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, 09/21/2017 - 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 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 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
Zed

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.

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Posted Mon, 09/18/2017 - 00:41
Mario

5"11.5
24 years old
196lbs
Bench 250
Squat 315
Deadlift 325
I just started taking lifting serious as opposed to going 3-4x a week and sometimes taking weeks off. I know these numbers suck, but I was glad to see where everyone else here is at and try and catch up a bit.

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Posted Sun, 09/17/2017 - 17:10
Alexander D'Agosta

13 years old
weight: 118lbs
height: 5'5
bench: 125
squat: 230
mile time: 5:35

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Posted Fri, 09/15/2017 - 08:41
Riaan

Monday i did 3 sets benching 220x40, 330x15, and 450x5 was totaled after that

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Posted Thu, 09/14/2017 - 03:44
Christian

18
6'2
Bench 274x10
squat 340x8
All natural and Raw power
Mile time 6:23
I play FS for my High school, Only 2 scholarships so far... Is this good for a senior going into college?

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Posted Fri, 09/15/2017 - 00:39
zuhair

Bench press

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Posted Tue, 09/12/2017 - 14:56
Juan

19
5'9
bench 315
squat 450
deadlift 490
natural
mile time 6:05

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Posted Thu, 09/07/2017 - 19:55
Tim!!

5'0
235-lbs
515-bench
1035 Squat
1100 Deadlift

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Posted Sun, 09/10/2017 - 20:10
John Kindlesparger

Lol! Guess your the world record holder in weight class? 2645lb total thats almost 300 more than the superheavyweight raw record.

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Posted Thu, 08/31/2017 - 12:18
Ben

Going to max today, haven't done a single rep max ever

2 days ago I hit 3 sets, 8 reps @230lbs, 2mins rest - felt like I had 2 reps left on the last set.

I'm M/25/192lbs -- Any recommendations on what I should try today?

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Posted Thu, 08/31/2017 - 15:58
Riaan

On a monday i do 5x5 starting at 350 to 400, and a friday i do everything helping the bench like bord presses, close grip, lock outs and so on. I max every 3 weeks.

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Posted Tue, 08/29/2017 - 16:12
Riaan

i start benching after a year and is busy for 6 weeks and bench 450 raw.
is that good or normal.

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Posted Sat, 08/26/2017 - 20:23
JL

21 yrs old
159lbs
5'5"
400lb bench raw, no steroids. Benched 300 senior yr at 145lbs.
23 yrs old at NFL combine
225 lbs 30 times. 39" vertical, 4.55 sec 40
@ 159#. Squat 630lbs.
32 yrs old 175# 435 bench, raw. Retired heavy work after 33yrs old.
42 yrs old 180# 225 lbs 17 times. And don't work barbell bench ever.

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Posted Sat, 08/26/2017 - 19:55
Matt byrd

Bench: 365
Squat:475
Deadlift:505
Military press:225
I'm 19 years old

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Posted Wed, 08/23/2017 - 00:40
David Eric Dever

Bench: 315x5
Squat: 405x5
Deadlift:475x10 (haven't maxed)
Age 26
5'9
185

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Posted Tue, 08/22/2017 - 08:36
Zilla

Age 51 BW 255 HT. 6'3
Bench - 410
Incline- 355
Military - 225x4

This is 3 years after rotator cuff surgery.

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Posted Mon, 08/21/2017 - 13:56
Thomas Mckenzie

Age 36
Bench 500 raw ( nugenix)
285 lb

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Posted Mon, 08/21/2017 - 10:33
Steven Kilpatrick

Just got 315x8 on bench, I have a video of 315 for 6 on YouTube at 222 bw
Age: 22
Height:6'4
Weight: 223

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Posted Mon, 08/14/2017 - 17:07
Jeff USN

Age: 19
5'11 165Ib
Max bench: 235 (calculated), 225 tested
Max squat: 270

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Posted Mon, 08/14/2017 - 14:14
Big Baby

Big Baby
5'10" 235
Fat
short arms
really fat

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Posted Sun, 08/13/2017 - 01:53
Luis Gutierrez

I am 17 yrs old
230 lbs
5'8
Max bench 415
Max dead lift 445
Squat 450
Military press 190
Incline 345
Calf raise 905
Max curl 200

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Posted Thu, 08/17/2017 - 08:55
G Fischl

I've got to call you out on this. I just don't believe that at 17 years old that you can do a 415 bench. I think there is a a lot of BS floating around here. Drop it on YouTube and lets see the rubber hit the road. I work with a lot of very large football players and they just don't get their strength until they hit about 20 years old. No such strength at 17, doesn't happen. You would be some kind of freak of nature to hit those stats.

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Posted Thu, 08/17/2017 - 16:59
Luis Gutierrez

Say bro don't be jealous just bc you don't think It's possible but i max hit 315 10 times your boys just don't have what it takes to be a REAL weight lifter if ypu average them by my weight and age they are way below me, by my standards.

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Posted Sun, 08/20/2017 - 07:19
Chew

I would like to see it too. Show us a video, bud. Prove it to the world, Hercules. Show us what you got. And when you do, tell us how you achieved these out-of-this-world gains, man. Don't keep it to yourself.

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Posted Sat, 08/19/2017 - 13:17
Nicoli

How tf is your military press so low compared to the other stats. I bench 375 and my military press is 230. If your bench is over twice your military press then there's a problem. Where's your 415 bench video? lol There's no way you can curl that much either btw. Unless your swinging it up.

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Posted Thu, 08/24/2017 - 13:22
james

As soon as I read "i also did creatine" you lost all credibility in my book. You say it like it's a steroid or something. Almost EVERYONE in the powerlifting/bodybuilding community uses creatine supplements. I don't think you even know what it is. That or you're just trolling which reading your past comments is probably the case.

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Posted Mon, 08/21/2017 - 19:42
Luis

The reason as to why my bench press is so massive is that bench press is the thing i mostly work on bro bro i also did creatine and work at it everyday youngings.Y'all grown men are just mad because a TEENAGER is putting y'all grown men to shame i mean y'all's generation just isnt built to lift as much as the up-and-coming lifters that are the future of this world.

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Posted Tue, 08/29/2017 - 09:01
Zilla

Lmao, new generation is small and petite all scientific. Older generation is who started all this. Puhleeze! Nobody jealous of what you claim. As for whether or not a 17 year old can bench over 400, yes they can but they would be doing it by the book since they were say 11 or 12. There is a kid who is now a senior that is highly recruited in our county, plays linebacker. Junior year benched 450, has a 45" vertical leap weighing in at 215. So yeah, it can be done. been training my nephew since he was 10, by the time he was 12 we started letting him do lower reps. He is 15 now, benching 325 weighing 175. Real low body fat percentage, wrestles and plays football.

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Posted Mon, 09/11/2017 - 23:03
Noah Sons

Come on! No way in hell!! I'm 21 and lift with extremely serious athletes and body builders on a daily and there no way those stats are accurate!! Just man up and accept you probably bench 135 ha!

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Posted Tue, 08/08/2017 - 09:01
Josh

Ya 35 I'm 3ft long

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Posted Mon, 08/07/2017 - 23:15
Calvin USMC

I am 41
5'10.5
170lbs
Military press 85 once have done in the past.
Bench 300lbs
Curl about 120 10 times
Hate squats but, do other leg workouts.
Just really getting back into lifting. Been around 300 for years but, feel the need to get back into it. I am vegan (referring to the diet). You guys in your fourties any advice.

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Posted Mon, 08/14/2017 - 20:45
Calvin USMC

Correction...military press 185 once

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Posted Fri, 08/04/2017 - 17:20
Lon

age 69, wt 194, just did bench,195lbs for 8 reps-calculates to 247 1 rep max. 3 day workouts, MWF, include all muscle group warmups to: Fridaty 7-8 reps to failure-then one set plyos @ 50% 1rm 5 reps, Wednesday 7 sets of 3 rep plyometrics @ 40-50% 1 rep max, and Monday 2 reps to failure-again 5 rep plyos. Easy workouts mentally, would like to see AARP fund research for baby boomers for strength and muscle mass. we need not have to transition through a rest home to meet our maker.

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Posted Fri, 08/04/2017 - 16:38
Big Will

Had surgery1 yr ago 40 yrs old and bench press 450 3 reps.

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Posted Mon, 08/07/2017 - 20:01
Trayvis

Where's Dru Hill?

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Posted Thu, 08/03/2017 - 18:45
Ralph medora

I'm 5,9 210Lbs I'm 15 years old bench press 225 squat 315 deadlift 385

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Posted Thu, 08/03/2017 - 17:06
Sebastian Mooney

17 years old 140lbs just PRd at 235 for 3

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Posted Thu, 08/03/2017 - 07:36
Teery

29 y/o national bodybuilder
5'7 232lbs
Squat 640
Bench 425
Dead 660

I don't train for strength at all it just transfer over I guess lol

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Posted Wed, 08/02/2017 - 11:26
David

This is actually the most accurate 1 rep max predictor I've tried. pretty much bang on for my 3rep max.
Age: 55
Height 5' 9.5"
Weight 78kg / 171.6lbs
Recent 1 rep max was 123.75. Aiming to hit 130kg by Xmas. Used to do this about ten years back at 73kg/160lbs.

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Posted Wed, 08/02/2017 - 02:16
Tristan

Age:20
Height:6'3
Weight:280
Squat:505
Bench:380
Deadlift:625

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Posted Tue, 08/01/2017 - 17:20
Jason

5'11, 170 lbs
15yrs
Bench 1rm approximately 150

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Posted Fri, 07/28/2017 - 10:57
Robin

6'1" 23years
BW about 175/79(kg)
Bench 231,5/105
Deadlift 418/190
Squat 287/130