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 Tue, 02/02/2016 - 11:45
Gary

57 years old 205 lbs 315 max bench. agreed that delt and triceps need to be worked hard to continue improving strength

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Posted Mon, 01/25/2016 - 20:54
landon

I currently weigh 142lb. Bench press is 225 lbs, recently got this. Squat is 285 deep and climbing. I am 5'9. Started my freshman year of high at 70lb bench press, weighing 122lb.

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Posted Tue, 01/26/2016 - 21:31
Landon Lapore

I weigh 175 and 1 rep max is 315 I have done 225x13 and 215x15 . Btw I am also Landon:)

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Posted Thu, 01/28/2016 - 01:09
strong boy

youre weak. im 14 weight 145 pounds. can bench press 400 hundred pounds for 20 reps on a bad day.

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Posted Thu, 01/28/2016 - 09:21
landon

Wow you have bad days?

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Posted Sat, 01/30/2016 - 13:18
Mike

That's just a dumb statement. To say someone is '"weak" because they can't rep 400 20x's is ridiculous. The best NFL combine Record is 225 pounds 51 times. Are you saying at 145 pounds you could basically match the NFL record set by the 300 something pound lineman? (On a bad day)

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Posted Sat, 01/30/2016 - 13:22
Mike

Actually I found another calculator that lets you do higher than 20. According to your claim your max would be about 200 pounds more than the strongest NFL combine benchpress a actually I found another calculator that lets you do higher than 20. According to your claim your max would be about 200 pounds more than the strongest NFL combine bench press.

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Posted Mon, 02/01/2016 - 09:28
MikeWines

Mike,
For any 1-RM calculator, once you get above 10 reps the numbers are basically irrelevant and much more inaccurate. If you take your combine example, most of those athletes that hit incredibly high numbers in the rep test do so because they train for it (i.e. specificity) they wouldn't be able to hit the estimated 1-RM's that most calculators spit out.

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Posted Tue, 02/02/2016 - 22:41
Addict4realzies

Enjoy your shoulder tedonitis and tennis elbows Dog Pain kills Gains. ATHLEAN-X will be there to help though. #Truth

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Posted Fri, 01/29/2016 - 22:00
trevor

I'm a freshman right now at 5'8 128, and my bench is 155 and climbing.

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Posted Sun, 01/17/2016 - 17:34
Joe

Pretty accurate. Last week I did 305x5. Today I max out at 360. The calculator said 356.

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Posted Tue, 01/12/2016 - 01:18
Canyon Randol

I'm 14 year old 8th Grader
Currently 1 reppin 180Ibs on bench and still increasing
I weigh 128 pounds and

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Posted Sat, 01/09/2016 - 10:26
Jeffro

This is an awesome guide, and that 10x3 is great for beginners, I'm not shedding any of my secrets until I get my CPT cert though, but I will say this: focus not only on Strength and Hypertrophy, but also Power and Endurance for aesthetics and athletics. 220lbs, 28 years old, benching 345 and climbing, according to this, my max is 390. My advice to solo lifters, keep working with a heavy weight until you can do that at least five to ten times before increasing the weight.

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Posted Wed, 01/13/2016 - 00:29
k

I would say any solo lifter doing more than say 2 plates should probably just stick to the routine that best suits them for building strength and use get a bench with safety bars. guys lifting heavy and solo without them don't look strong, just stupid. sometimes shit just happens, even when the weight is easy for you

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Posted Wed, 01/13/2016 - 14:47
Jeffro

Of course I recommend a partner, always, but I know some of you are stubborn.

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Posted Tue, 01/05/2016 - 19:30
Brian Dyel

So, I'm 17 and I can bench around 315 8x @ 155lbs. Is that good?

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Posted Fri, 01/08/2016 - 11:09
jay cat

yeah right

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Posted Sun, 01/24/2016 - 22:23
Jarred holmes

No that sucks.. You should get a wig and join a dance team...

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Posted Thu, 01/28/2016 - 01:11
strong boy

thats weak, i can rep 400 on bench press and im only 14

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Posted Thu, 12/31/2015 - 13:04
raju khan

i am 125lb 5'8 and i bench 220lb 165X10

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Posted Wed, 12/30/2015 - 11:34
George

I'm 13 years old, 90 lbs and my bench is over 500lbs. You guyz are all weak.

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Posted Sat, 01/02/2016 - 18:18
kevin

your really weak. 10 years old, 70 pounds max over 700Ibs.

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Posted Mon, 01/04/2016 - 01:22
terry1960

Looks like another punk ass little bitch has found this website. Your mommy shouldn't have bought you a smartphone.

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Posted Sat, 12/26/2015 - 18:06
Carter

I'm probably considered a novice lifter since I've only been lifting for 10 months now, but what I've personally found out to bring your bench up is to work on your weak supporting muscles(which most of you probably already knew), the main "supporting" muscles: chest, triceps, and shoulders. In about a month I've brung my bench up 25 pounds by working on my shoulders (weak muscle in the benching movement) but it is easier in the beginning to get your numbers up...but I kinda just plateaued at 150 but now I'm doing 175 weighing in at 130, 15 years of age.... :/

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Posted Mon, 12/28/2015 - 15:29
Cody Kelley

Keep going man . Great work so far

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Posted Mon, 01/04/2016 - 21:35
Jake

Hey man work your lats a lot too, they play a large role in your bench press also believe it or not!

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Posted Tue, 01/05/2016 - 10:04
Carter

Yeah man, for stabilitation! I love working on them! Just makes me feel bigger (as well as a big chest) XP

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Posted Thu, 01/07/2016 - 12:24
Jake

Good work so fa!. Remember though, above everything else you do, form is most important. Many people can bench a lot but without good form you will almost always eventually injure yourself. Rotator, and shoulder injuries being the most common. Keep good form and keep it up!

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Posted Thu, 01/07/2016 - 14:37
Carter

Preach! Yeah a few months ago I was messing around with different forms (like elbows directly under the bar instead of "45°" which is the norm) on the bench and with weight that wasn't even close to my max gave me a shoulder injury...so I'm going to stick with the normal form and with good form XP. Oh and I hit 180 today!

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Posted Mon, 01/11/2016 - 22:42
Jay816

Jake is absolutely correct. Work your lats. It will help increase your bench.

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Posted Sat, 12/19/2015 - 04:49
Richard

I get 235 8x iM 23 6ft weigh 155 I can get 315 this calculator is always been off a little for me

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Posted Mon, 12/14/2015 - 11:18
Tarver

Pyramid. Pyramid. Pyramid. Builds up your endurance, stamina, and strength for lifting more weights. On a 9 month tour over seas and i already have my bench press up to 325 only 7 months in. I currently weigh 207. I started out at 275. Get in there and grind it out. Aint nobody gonna do it for you.

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Posted Fri, 12/11/2015 - 16:27
Yeezy

I'm 16 and weigh 160 lbs. When football ended, my max bench press was right around my weight. I have been doing sets of 3-5 six days a week and my bench has gone up 60 pounds in the seven weeks since football has ended. Sometimes you gotta just get under the bar and get after it

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Posted Thu, 12/10/2015 - 10:46
Sam Jackson

Im floating around 155 pounds bodyweight and am currently maxing around 205. I have plateaued at this weight and have starting doing much dumbbell sets for incline and flat, but still staying put at 205. I normally do 10, 8, 6 sets... Wondering if I should change up the rep scheme and how so?

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Posted Fri, 12/11/2015 - 13:07
chris

I'm at the same weight and maxing at 275, I only do chestpress once a week but cycle between DB, resistant bands, chains and barbell workout per week. I would recommend tou stay away from the high rep range and focus on 5X5 training with a partner or on a machine that has a safety in case you fail before the fifth set. check out my IG onlythestrong23

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Posted Fri, 12/11/2015 - 22:26
bryan

I weight between 150-155 and can bench press 290. Technique is the most important part of lifting. Having a mind-muscle connection is equal as important in strength. For heavy weight explode in your reps and then use dumbbells and do controlled movements.

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Posted Mon, 12/14/2015 - 01:34
Terry1960

It sounds like you are over training. Do 2 or 3 warm up sets with 50 to 75 percent of your current max. Only do about one third of the amount of reps of the max reps you can do with these weights. Then do your "big set" with what you can do for between 3 and 8 reps (for you it sounds like between 160 and 185 pounds). Switch the amount of this set every week starting low at 160 and progressing to 185 in a few weeks. After this set do another set with 20 to 30 pounds less for as many reps as you can. Then do a 3rd set with about 135 pounds for as many reps as you can. Then do 2 sets of close hand (shoulder width) bench with a weight you can do for 8 to 15 reps. If you bench a second time during the week, only do 2 sets with what you can do 15 reps with. 3 days after your bench workout do a military press and back workout. I have trained several people to a 100 pound bench gain in less than 10 months with this program. Good luck!

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Posted Wed, 12/16/2015 - 22:06
Paul Cuzzort

I have had good luck with 5x5. Monday I flat bench 5 sets of 5 reps the heaviest weight I can bench to get the 5. Thursday I do dumbell incline flys and dips.

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Posted Wed, 12/23/2015 - 15:17
Paul

My weight fluctuates between 150-160. I never max out anymore because I am 33. I rep 205 9 times today actually. I see a lot of advice on what to do in the gym. Thats really not all of it . You need to make sure you are getting enough protein and aminos as well. If you want to get big and strong, gotta eat a lot and eat clean(im not always the best at this myself) Another thing that you have to remember is reach and height. Im 5,7, if you are 6,0 your arms will most likely be longer and it will take more energy to move the bar up. Form is more important than anything. Dont lock out at the top and try to stay about .5-1 inch away from chest. NO BOUNCING

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Posted Mon, 02/01/2016 - 23:33
Dexter

try going even lower in reps on your main lift (5-3 is good for getting through a plateau)

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Posted Sun, 12/06/2015 - 15:22
Arnold Schwarze...

I'm a terminator and I can bench 9000 for 1,000,000 reps.

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Posted Mon, 12/07/2015 - 12:51
Timothy Randall

nice Arnold Schwarzenegger if u are the real Arnold Schwarzenegger if so IM A HUGE FAN OF YOUR MOVIES AND BACK WHEN YOU WHERE BODYBULDING YOU BEASTLY MAN YOUR AWSOME YOUR PART OF THE REASION I STARTED LIFTING!!!

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Posted Fri, 12/04/2015 - 02:47
K_Rad

I think some of you are just psyching yourselves out. Dont stare at the weights just get on the damn bench and put it up. I guarantee that attitude adds 5 to 10 lbs to some of your maxes

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Posted Mon, 12/07/2015 - 12:39
K_rad

For reference though I was shoulder pressing at least 155 free weights for sets and pec flying like 240 on machine for sets when maxed at 295. I just never cared to bench heavy. Not trying to show off just look good.

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Posted Tue, 12/29/2015 - 15:51
Carl

Now that's good advice attitude is everything in the gym.

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Posted Fri, 12/04/2015 - 02:36
K_Rad

All right. Im the opposite of most of you on here. In high school I was 5`8 165lbs. I never even benched over 175 for 15x3 cause I didnt feel like it & maxed out at 295. I guess all the heavy bag training and working out all muscles 6 hours a day got me there cause thats way over the calculator. Maybe the lighter weight allows you to do the exercises correctly and see better gains idk. But at the same time now im 35 170 lbs and max out around 320. I can only rep 225 10 times. Figure that one out. I did just start back up though. Power and strength are two different entities.

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Posted Thu, 12/03/2015 - 16:53
Charlie

Some of ya'll are lying on your maxes lol talking bout "im 135 benching 185 is that good ?" If u really benched that much you would know that that's very good.

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Posted Mon, 11/30/2015 - 17:29
Rhyno

I am 47, 294lbs and have Raw bench pressed 500lbs 4 times and 550lbs for 2 reps...this suggests that my one rep max is 576, which means a long way to go to 600lbs...at my age though, not sure I will get there, as I will always feel it in my joints for several days after any lifts in the 500's..I have started DUP training to see if that helps improve overall strength, but time will tell...

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Posted Thu, 11/26/2015 - 14:42
Ed Shaw

I'm age 49. 6'0" tall at 200 lbs. MAX 315 lbs.
The key for stronger bench is to work hard on the delts and triceips. The stronger those parts get, the higher your bench gets!

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Posted Thu, 11/26/2015 - 13:39
Mr. Ex

It's generally correct. But I'm off a bit. At 5'6" at 198 lbs -- I can bench 225 lbs for 10 reps. But my max bench is only 280 lbs. I says I should be max benching 299 lbs. So I am under at this time.