarely squat)
Deadlift (only once and did 250)
Is that good? I'm 5 months working out

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Posted Thu, 01/17/2019 - 22:55
Cody

Definitely want to start working out all muscle groups. Developing imbalances looks bad aesthetically as well as leads to health problems later on. When I was in high school (I’m 22 now) I wanted to be able to bench press 1.5x my weight and squat 2x my weight. That’s just some goals for strength overall. Form is more important than any of that though. The heavier weight the more strain it puts on your joints if your do it improperly. Like my shoulders are kinda messed up from bench and over head press because I just threw it up there and let it crash down on me.

Hope it helped

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Posted Sun, 01/06/2019 - 02:11
Alex

Age 19
Weight 285
Bench 500
Squat 425
Deadlift 550
Are these numbers good?

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Posted Sat, 01/05/2019 - 18:55
Kc

Have anyone hit 315 after repping 225 13x?

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Posted Tue, 01/08/2019 - 10:18
Tony

I usually do 320 x 7 or so on Sunday. Work way down from there on sets usually finish with a 230x13-14...

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Posted Thu, 01/17/2019 - 23:26
Ed

Yes hit 325 after 225 10x but also do 90 pound dumb bells

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Posted Thu, 01/03/2019 - 20:58
Amar

Age 17
Weight 188
Bench 240
Squat 385
Deadlift 430
Are these numbers any good ?

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Posted Tue, 01/01/2019 - 21:29
Brandon Kemppainen

Age: 21
Body weight: 205
Bench: 435
Squat: 525
Deadlift: 550

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Posted Sun, 12/30/2018 - 18:53
Isaac

Age 16
Weight-155
Bench-200
Squat-270
Deadlift-300
Are theses good numbers?

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Posted Tue, 01/08/2019 - 23:34
Jim

Your deadlift sucks or you skip leg day for what you bench

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Posted Sat, 12/29/2018 - 21:04
Ethan Little

Age:17, Weight: 155, height 5' 11"
Bench: 225
Squat:?
Deadlift?
This program helps a lot...

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Posted Fri, 12/28/2018 - 19:18
Trent Borror

Age: 21
Body weight: 150
Bench: 315
Squat: 350
Deadlift: 380

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Posted Fri, 12/28/2018 - 14:52
Christian Floyd

Age:19
Weight:195-200ish
Bench:365
Squat:585
Deadlift:675
I’ve been lifting for roughly 3 years and have a national deadlift record, but find it hard to keep myself motivated nowadays. Any tips or should I just keep pushing forward?

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Posted Thu, 12/27/2018 - 22:45
Jovito

Age 27
Bench 275
Squat 275
Deadlift 320

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Posted Thu, 12/27/2018 - 21:36
Jerry

Age- 12
Bench- 500
Deadlift-600
Squat-850
Bodies-69

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Posted Thu, 01/03/2019 - 21:00
Billy

What program did you run? I think you’re breaking workd records

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Posted Mon, 01/07/2019 - 16:56
Luke

no way quite lying

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Posted Mon, 12/24/2018 - 18:09
Tara

Female 123lbs
Squat 265 (wraps)
Bench 132
Deadlift 308

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Posted Mon, 12/24/2018 - 13:28
Zander Guckian

This bench calculator is always around 10-15 pounds short of my max. Same for anyone else?

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Posted Mon, 01/07/2019 - 04:48
Christopher Stiebler

Yes, I have found the same results. The max calculator is just a rough estimate though

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Posted Sat, 12/22/2018 - 21:55
Jackson Gruber

Age:16
Body weight:175
Bench: 245
Squat:355
Deadlift:350

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Posted Sat, 12/22/2018 - 16:54
abdullah.azizs

Body weight: 160lb
bench: 280lb
squat 315lb
deadlift: unknown yet
follow me on insta: (same as username)

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Posted Sat, 12/22/2018 - 11:56
Dlyan garlick

Age:15
Body weight:116
Bench:130

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Posted Fri, 12/21/2018 - 13:37
Dylan Corder

Age:18
Body weight:197
Bench:325
Squat:410
Deadlift:485

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Posted Mon, 12/31/2018 - 00:47
Chase hartman

Age:17
Bench:325

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Posted Sun, 01/06/2019 - 00:16
TJS

What's your bodyweight?

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Posted Tue, 12/18/2018 - 16:54
Gavin Welch

Age:16
Weight:138
Bench:200
Squat:290
Deadlift:345

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Posted Tue, 12/18/2018 - 09:30
Bob

16yrs 5'8
Bench press-160
Squat-245
Deadlift-315

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Posted Sat, 12/15/2018 - 09:42
Mark

I'm 15 and my max squat is about 225 and my powerclean max is 150ish, but what can I do to improve my bench press, since it has been stuck at about 135 for a couple of months

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Posted Fri, 12/21/2018 - 19:21
a dude

work hard

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Posted Sun, 12/23/2018 - 18:40
Ryan Smith

Hey Mark,
Try working on your triceps and change up your grip on bench. (light weight sets of wide grip, close, etc)
But I use negative workouts and open hand wide grip bench.
Try this workout on your bench, to get some gains.
Week 1
(Lift 1)
1 Set 105 @ 6 reps
2 Sets 110 @ 5 reps
2 Sets 115 @ 4 reps

(lift 2) week 2 if you want
2 sets 115 @ 3 reps
2 sets 125 @ 2 reps
1 set 135 @ negitive (your not supposed to get this at the end, don't worry)

Week 2
(lift 3)
1 Set @ 105 x 6 reps
2 Sets @ 115 x 5 reps
2 Sets @ 120 x 4 reps

(lift 4)
2 Sets @ 120 x 3 reps
2 Sets @ 125 x 2 reps
1 set @ 140 x 1 (or negitive)

That should get you out of your plateau
*Side note*
Try incorporating dumbbell bench press and flies on the same day.
Doesn't have to be heavy, just enough to work the full chest.
And eat high protein meals and sleep, and blah blah blah
Hope this helps!