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 Mon, 12/11/2017 - 13:52
Jed

This calculator works, lay off the pre workout and prohormones. That shit will get you stacked but the damage you do to your body is irreversible. I've gone 2 years without any supplements, I only consume whey protein. Takes longer to get stronger but same effects and a better heart.

38
Bench Max 405

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Posted Tue, 12/12/2017 - 20:50
Mark

Thanks for the advice man. Never thought of it that way.

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Posted Fri, 12/15/2017 - 10:41
Trayvis

Yeah, this sounds like the guy to take advice from.... completely contradicts himself by saying he only consumes whey protein... right after saying he's gone 2 years without any supplements. Last I checked whey was a supplement.... Oh, and more to the point on the longer to get stronger statement you're not going to get that much stronger no matter how long you lift when you're in your late 30's and beyond unless you are juicing or on test or are genetically gifted and have a big frame. I'm 42 and have been lifting my butt off for the last 5 years taking only creatine and whey and my bench has only increased about 15lbs in that time. This coming from someone who has been lifting for 25 years. Keep in mind that when you start getting your lifts up high, such as 350+ bench, 550+ squats etc. those numbers go up a lot slower than when you where breaking plateaus at lighter weight simply because the weight is getting incrementally heavier. Don't let this dude and others fool you about natural lifting unless you are a naturally big person with a great genetic package!

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Posted Sat, 12/09/2017 - 22:59
Kyle

Age 18
5’10” BW: 165
Bench max-275
225 for 5-6 reps
Trying to hit 285 for 1 rep by the end of this year (3 more weeks)

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Posted Fri, 12/08/2017 - 09:05
Zilla

Age 51
6'3 255 lbs
Bench - 415 lbs
Incline bench 375 lbs
Combine reps 225 lbs for 35 reps

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Posted Wed, 11/29/2017 - 16:52
mike

I bench 1 rep 275, 2x265, 2X265 ,3x255, 3x255, 5X235, 5X235, 7X225, 5X225, 9X205, Pyramid is my favorite i weigh 185 is this pretty good for this weight?

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Posted Tue, 11/28/2017 - 21:19
Peter Trossbach

16 yrs old
6'1"
280lbs
365 bench
495 squat (osgood-schlatter's)
High School Football Guard

I can do 21 reps with 225, so this calculator is pretty accurate. Just keep your technique in mind when lifting; it can help you or kill you.

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Posted Thu, 11/23/2017 - 09:59
Kevin

Age:35
Height:6'0"
Weight:225
Body Fat: 12%

Bench: 360
Squat: 425
Deadlift: 475

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Posted Sun, 11/19/2017 - 22:31
Gavin

Maxed out today
Age:17
Weight:140
Bench:250
Squat:330
Deadlift:405
Power clean:205

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Posted Fri, 11/24/2017 - 13:11
Oh really

I'm 15 and I'm doing the exact weight

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Posted Sat, 11/25/2017 - 00:22
Harun

hajj

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Posted Fri, 12/08/2017 - 00:29
Vincent Nguyen

That’s actually so good so I hope you’re not boosting

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Posted Sun, 11/19/2017 - 22:12
DONNIE

I have a question I’m 14 and I squat 395 on a smith machine what is that to free weight?

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Posted Sun, 11/19/2017 - 19:53
Hodgey

What is the 1 rep max for i dont understand it and i am starting at gym today cheers

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Posted Wed, 11/22/2017 - 21:34
jason

1 rep Max is to see were your at right now. Then you use that number and train to improve it.

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Posted Fri, 11/17/2017 - 16:52
Seth

Height 6'2
weight 200lbs
Bench:260
squat: 350
Clean:225
incline bench:215
deadlift: 470

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Posted Fri, 11/17/2017 - 09:50
Frank

Age:18
Weight:205
Bench Press:225 lbs
Squat:325 lbs
Dead lift: 350 lbs
Over head: 115 lbs

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Posted Mon, 11/13/2017 - 22:14
Bob Zhu

5'7
Weight: 125lb
Bench Press: 130
Started doing pushups over the summer
is this good?

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Posted Tue, 11/28/2017 - 21:25
Peter Trossbach

Of course, but try to change your routine. Try doing different forms of pushups such as diamond. I use pushups as a quick burnout after an upper body workout. I don't know if you're trying to go for aesthetic or not, but it'll definitely help you increase mass and increase your max weight in bench. Just remember new forms of stimuli to the muscles promote growth and can target certain sections of muscle groups. I'm 16 and bench 365 (WCAC all-star football offensive linemen), so I have been lifting, researching, and dieting for a while on power, strength, and mass with positive results. Good luck, Bob. You gotta want it!

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Posted Fri, 11/10/2017 - 13:58
Rod

bench press: 215lbs
leg press: 495lbs
barbell curl: 90lbs
squat: 160lbs

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Posted Thu, 11/09/2017 - 13:36
gio

hi guys i am m16 i started workout 3month ago i was 47kg and lifted 30on bench press now i am 57and i lift 70kg x5 is it a good resoult? sry for my eng

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Posted Thu, 11/16/2017 - 20:48
Chris

Yes very good beginning gains

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Posted Tue, 11/07/2017 - 01:25
Sean Clarke

This calculator was one pound off lol. That's pretty damn accurate. I benched 365 for 5 then got 425 for a single. New pr!!

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Posted Thu, 12/14/2017 - 12:48
Jimmy Spruill

How much u weight

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Posted Mon, 10/30/2017 - 20:05
Claire

Age:14
Height: 5’0
Weight: 90 lbs
I’m small for my age
Bench press:100
Squat: 165
Deadlift:185
Clean and jerk: 85
Pull downs: 145
Curls:85
Military press:100
Clean and press: 85
I have started working out as a kid (age:7) but I will improve, but y’all can comment and say if this is good or not for a 90 pound girl.

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Posted Fri, 11/03/2017 - 12:57
Nick Shriner

No, they are not !00% accurate, but damn close. We can make these calculations more accurate by lifting strictly--not bouncing the bar off your chest and locking out with each rep--take copious notes of the variables (ie. pre workout supps , rest diet--etc.

Nick Shriner World Record Bench Masters 4-B USPA

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Posted Mon, 11/06/2017 - 16:43
Trayvis

Yes, Claire that is good. For your age and weight that's really good. I know a girl who is about your height and weighs 105 and she's 21 and very athletic and she can barely get 105 on bench. Keep hittin' it hard!

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Posted Sat, 10/28/2017 - 14:10
Reggie T

Age 50
HT 5-5
WT 175
Bench 350
Squat 505
Deadlift 600
40 time 4:67
Mile run 7:50
Pushups 125 (non-stop)
Vertical 30 in
Broad 8ft 1in
Natural

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Posted Thu, 10/26/2017 - 21:22
Bigbich

Bench 695
Curl 475
Leg press 315
Squat 225

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Posted Fri, 11/03/2017 - 14:45
Peter

you work upper body alot. Even out the workout to include lower body also

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Posted Tue, 10/24/2017 - 18:23
Vinnie Pharo

Age: 17 Weight: 175
Bench: 275
Squat: 405
Dead: 455 (hex) 385 (straight bar)
Clean: 255

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Posted Sun, 10/22/2017 - 22:10
zach

14 years old
BW 130
bp max: 195
squat max: 355
deadlift max: 315
power clean: 200
clean & jerk: 185
snatch: 135
front squat: 275
pull ups: 33
strict curl: 105
strict military press: 155
vertical: 39”

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Posted Sun, 10/22/2017 - 10:00
Armani Katzman

Age:14
Weight:193
Bench:215
Squat:405
Deadlift:425

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Posted Fri, 10/20/2017 - 12:38
Jordan

Age:16
Hight :5'7
Weight:155
Bp max : 160
What's good workout I can start doing to improve my strength , because I just recently started bodybuilding and need some help , thanks .

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Posted Thu, 11/02/2017 - 20:41
nolan clay

There are many different types and styles of workouts but they all just depend on each individual person and preferences. On Google you can see many different types of workouts and what muscle groups each workout focuses on. You can also get pointers from anyone who enjoys weightlifting but eventually you will come up with workout style all of your own that fits your body and your needs. One thing I have learned is not to overload certain muscle groups with different workouts in the same day because that will just wear you out and take you longer to progress. If you are wanting to work out on a daily basis, you may try bench, curls, bent over or regular row, a leg exercise, sit-ups, then repeat in Cycles. Always starting small to warm up and build with each set and when you hit your limit slowly reduce the weight to cool down and also help endurance building. The next day you can try overhead press, shoulder exercises, there are a few, deadlift, tricep extension, setups then repeating the cycle. As I said before there are many different ways on lifting just do the best you can, do your research, be safe and do not get in too big of a hurry, and enjoy yourself. I hope this was at least a little bit helpful

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Posted Wed, 10/18/2017 - 23:07
Luke smith

Bench 495
Squat 605
Curl 200
Leg press 645
Dumbbell curls 110

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Posted Tue, 10/24/2017 - 09:01
Greg

Those are fantastic numbers. Are you a state champ power lifter? Was the bench raw?

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Posted Sun, 10/15/2017 - 01:59
Richard knowles

Weight-169
Bench 1rm- 315
Clean and jerk- 265
Squat-405
Leg press-600
Deadlift-415

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Posted Sat, 10/14/2017 - 19:28
Zach

Zach, age 15: Bench press: 235: weight: 160: Height: 6:1

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Posted Tue, 10/24/2017 - 09:03
Greg

Hey kid, I hope you play baseball!

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Posted Fri, 10/13/2017 - 22:44
yobrooooo

age:20
weight:163
height: 5'9
Bench press 80 lbs dumbbells for 10 reps
Squat: chicken legs- Haven't done any squats consistently. It's been almost 7 months.
Deadlift: 275lbs for 3 reps

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Posted Thu, 10/12/2017 - 23:43
Asa Gibson

Age: 17
Weight: 182lbs

Bench 1rm: 225
Squat 1rm: 280
Deadlift 1rm: 315
Handstanding-
inverted triple
leg press: 250
Pull Ups: 17

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Posted Thu, 10/12/2017 - 20:04
Jake Cooke

Age 14
Height 5.8
Weight 142lbs
Bench 205lbs

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Posted Tue, 10/10/2017 - 01:58
Cody olsen

One rep bench is 162
Age 16
Height 5"7
Weight 150

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Posted Mon, 10/09/2017 - 19:06
Simon

Age: 15
Height: 7”2
Bench: 738
Squat: 135
Deadlift: 145-155
Weight: 350Ibs

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Posted Mon, 10/02/2017 - 19:12
Jake

Ht 5’11
Wt 195
Age:15
BP Max: 230
Squat: 375
Deadlift: 330

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Posted Fri, 10/06/2017 - 21:25
MyNibbaCraig

How is your dead lift lower than your squat?

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Posted Wed, 09/27/2017 - 14:47
benny

Age: 17 1/2
Bench: 685
Squat: 1200
Power clean: 455
Curl single arm: 120
Pull ups: 75 (non stop)

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Posted Tue, 10/03/2017 - 05:13
Lil B

You are the worst liar I have ever seen

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Posted Sat, 10/28/2017 - 13:50
Reggie T

Lol, you beat me to it!