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 Thu, 09/22/2016 - 04:55
Levi Espino

16 years old
165 bodyweight
305 raw bench press
Competitive powerlifter

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Posted Mon, 09/19/2016 - 10:03
Roy Vanderpool

5,7
Bench 700
Squat 95
Lol

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Posted Sun, 09/18/2016 - 00:10
Said

12
5,5
150lbs
157

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Posted Thu, 09/15/2016 - 00:35
Alex

College Football LB
20 years old
6"1
228 pounds
Bench 335
Squat 485
Clean 350
Deadlift 465 x 2

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Posted Wed, 09/14/2016 - 12:20
Mr. Ex

Finally hit 300 lbs raw bench press! Weighed in at 182 lbs. 47 years old.

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Posted Fri, 09/09/2016 - 21:32
Jake

14 years old
5' 10
170
Bench: 985
Squat: 1270
Deadlift: 1520
Am I strong for my age?

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Posted Fri, 09/23/2016 - 03:35
john

Yes

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Posted Sat, 09/24/2016 - 16:52
Mike

You're strong... But you're a liar too! lol

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Posted Thu, 09/08/2016 - 01:12
Kali Muscle Jr

5'9
287
Bench: 875 1RM
Squat: 1095 1RM

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Posted Wed, 09/07/2016 - 22:34
Cody

17 years old
5'6
145 lbs
Bench press PR 185 x 10 or around 245 x 1
Any good?

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Posted Mon, 09/05/2016 - 14:10
Jared

Age: 21
Weight:172
Bench: 265
Squat: 325
Deadlift: 405

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Posted Mon, 09/05/2016 - 13:03
doyouevenliftbruh

11rs old
75lbs

bench: 250
squat: 290
deadlift: all

Is it possible to bench twice your weight? Yes.. Is it common to see people benching twice their weight: No
Like someone earlier posted on here, there seems to be a lot of people online benching everything from cars to houses yet when you're at the gym all you see is people struggling to bench 185.

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Posted Fri, 09/02/2016 - 12:56
Liar Just like ...

10 years old
6'4"
240 pounds 7% BF
Bench: 405
Squat: 495
Deadlift: 585

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Posted Tue, 08/30/2016 - 23:55
Juan

14 Years old
Height 5"6
Weight: 115
Bench 1RM 160
Squat 240
Deadlift : 180

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Posted Mon, 08/29/2016 - 15:40
Jeremy

30 Years old
Height 6'2''
Wight 275
Bench 415 x 3
Squat 425 x 3 (With Knee Wraps)
Deadlift 450 x 3
Currently have a blown out knee from an MCL tear, none weight lifting related. Has Video of a 405 x 8 Bench press.

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Posted Mon, 08/29/2016 - 14:26
Kyle

Age: 16
Weight:150
Bench:210
Squat:405
Deadlift:415
I want to start powerlifting in competitions, any advice?

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Posted Tue, 09/06/2016 - 18:31
interweb12

Sure. Git gud.

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Posted Sat, 09/10/2016 - 12:06
@Ironpumper

Here's some advice, don't change a thing pal, maybe work on that bench, warm up rep 5 w/135 rep then 12 w/165 ,10w/185, 8 w/205 ,6 w/225 ,4 w/245 2 w/265 , 4 w/265 6 w/250 ,8 w/225,10 w /200 ,12 w/ 185 then 135 as many times as possible

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Posted Sat, 09/17/2016 - 22:44
Will

Don't. At least, don't do it with advice you got from random online. Powerlifting can wreck your joints and be incredibly dangerous even in the short term- find a professional trainer in your area and get help from them before doing anything.

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Posted Mon, 08/29/2016 - 10:29
mike

53 yrs old
Height 6-5
Weight 260
Bench 310x6
275x13

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Posted Fri, 08/26/2016 - 22:31
Wade Strickland

Height 5'9". Weight 197 lbs
Bench press - 250 1RM
Squat - 325 1RM
Dead lift - ?
I just started back working out after having gained 15 lbs

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Posted Wed, 08/24/2016 - 12:32
Jack Ownst

Height: 5'6.5"
Weight: 171lbs
Squat: 415lbs
Deadlift: 495lbs
Bench: 320lbs

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Posted Mon, 08/22/2016 - 21:28
Beastly

Highschool freshman 5'9 185
Bench 225
Squat 315
Power clean 185 - 205

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Posted Sat, 08/20/2016 - 23:46
Rodney

I'm 260 pounds

Squat 650
Bench 455
Deadlift 700

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Posted Sat, 08/20/2016 - 05:11
Luis

Age- 17
Height- 5'9"
Weight- 280
Bench- 350
Deadlift- 500
Squat- 400

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Posted Mon, 08/15/2016 - 03:25
Adam Sherbino

Age- 15
Height- 6' 2"
Weight- 220 lbs.
Bench- 280 lbs.
Deadlift- 440 lbs.
Squat- Around 315-320 lbs.

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Posted Thu, 08/11/2016 - 14:52
Ryan Bliss

Umm lol dude he has only been lifting for 5 months lol nuff said

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Posted Fri, 08/12/2016 - 13:55
Big Rich

My bad Ryan your right only a beginner.

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Posted Thu, 08/11/2016 - 13:01
Big Rich

Caino why is it bs that a person could bench more than they squat? It's rare but it does happen. All 3 of my lifts are very close.

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Posted Wed, 08/10/2016 - 13:49
Caino

A lot of u in here are so full of bs saying u bench more then u squat n dead lift posers I swear I weigh 160 1rp max on bench is 205 been lifting for about 5 months

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Posted Wed, 08/10/2016 - 11:49
Noah

17 y/0
Height-5'9"
Weight- 190
Bench-305
Squat-405
Dead-395
P/C- 255

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Posted Mon, 08/08/2016 - 20:36
Ryan Bliss

23 yo
5 foot 8 inches
243 lbs
395lbs bench
525lbs squat
625lbs deadlift
Occupation powerlifter bf%1000

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Posted Mon, 08/22/2016 - 18:11
Big T

I'm 50 years old
Bench press 420 max
Squat 315
Dead 500

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Posted Mon, 08/08/2016 - 20:07
Dad

Some of these comments are probably true. My only question is, how much of an arch is there in some of these presses? A flat back on the bench requires a full press. I have seen people bench 3 plates with such a tremendous arch that it equated to no more than a 3-4 inch press. Record whatever makes you feel good, you're only cheating yourself if you are dishonest.

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Posted Thu, 08/11/2016 - 14:55
Ryan Bliss

Wtf r u talking about ur dumb arched back makes no fifference u still got to touch your chest and push up. If your butt leaves the mat then yes its wrong but it is still the same mechanics

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Posted Fri, 08/12/2016 - 10:06
Kyle

An arch in your back is the proper bench form along with retracting your scalpula. Doing these things makes your chest push most of the weight and you get a better contraction which helps to build a big and strong chest. Flat bench press is called flat bench because the bench is flat not because you are supposed to have a flat back. Get your facts straight. Being flat is not proper, there is too much shoulder involvement which cam cause injury.

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Posted Sun, 08/14/2016 - 18:08
ryan bliss

Dude r u serious how about this u bench your max with your back flat. Lemme know how the sholder surgery pec muscle reattachment and bicept reattachment goes. U may think it is wrong but we do it this way to avoid injury. So go ahead do it your way see how that suites you. Btw Ronnie Colman trains in the powerlifting style. And look at his chest. So if back beeing flat is better explain this?

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Posted Sat, 09/24/2016 - 17:15
Mike

In serious bench press competition (powerlifting), you won't see people benching with a flat back. Arching your back is crucial and protect at the same time your back (when you bench, you squeeze your shoulder blades, your lats, and your butt to keep the back straight in line) and your pectoral/shoulder muscles. And of course, arching the back give you a mechanical advantage to lift more weight while being more stable. Bench press is a body compound movement and if you bench the proper way, you should also feel it in your legs since the legs and the lats are your first steps to break inertia in the paused down position. Try to pause a bar on your chest with a flat back. You'll feel weak and won't be able to keep the position for a whole second (which is a rule in bench press competition). What is not allowed in bench press competition is the butt leaving the bench, not an arched back.

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Posted Thu, 08/11/2016 - 21:19
Travis

Uhhhh... yeah an arched back does make a difference. If you arch your back too much it turns the push into a decline press, which is much easier than a flat press. I know a guy who is extremely flexible that does that and he benched 325 that way. We asked him, out of curiosity, to keep his back flat on another bench day, fresh, and he couldn't get 295. It's cheating plain and simple. Also, ask yourself this: If there's no difference then how come it isn't allowed in bench competitions? Your back has to stay absolutely flat during a press at any legit bench competition. Arching angles your back....

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Posted Mon, 08/15/2016 - 15:20
Big Rich

Well actually the amount of arch in your back makes a huge difference and can mess up your lower back big time. I've been lifting heavy for a while with no arch and haven't sustained any shoulder injury. I think that most of those injuries can be attributed to the fact that people are trying to bench more weight than there supporting muscles can actually handle. Heavy Military presses, are a staple in my workout every week. Almost all the greatest benchers i.e Leroy Walker, Eric Spoto & James Henderson use little to no arch.

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Posted Mon, 08/15/2016 - 15:43
Leon j Boudreaux

It's not cheating actually, a proper bench press requires an arch back, a flat back bench is almost in possible, if you do a flat bench then the weight is either to light to workout with for you, also it may cause back problems if you don't have an arch, too much arch can cause back problems aswell, so it's not cheating. And powerlifters aren't cheating themselves.

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Posted Sat, 08/06/2016 - 12:51
Kenny Simpson

Such Crap on here.... Weighs 118lb and benches 215lb... yeah right. If pressing 300lb+ was this common everyone in the gym could do it. Fact is.. most can't and never will.

A few years back 300lb on bench was the gold standard. Collegiate football players at Alabama (best strength program in the county and best facilities, including many NFL facilities) only rep on average 15-20 at 225. This equates to a 364lb max and this is a 200+lb athlete (future NFL players).

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Posted Thu, 08/18/2016 - 16:29
Don

I run across your comments.
I am 50 years old, weight 104, bench 210. Yes it is possible.

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Posted Sat, 09/24/2016 - 07:51
Mr. Ex

I hear what you're saying. It is definitely possible to bench twice the body weight. I am aiming for close to that in the next few months. But I think his point was that there are people making exceptional exaggerations online.

I just broke the 300 lb max press mark last week or so. Worked a long time to reach this. But in the gym this is a less common occurrence. And people who rep out with 315 + pounds are exceptional athletes. You rarely see them.

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Posted Fri, 08/05/2016 - 17:59
Artour

My name is Artour Babaev and I work most in potato farm near Russia. I use this calculator for reference guide of my strength. Potatoes vary in weight, is there calculator for potato bench press? Thank you, glad for help.

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Posted Wed, 08/03/2016 - 23:31
Jordan Wireman

Weight - 141
Bench - 230lbs
Squat - 200lbs
Clean - 185lbs

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Posted Wed, 08/03/2016 - 20:41
anthony

Age 20
weight 198
height 5'10''
bf like 20%
bench 235
squat 265
deadlift 350

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Posted Tue, 08/02/2016 - 18:47
John Smith

Age 108 y/o
Weight 87 lbs
Height 7'4"
BF 4%
Bench 854 lbs
Squat 1407 lbs
Deadlift 1961 lbs
Be like "No BS guys, I'm all natural, just been training for a real long time." Lmfaooooo F****** losers on here

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Posted Sun, 07/31/2016 - 20:15
Bullstrength315

18
6'3
308lbs
15% bf
S:550 B:360 D: 650

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Posted Sun, 07/31/2016 - 05:37
sultan

age- 19
height-5'7"
weight-175-176
bench-242 lbs (1 RM)
deadlift-405lbs(2-3 reps)
squat- 308lbs(2-3 reps) dont squat much ,should stop skipping leg days