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

Number of Reps:


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.


4.7K Comments+ Post Comment

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

Maxed out today
Power clean:205

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

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

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

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

Height 6'2
weight 200lbs
squat: 350
incline bench:215
deadlift: 470

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

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

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

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

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

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

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

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 Mon, 10/30/2017 - 20:05

Height: 5’0
Weight: 90 lbs
I’m small for my age
Bench press:100
Squat: 165
Clean and jerk: 85
Pull downs: 145
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

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

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

Bench 695
Curl 475
Leg press 315
Squat 225

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

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

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


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

Hight :5'7
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

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

Bench 1rm- 315
Clean and jerk- 265
Leg press-600

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

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

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

Hey kid, I hope you play baseball!

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

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
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

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

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

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

How is your dead lift lower than your squat?

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

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!

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Posted Wed, 09/27/2017 - 08:52

Age 51 BW 255 HT 6'3
I do a NFL combine bench test once a month, up to 34 reps with 225 lbs.

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Posted Wed, 09/27/2017 - 07:14
Samual Vonlatta

17 years old
Bench 405
Squat 535
Deadlift 545

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Posted Thu, 09/21/2017 - 03:51
Logan N

I bench 225 for 10 reps and it says my one rep max is 299. I also bench 245 for 4 reps and it says it's 277. Which one is it?

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Posted Thu, 09/21/2017 - 08:40
Jerrod L

My experience tells me that you will almost always have a lower calculated max with higher weights until you get used to handling the bigger weights. You have to handle the bigger weights to get a bigger bench. I often find that after a heavy set, the next gym visit when I go back to a lower weight, my reps improve.

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Posted Thu, 09/21/2017 - 11:13
Logan N

Thanks for the response Jerrod. I typically find that the same for me as well.

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Posted Thu, 09/21/2017 - 11:36
Jerrod L

Yep. I firmly believe your body will respond to how you train it. If we always stay with lower weights and higher reps, our bodies will become more efficient at that weight. There's some psychological and physiological impact when you switch to heavier weights and lower reps. Don't worry about the max calculation being less with the lower reps and the heavier weights at first. As long as you are giving it 110%, it will come along. The calculator will be more accurate with the lower reps, but you can look at your higher rep calculation as your potential when you are able to adjust to the heavier weights. Always be 110% mind and body. Being mentally prepared is just as important as physically, in my opinion - you have to have both to get max results. And never sacrifice your form!

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Posted Thu, 09/21/2017 - 13:37
Logan N

I don't think Max's are really that important. As long as you're improving your athletic performance.

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Posted Thu, 09/21/2017 - 14:40
Jerrod L

I think you are right. The number of reps you can do may easily measure performance just as easily as a 1 rep max. However, there are way less variables with a 1-rep max, especially a competition-grade lift, that don't introduce fluctuations that you will probably get with reps, unless the reps are full pause, etc. Some people rep with bounce, momentum, etc. and that is eliminated with the proper max rep. If you watch an NFL columbine or any YouTube video with reps for competition and you'll see what I mean. The 1-rep max (when done properly) levels the field and makes sure everyone has the same rules to play by when trying to determine "strength". It's just one objective measure of power and you can measure performance either way, so it's an option to consider. I'd go so far as to say it is safer to lift lighter weights and easier on the joints, too. But.....there is still that "how much 'ya bench?" topic that will come up when anyone talks about lifting and it is probably never going to go away! It is all what you're after and your personal goals. You can definitely achieve gains without maxing out. I rarely max out anymore because I am old and I don't necessarily lift to compete with others - just myself. SO I track reps like you are suggesting. That being said, I am thinking of making a run for the max one more time though because I just read the M&S piece on "real strength" numbers and I don't think I'm too far off from competing. It's just a personal thing for me.

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Posted Thu, 09/28/2017 - 13:52

The weight you can actually bench. Some people are good at reps but according to the calculators are weaker than the estimates and some people max much higher than the calculators project. To further add confusion this isn't the same for each lift. For example on bench press and overhead press my maxes are lower than the calculator suggests but on deadlift and squat I can max higher than the projected maxes. These calculators are just a guide and are more accurate when it's a weight you can lift for lower reps like 3-5. So for your situation most likely you're around the 277 max but give it a try and see.

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Posted Sat, 10/14/2017 - 00:36

You are more than likely cheating on form when doing your 225 so you can get 10. Whereas with 245 keeps you more strict since it’s heavier you can’t play with it so I’d put your max between 275-285

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Posted Mon, 09/18/2017 - 13:25
Jerrod L

What's it likely going to take to place at regional bench contests for 45yo+, lifetime drug-free, raw/no equipment, 165#?

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Posted Wed, 11/15/2017 - 12:48
Shawn Thompson

Probably around 250

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Posted Mon, 09/18/2017 - 00:47
Chris Morones

I'm 17
5'5 135 lbs
I bench 215 , needs know if this is good or bad

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Posted Thu, 09/21/2017 - 07:09

I'm 17 too 6,1 (very long arms which isn't helpful) I am at 225 and thats alot more than most people I know (so yes 215 is good). For 17 seems anything over 200 is good. But honestly it should be compared to where you want to be. I want to be at 275 by June next year so if I am still at 225 at Christmas time I would consider it not good as I am not achieving my goal. Ultimately it doesn't matter. Just as long as you are improving.