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

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:

7K Comments
Dalton Villarreal
Posted on: Wed, 08/10/2022 - 02:59

Im at 208 bw and have currently hitting 265 for 10. Going to try and go for 315 for 4 and see how that goes. 22 years old. Goal is to hit 350 easy and then progress to 405. Will update but this has been pretty accurate in the past. Says i can hit 352 but 315 for 4 puts me at 356 max.

Mike D
Posted on: Sat, 08/06/2022 - 00:57

I'm 70 yo. I've been thru the 10 x 3 strength-building routine almost 4 cycles now. I completed 4 sets of 3 at 230. I have not tried my max bench yet, but I think it is near 260 now. That is an improvement from 190 when I started these routines 9 months ago. Thanks for the suggestions and motivation. My goal is to break the world record for bench press when I am 90 yo.

Jacob
Posted on: Tue, 08/02/2022 - 11:30

Hit 315 for 6 reps ... Tried 375 and got it once seems pretty accurate to me

Jacob
Posted on: Mon, 08/01/2022 - 18:43

17 years old
194 bw
305 bench
405 squat
400 deadlift
Watch me get stronger @jgipsonfitness on ig

Brant
Posted on: Fri, 07/29/2022 - 21:43

I hit 35 reps of 50 at age 13 and I'm disappointed because the maximum amount of reps is 20

Jackson Jusus
Posted on: Fri, 07/29/2022 - 15:39

Pretty accurate, I put in 135x3 and i weight 145 btw and it said my Pr is 147 and my Actuallt 1rm is 150

MichaelP
Posted on: Fri, 07/29/2022 - 15:08

The estimation seems quite accurate!

Goal is -of course- 225, currently at 4x185 or 20x135. Max bench 205.

7 reps at 185 should already get me to 225 one rep max.

Current plan is five sets at about 185, getting those 4 reps up to 10 reps. And then trying 225 one rep max again..

Jigar
Posted on: Thu, 07/28/2022 - 21:01

32 years M, body weight 52kg. 1 Rep Max Bench Press 80kg

Grant
Posted on: Wed, 07/27/2022 - 08:42

did 225x3 calculator said I can get 245. I jumped to 250 and failed, but I got 245.

Jim
Posted on: Sun, 07/24/2022 - 08:53

54 yrs old, body-weight is 211. Max RM 1 is 235 pounds.

Robert
Posted on: Tue, 07/19/2022 - 19:35

I’m 5’8 238 lbs and I can do 315 for 12 reps and stuck and this range was curious if I do 5x5 will I eventually go up in strength.

M&S Team Badge
Roger
Posted on: Wed, 07/20/2022 - 08:35

It has been proven to help many people, Robert. I would suggest giving it a solid run for 8 weeks.

Philip Cummings
Posted on: Mon, 08/08/2022 - 00:03

ya wanna lift heavy weights, ya gotta lift heavy weight... lower reps , higher weight...

Nathan Eskin
Posted on: Thu, 07/28/2022 - 13:20

I would strongly suggest u go down on the reps per set and go up on set amount or weight, it's scientifically proven that above around 9 reps is pure fetigue

Eddie B.
Posted on: Tue, 07/19/2022 - 18:50

14 yr old
216 max bench
300 max squat
315 max deadlift
RB football

Hupin Live
Posted on: Wed, 07/27/2022 - 22:02

What is your height and weight?

Evilzombie
Posted on: Tue, 07/19/2022 - 00:47

I'm 5'9" and 35 years young.
For bench press I did 295 lbs for 9 reps.
The calculator estimates me at 384 lbs for my max. Really hoping I can get 405 lbs before I'm 40.

Andrew
Posted on: Fri, 07/15/2022 - 12:25

I'm 49, 5'10 and 185. I bench on a smith machine. Todays bench was 8x185, 7x225, 5x245, 4x275 and then 10x225.

My question- how much weight would you reduce for the smith machine v free bench, and what would you estimate my max press would be?

thanks!
Andrew

M&S Team Badge
Roger
Posted on: Wed, 07/20/2022 - 08:38

Andrew, there is no way to truly answer this question because several variables are involved. Not all Smith Machines are the same. The bar weighs less than a standard barbell. Some bars on Smiths weigh 10 pounds while others weigh 25. Then, there's the fact that you're on a machine, which means your body isn't actually stabilizing the weight. It's in a fixed path of travel. The only real way to find your free weight max is to do it.

Carson
Posted on: Thu, 07/14/2022 - 15:22

17
5’9”
170
the max ive ever done is 235 but i have done 205x7 but i dont max often.
i usually do 205 5x5

Hayden
Posted on: Wed, 07/13/2022 - 22:23

I’m 14, 6’0 180 and can bench 155 for 3 reps, it says my max is 170 and I have yet to attempt it. I believe I can do it and my goal going into my freshman year is to break my schools freshman bench record which is 190 and i think I can definitely beat that at the start of school which is late august. I lift 4-5 days a week

Joe T
Posted on: Sat, 07/09/2022 - 08:23

Age 74, weight 182. Last week I did 5 reps with 244 on a bench with a 10% incline. Anyone have a guess what a flat bench would add, ie maybe 5% more?

M&S Team Badge
Roger
Posted on: Sun, 07/10/2022 - 16:27

Joe, I would actually suggest it may be up to 10% more. The only way to know for sure is to test it. Just make sure you have a spotter with you when you do. Let us know what it is if you don't mind. 74 and benching your weight is awesome!

Mike D
Posted on: Thu, 07/14/2022 - 22:20

Joe, that is awesome. I'm 70, 220 lbs, and have been back in the gym since Nov 21. Right now, my max bench is 260 after a few strength-building routines. I hope I can exceed 300 on the bench in the next few years. Great job...get someplace where you can test your bench max. Keep us posted.

Joe T
Posted on: Sun, 07/10/2022 - 23:43

Roger, thanks for the reply.

Based on a study I found with a 45 degree incline I calculated it could be around 8% more so a one rep max would be somewhere around 300lbs.

In any case, as a M4 powerlifter at the 83kg weight category it's well in excess of the current world record. Hopefully, will be able to document all this in a video in the near future. Joe T

Alex Pittman
Posted on: Fri, 07/08/2022 - 14:41

Age: 27
Height: 6’0”
Body weight: 148
Bench Press: 245x1
Squat: 315x5
Deadlift: 455x1(Hex bar)
Been back in the gym for about 3 and a half months and haven’t maxed out on squats.

Alex Pittman
Posted on: Mon, 07/18/2022 - 00:12

Well actually other day I done 315 x 10 squats

M&S Team Badge
Roger
Posted on: Thu, 07/07/2022 - 08:32

I actually did this one myself.

41 years old - 315 for 3. Calculated out to be 344.

Tested it on 7/4, and I got 350. The video is on my Instagram @rocklockridge .

I'll take it.

Paul Riles
Posted on: Tue, 07/05/2022 - 18:46

It said I could do 238 but I barely got 225
In the air. I did it but I'm glad I didn't
try any higher.

Jerrod
Posted on: Mon, 07/04/2022 - 17:31

I’m 27 5’11 180lb. My max has only made a 10lb increase in the last 4 years. 255lbs. I’m an ectomorph, I’ve been the same weight since I was 12 years old…. Any advice for workouts?

M&S Team Badge
Roger
Posted on: Thu, 07/07/2022 - 08:12
J
Posted on: Fri, 07/08/2022 - 20:01

Your first problem is the word ectomorph. Body composition quizzes were created a a foem of psychology not physiology.

Aaron
Posted on: Mon, 07/11/2022 - 19:19

5x5 bench
4X max dips
4X10chest flys
4x10 Tricep kick back
4X10 shoulder press
OPT ADDS
Close grip bench
Incline bench
Push ups variations

Kael
Posted on: Fri, 07/01/2022 - 19:53

im 14 5’9 and weigh 127 pounds 2 days ago i benched 125 for 3 reps and now 2 days later i benched 125 for 6 reps and it says my max is 150

M&S Team Badge
Roger
Posted on: Fri, 07/01/2022 - 23:03

Just stick with it for now, Kael. Keep working on form and technique. It will improve more with time. That said, 150 is more than your bodyweight, which is impressive for your age.

Josh B
Posted on: Thu, 06/30/2022 - 18:28

Have no real spotter so I always air on the side of caution and more volume. Got 170x12 today which says 1RM of 237lbs. Likely legit as I repped 225x5 last year and I’m sure I’ve improved some. Bench has always been my problem due to no spotter so it’s kinda a “I’ll do what I can” exercise. I prefer incline DB press anyway.

Ryan Washburn
Posted on: Thu, 07/14/2022 - 19:14

During covid I bought a squat rack, put it in my garage, and set up a bench in it. If you can do this, and set up the rack pins to right around your just above your expanded chest height to drop your bar onto if you need to bail, it will make a huge difference to your lifts, both physically and psychologically. In other words, you don't need a spotter this way. Just touch the pins or come close each rep and it is the same as a regular rep hitting your chest. I am almost 49 years old, and am ablw to comfortably do reps of 245+ lbs without fear of killing myself with this setup.

Kelly
Posted on: Wed, 06/29/2022 - 09:15

I’m 48 just got 315 for 9 , 365 for 3. My all time goal is to get 405. Always wanted 4 plates . Hopefully can get there without getting injured. Feels like a house lol

Rico
Posted on: Tue, 06/28/2022 - 18:24

Did 200 for 10 reps and was able to rep 275 once yesterday for maxs

Mike D
Posted on: Fri, 06/24/2022 - 01:25

I'm 70. I finished my 7-week strength building routine. 10 sets of 5 reps beginning at 140 and ending at 210, increasing 10 lbs per week. I did 3 sets of 5 reps at 210 today. My max bench has increased to 255...more than I thought possible. Next week I will begin another 7-week routine at 150 doing 10 sets of 3 reps increasing 10 lbs a week until I can only do 1 set of 3 reps.

M&S Team Badge
Roger
Posted on: Fri, 06/24/2022 - 10:05

Congrats, Mike! Big respect.

Hakan
Posted on: Thu, 06/30/2022 - 10:50

That's inspiring! Thanks for sharing.

Brian
Posted on: Thu, 06/23/2022 - 17:37

49 yr old male

Did 265lbs x 5 reps last week

Calculator says 1rm is 309lbs.

Tried 300lbs today x 1 rep and was successful.

Appears to be accurate.

Tom Coonfield
Posted on: Wed, 06/22/2022 - 17:11

17yr Benched 275 for 5 reps

Charlie Christ
Posted on: Tue, 06/21/2022 - 02:03

17 did 245x5. Lifting for 1 year and 4 months

ggg
Posted on: Mon, 06/20/2022 - 19:29

I’m 140 body weight and repped 135 for 15 reps apparently my max is 199

Evan
Posted on: Mon, 06/20/2022 - 18:19

HIT 225X7 ON BENCH TODAY, BW:140LBS

Julian
Posted on: Mon, 06/20/2022 - 14:41

Aged 45

6 reps at 150kg
20 reps at 120kg

I never do 1 rep maxes, ever!

Garrett C
Posted on: Sun, 06/19/2022 - 09:12

I'm 32, I generally do 220lbs at 20 reps for 5 sets and increasing.

MichaelP
Posted on: Fri, 07/29/2022 - 15:14

Sure you're not doing 225? Seems quite complicated stacking plates to achieve exactly 220 while 225 is the classic 4x45 plate assembly.. And since you do 20 reps you wouldn't care about the extra 5lbs?