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

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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:

Posted on: Fri, 09/29/2023 - 20:16

Hit 275x7 today after hitting a pr of 275x5 exactly a week ago. Calculator saying I can bench 340. I will attempt a 1 rep max based off of how 315 feels soon. Will update when that happens

Posted on: Wed, 09/27/2023 - 23:36

I just hit 315 x 20 @ 250lbs 11% bf how accurate is this chart

Posted on: Mon, 09/25/2023 - 20:22

267lbs, 5’11.5, 31, second week ever benching, I took it steady today, my goal weight is 200lbs, without doing a crash diet. I’m more so in a body recomp program atm, looking to build muscle, while I shed whatever extra fat I can, then begin a real cut when it’s time.

Here’s my bench stats:

Bench Press Incline
Set 1/2/3/4 etc, reps, weight

1 10 95 lbs
2 10 115 lbs
3 10 125 lbs
4 6 135 lbs
5 6 140 lbs
6 5 155 lbs
7 5 160 lbs

I didn’t wanna ego lift my way through these, as this is my second week ever, so as I said I took it steady. My ultimate goal is to bench 300, hopefully for reps, how long would this take?

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Posted on: Sat, 09/30/2023 - 21:28

Hard to predict that timeline to be honest. Dieting while getting stronger is a big challenge. Not impossible, but I would set the goal for 200 or 225 and go from there. The smaller steps will help you reach the big one.

Tony Boykin
Posted on: Mon, 09/25/2023 - 16:14

Today was a good.
I reached my goal I benched 325. This is my routine.
135 2x10
165 1x8
205 1x5
235 1x5
265 1 x1
305 1x1
315 1x1
325 1x1
The bench press, calculator is spot on.
When I was benching 255×8 reps the calculator said I could do 324. I wanted to bench 325 with good form so I enter 265 x8 reps The calculator said that I could do 336. So I bench 265 x8 for a few weeks until I had good form. I benched 325 today with good form. My next goal is 335. So I’m going to enter 285×6 reps. The calculator says I should bench 343
Now I will work my way up to 285×6 with good form in five or six weeks I will shoot for the 335.
I can say to the new lifters use the bench press, calculator to your advantage and use the programs that Roger sends out it has been a great help to me.
I’m 17 months in the world of weight lifter I have learned to listen to my body and take the appropriate rest in between big lifts. I work out 4 to 5 times a week.
Happy lifting.

Posted on: Sun, 09/24/2023 - 00:21

I push 135 for 24 reps regularly. I’m really curious about what my max would be since the calculator only goes to 20. Help

Max Higgens
Posted on: Mon, 09/25/2023 - 19:55

Honestly bro go up to like 165 and u should be below 20 reps. Doing 24 reps on bench press isn’t going to do a whole lot for you strength wise. Typically people train compounds such as bench squat and deadlift in the lower rep ranges (3-7). Definitely would not do a working set with above 15 or even 10 reps on bench if strength gain was the goal.

Mikey Mike
Posted on: Fri, 09/29/2023 - 23:57

The Epley formula estimates a 1RM of 243

Posted on: Fri, 09/22/2023 - 13:35

Have been using this calculator for months now. I'm impressed with the accuracy compared to the general 1 rep max calculators. I currently weight 160 and am benching 205x1 and 185x4,does it seem realistic to hit 225 by the end of the year while cutting down to 150lbs? I have been training for about 15 months now, but started pretty weak.

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Posted on: Sun, 09/24/2023 - 19:19

Hey Ferb, upping your bench by 20 pounds while dropping ten on the scale is a big task, but it's doable. You just have to make sure you do everything right when it comes to training, nutrition, and recovery. Take that cut slow and be patient with the bench. Thanks for reading M&S!

Posted on: Thu, 09/21/2023 - 11:24

I am 5,7 140 lbs currently benching 155 for reps this says my one rep max is around 180 I would like to know how long it should take me to hit 225. I am eating around 160 grams of protein a day and lifting 6 days a week benching 3 times a week switching in between light and heavy weight and throughing in drop sets occasionally. I have only been lifting for 8-10 weeks so I was wanting to hit 225 in the next 16 weeks if that's possible. before I turn 16 yrs old. any advise would be appreciated

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Posted on: Sun, 09/24/2023 - 19:17

Answered this one below for you, Brayden.

Posted on: Thu, 09/28/2023 - 19:04

From what I can tell 6 days a week is too much. You should be resting a minimum of 2 days a week so that
your body can recover. When newbies start working out, they commonly make the mistake that more is better and forget
the importance of rest. Recovery/Rest time is when you grow. Right now you're beating the crap out of your body and
not giving it enough time to recover. Also my advice is to get a routine that is proven to get the results you want that fast. I know of a few that I've personally used. You can do a 50lb jump in 3 months but it will take a routine that constantly shocks the body, forcing it to adapt. Keep in mind I said "shock" , i didn't say "hurt". I'm not talking about hurting yourself with so much weight and reps you are injured. I'm talking about changing the reps/weight to keep your body from adapting. You will also need proper diet, plenty of REST. IF you want to take it next level then incorporate visualization while you are in bed at night. Visualizing how your body looks when you've reached your new goal.The mind body connection is commonly over looked, but can offer an edge. Our subconscious minds greatly effect the rate at we develop muscle and grow. Hope this helps.

Posted on: Tue, 09/19/2023 - 14:34

Im 13 4'9" and 80 pounds my pr is 75 is that average???

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Posted on: Sun, 09/24/2023 - 19:17

Benching at all at 13 isn't average because most kids don't start training that young. Bravo on you for doing it.

75 pounds is not bad for 13 years old. Is that your first time maxing out? If not, how long have you been training?

Posted on: Tue, 09/19/2023 - 03:21

So 225 went up pretty effortlessly, i was wondering if i can jump up 10 more pounds

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Posted on: Sun, 09/24/2023 - 19:15

Sure. Just make sure you have a spotter.

Posted on: Mon, 09/18/2023 - 21:31

I’m getting 135 for 7 for my max right now how many reps can I get by December??.

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Posted on: Sun, 09/24/2023 - 19:14

If you trained hard and consistent, 12 reps would be a good goal to shoot for. Maybe even 15.

Posted on: Mon, 09/18/2023 - 15:40


I am 15 I have been lifting for about 10 weeks constantly. I lifted little bit about a year ago but I was very over weight at 5,5 230lbs. I went on a massive cut and am now 5,7 140, and just started lifting again my goal was to hit 225 before I turned 16. I just benched 155 for 4 reps I want to know if that is bellow average and if 225 is a realistic goal before 16 I would only have three months to get there and my estimated 1 rpm is 175. I would appreciate any advice anyone may have.

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Posted on: Sun, 09/24/2023 - 19:12

Hi Brayden, I never want to discourage anyone from going all out, but if you were able to get 175 now, 225 in three months would be a 50 pound jump. Not impossible, but also not likely. I would say shoot for 200 first, then gauge where you're at.

155 x 4 at 140 is a good starting point considering you went through such a hard diet.

Posted on: Sat, 09/16/2023 - 09:44

I'm getting 225 for 12 reps my goal is to max oout with 3 plates soon. Is that a realistic goal,?

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Posted on: Sun, 09/17/2023 - 09:41

I think it is very realistic, Corbin.

Posted on: Fri, 09/15/2023 - 23:12

I am 31 y/o, 190lbs, 5' 11" and I want to test my max because i haven't since i was in HS (300lbs when i was 15-16 but weighed 175lb). I do roughly 3-4 sets... last set I aim for 10 reps before going up in weight. currently, I do:

135 x 10
185 x 10
205 x goal: 10 [reached 7 last week w/o spotter's help, 8 with help]

when i do 4 sets, i do:
135 x 10
155 x 10
185 x 10
higher weight x goal: 10

then i do reps with 135 until failure and then incline and decline bench too.

how would you all recommend that i test my 1 rep max? I'm curious where I'm... I will be benching tomorrow so I'll probably test this idea next Sat (9/23) and share the results then

also I notice people who do calisthenics or high volume/low weight tend to look smaller but have much more endurance at weights that I can lift but not for same length of time. I want those tight muscle fibers rather than looking bulky but relatively weak. Is that the answer (occasional higher volume training)? What do you all recommend? Trying to switch up my routine a tad (even if just the sets/reps/weight selection and not the exercises themselves) after about 6 months of doing what I shared above mixed w/ some free weight and machine/cable exercises

M&S Team Badge
Posted on: Sun, 09/24/2023 - 19:14

Hey KB, sorry I missed this one. I would've said go instinctively with weighs and don't do anything higher than triples to warm up. Once you feel like you're ready, start with singles and have a spotter on standby. If you already did it, let us know how it went. If not, let me know if you got more questions and I will try to be a little quicker to answer.

Posted on: Thu, 09/14/2023 - 07:25

I did 275 4x at end of intense chest work out. I wondering what my max would be. I'm 40 now so I'm not trying to go crazy maxing out before a work out.

Posted on: Tue, 09/12/2023 - 20:48

Age 42
Weight 218
Height 5'11
135x50 to finish
Curls start
Hammer curls
100x14 rope pull downs
Dips 3 sets of 14
Overhead tris 3 sets 50x14
Lat pulls 110x15 at 3 sets

Joe W
Posted on: Tue, 09/12/2023 - 16:20

I got 405x4 today on bench hoping to hit 455 for a max soon! This calculator or pretty close compared to others.

Posted on: Tue, 09/12/2023 - 08:39

Im 34 years old and can do 225 6 times, have done 255 2 times.
I try and do alot of close grip and reverse grip bench on my off days and it helps, but looking for advice on how to get my reps/weight up faster as I seem to be stuck at 6 times

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Posted on: Mon, 09/25/2023 - 20:23

What's good, Shane?

Have you tried doing forced reps with a partner? You would go past the six reps and have the partner assist you for one or two reps at the end. As you continue to force your body to do the work, the muscles should respond accordingly. Hope this helps!

Colt d
Posted on: Sun, 09/10/2023 - 22:50

I am 14 5’9 and 175 lbs I play football and workout a pretty good bit, hit 225 for 2 and I am hoping to max out around 245

Posted on: Fri, 09/08/2023 - 00:25

I haven't gone past 225lb x 10reps. Scared of injury. Never used gloves or wrist straps. Any of you recommend them if I finally max out?

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Posted on: Mon, 09/11/2023 - 21:15

I would say no to gloves but yes to wrist wraps, Blad. If you max out, make sure you have a strong spotter on standby. If any doubt creeps in your head, don't do it. No need to push through only to get hurt. Good luck if you do it!

Posted on: Fri, 09/15/2023 - 20:58

I started using gloves 2 years ago and love it! Currently needing at 325 as of last week but I use gloves even on higher rep days. I'd say give it try. It's probably mental but I feel like it helps me lift more.

David Anderson
Posted on: Sat, 09/16/2023 - 01:15

I agree with Roger. I'd also add.. plan you max-out day, meaning eat correctly, get enough sleep and DONT "rep yourself out" before you max.
get a good warmup in.. I like to warmup my shoulders AND my lats really good before I max. (on flat bench as example) I'll press just the bar to get my hand position, breathing, and overall feel of the movement.. then 135lbs for 7, 225lbs for 1, (for me) it's max time. these days I'm at 305lbs. make sure you get a ~5min break after your 1reps before your max. if you want to put a midpoint before your max, (for me) I would do 265lb for 1, then up to 305.

hope this helps.

Posted on: Thu, 09/21/2023 - 18:15

I think in general that you don't need gloves or wraps since you want your hands and wrists to develop strength over time. Maybe use wraps for PR. I

Ashton Bradford
Posted on: Thu, 09/07/2023 - 23:16

I am 15yrs and 145bw and I can barely bench 205 for 2 how soon until you think I could get to 225

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Posted on: Mon, 09/11/2023 - 21:13

Depends on how hard you work and how much attention you pay to recovery, Ashton. That said, 205 at 145 BW and 15 years old is impressive!

Posted on: Thu, 09/07/2023 - 09:47

Is anyone in the same boat as me?

I'm 5'11 170lb benching 235lb for 5x5

Do you think I can do 275 or is it too much

M&S Team Badge
Posted on: Mon, 09/11/2023 - 21:12

275 is possible, but I suggest having spotters if you max out. Don't do the 5x5 either. Get warm, do minimal reps with lighter weights, then once you feel ready, go for it. Let us know how it goes if you try it.

Posted on: Wed, 09/06/2023 - 16:48

I’m 59, and benched 365 on my birthday. I’m trying hard to get back to my max (410), which I haven’t done since I was 42. The bench press calculator has been very helpful in charting my progress. Thanks for setting this up!

Posted on: Thu, 09/14/2023 - 07:26


Posted on: Tue, 09/05/2023 - 17:58

Thanks for calculator. I think it’s fairly accurate too. Awesome reference for people starting and experienced lifters. I am turning 55 mid October after taking few years off training because of tendon issues and weight gain decided to come back and get in shape. Set few goals to attain by my 55 birthday. One of those goals is to bench 400 again. I have used your calculator to keep track of improvements so that I don’t have to do one rep max all the time. Been almost a year since set goal and I’m damn close. Thanks for the help and wish me luck!!!!

Posted on: Mon, 09/04/2023 - 23:05

My goal is 315 in 4 more months any tips.

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Posted on: Tue, 09/05/2023 - 19:34

Where you at now, Ty?

Posted on: Tue, 09/05/2023 - 19:44

I’m at 270 at 220lbs

Posted on: Mon, 09/11/2023 - 19:12

I’m at 280

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Posted on: Mon, 09/11/2023 - 21:11

Depending on how much experience you have, I would suggest starting with a goal of 300, then reassessing after that. Not saying that 315 is impossible, but 35 pounds in four months is a lot. Either way, start here.

Posted on: Sat, 09/02/2023 - 14:47

So I am 16 yrs old on a bulk and I’m currently 130 and my pr is 170. I’m sure with my training routine I will exceed that number but if you have any tips feel free to let me know

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Posted on: Tue, 09/05/2023 - 19:34

Well done so far, Harrison. How long have you been training?