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:

Posted on: Fri, 06/02/2023 - 00:57

Bench 275x14 fairly consistent; can only get 350lbs for 1 thus far, no lift off.
Calculator says I should be just north of 390. We shall see soon! 6’1” 240lbs; almost the big 5 0.

Jonathan Gibson
Posted on: Tue, 05/30/2023 - 21:04

I did 225lbs 10 reps after 135 10rep amd 185 10 rep. Maxed 275 hoping 300lbs soon ; not bad reaching PR’s at the age of 54

Posted on: Tue, 05/30/2023 - 12:32

Hit 205 for 8 on flat bench, weight (150, 5-10) my goal is 3 plates on bench.
Hit 475 for 1 on DL. Goal is 500.
Never hit squats but do leg press and squat machines.

Ran distance in college.

Ultimate goal is to run a sub 5 min mile after DLing 500lbs

Posted on: Mon, 05/29/2023 - 20:49

I am 16 155lbs and bench 195 squat 295 and deadlift 315

Posted on: Mon, 05/29/2023 - 13:50

Good calculator, I think it's about 95+% accurate for me

Abram Hernandez
Posted on: Mon, 05/29/2023 - 13:05

Did a set of 5 at 175, then went and got a 1 rep Max of 200! Current goal now is 225!

Mike S
Posted on: Fri, 05/26/2023 - 15:11

Age 50, weight 185 height 5'10''
Goal is 300. Today, I did 5 reps of 250 but only after did sets of 7 at 205 and 225. I'm moving up slow to ensure I don't over do it. If I do get to 300, will set a new goal for 3 plates (315). That will probably be my stopping point and from there, just enjoy the workout to stay in shape.

Posted on: Tue, 05/23/2023 - 10:31

Age 15, i currently weight 157 pounds for 5ft8 and i can bench 135x10
Doing 175 PR

Posted on: Tue, 05/23/2023 - 09:26

41, 5’-9”, 225lbs. Former athlete who let him self go, was almost 300lbs. Began lifting again 4 years ago. Home gym with dumbbells to 85lbs. Out grew home gym and recently joined a real gym in November. I work out alone and can bench 275 6x, but on smith machine. Is there a significant difference in max weight from a smith machine v. A regular flat bench?

M&S Team Badge
Posted on: Thu, 06/01/2023 - 08:36

Hey Danny, glad you're back to training and putting in the work.

The bar on the Smith Machine doesn't provide as much resistance as a free barbell because of the track. You don't have to work as hard to stabilize it, and the bars are typically lighter. So, if you're doing two plates and a quarter per side, then you're likely benching around 250-260 instead of 275.

Now, if you've considered that and you're using 275 total on the Smith, then it's more comparable, but you still have the luxury of stabilization on the Smith. When it comes to strength, nothing truly compares to free weights and gravity.

Ryan Rieker
Posted on: Mon, 05/22/2023 - 23:01

I am 15 max is 160 and I can do 120 for ten

jesus deluna
Posted on: Mon, 05/22/2023 - 12:31

i weight 163lbs im 5'6 and im 14 years and bench 240lbs and have only trained 13 months strict

James Miller
Posted on: Fri, 06/02/2023 - 21:26

Dang I am 14 5’4 and weigh 130 pounds and my max is 110 but I hardly work out and I’m training hard now and taking creatine.

Bancker Appleman
Posted on: Mon, 05/22/2023 - 08:39

I am 15 years old 6' 175lbs i got 190 up last week for the first time

James Adams
Posted on: Sat, 05/20/2023 - 20:37

Age 42 weight 165 height 5'6"
I can do 201 for 11 reps but 5 minutes later I can only do 221 for 5. So my max bench is 273 and 250. I did 251 last week, but I have my doubts about 273.
Maybe I should start with 221 after my warm up next week

Daniel Jones
Posted on: Thu, 05/18/2023 - 18:03

I am 14 been lifting for about 6-7 months and hit 120 for 3 5’8” 145lbs

Posted on: Mon, 05/29/2023 - 05:47

Is that pounds or kilograms bro. Either way it’s still impressive for your age.

Posted on: Tue, 05/30/2023 - 16:18

I'm 14 been lifting for like 2 years and I'm 6 feet 140 pounds bench 185 for 1, but 155 for 6.

Luke Johnson
Posted on: Wed, 05/17/2023 - 09:00

I am 29 years old 6'2 230 BW, I was able to bench 350 for 15 and it said my max should be 516 lbs. I was able to hit 520 today. Very accurate scale

Posted on: Tue, 05/16/2023 - 16:08

I have used the 1RM calculator for years and it has always seemed pretty close. I haven't tested a 1RM in years but thought I would this past Saturday.
I had recently done work sets of 6 with 265. 265 for 6 reps equals a 1RM of 319 on the calculator.
Also had gotten 225 for 14 reps recently at the end of a bench workout. 225 for 14 reps equals a 1RM of 325 on the calculator.
Saturday I worked up to and successfully pressed 315 for 1 rep.
Although I got it with relative ease, I'm not sure I had any more in me and at 53 years old didn't really want to put the ol shoulders to the test.
This 1RM calculator nay not be perfect for everybody but it seems to calculate it as close as anything I've seen.
6'1", 197 lbs

Posted on: Mon, 05/15/2023 - 12:18

I'm 28 yrs old, 5'10" and 177lbs bodyweight. I've done a lot of pushups over the years and just started bench pressing a few months ago. I can do 170lbs for 9 reps (scale said my 1rm is 221) or 180lbs for 6 (scale said 216 1rm.) I just tried 1RM and hit 220. I think I could have done a bit more, but actually didn't have a spotter so I didn't try. Scale seems accurate.

Raymond Clay
Posted on: Wed, 05/24/2023 - 07:05

Try it on a squat cage with the pins set at chest height. If you can't do the weight then you have the pins there to catch it for you.

Posted on: Mon, 05/15/2023 - 00:15

I weigh 162 I rep 225 10 times it says 299 gonna try in two weeks to max hopefully join 300 club

Roger Ingram
Posted on: Sat, 05/13/2023 - 18:30

I am 52 weigh 270 and I did 2 sets of 20 with 325 on flat and 2 sets of 12 with 300 on incline

Joe mendoza
Posted on: Thu, 05/11/2023 - 02:27

Im 5”10 215 pounds BW, I bench 370 max, lately I can’t seem to get passed this barrier. I can do 315 for 5 , 345 for 2. I have been trying to get 385 for a while now and I just keep hitting a wall. Any advice is appreciated

M&S Team Badge
Posted on: Thu, 05/11/2023 - 06:42
Posted on: Sat, 05/13/2023 - 12:50

Try to deload for a few weeks where you literally hit 1 plate on flat, incline and decline. And do more shoulders reps and workouts.

Posted on: Wed, 05/10/2023 - 13:23

I was able to do 155 for 10, calculator said max was 205. Went for max and hit 205. Very good scale

Posted on: Mon, 05/29/2023 - 05:48

Ik it’s fairly accurate

Posted on: Wed, 05/10/2023 - 13:02

Decided to bench my bodyweight for AMAP. Weighed 158.6, so put 160 on. Did 17, which estimates to 245. Not sure I can do that. I can barely do 225 for 1.

Lincoln Ames
Posted on: Tue, 05/09/2023 - 00:00

Im 15 benched 225 for 15 reps
my max bench is 330
-Vey Accurate-

Jonathan Gibson
Posted on: Tue, 05/30/2023 - 21:07

That’s awesome

Jean ter tertren
Posted on: Thu, 05/04/2023 - 17:19

19 ans une rép a 140 en un an et demi de muscu je fais 125 fois 6 et 110 fois 11 je peux apparement tester 150

M&S Team Badge
Posted on: Fri, 05/05/2023 - 06:45

Translated from French:

19 years old, one rep has 140 in a year and a half of strength training. I do 125 times 6 and 11 times. I can apparently test 150.

Posted on: Tue, 05/02/2023 - 11:26

275lbs for 7 reps, I weigh 206. Not bad don't
Think leads to 340 max , would say 325-330

Raymond Clay
Posted on: Thu, 05/04/2023 - 08:55

This thing seems to be just about spot on with it's calculation in the 5 rep range. I think you're probably selling yourself a little short but, not by much.

Posted on: Wed, 05/10/2023 - 11:06

285 x 5 reps..... you should be able to 1rep more than 300.

You may have a mental barrier to adding the 3rd plate (315 lbs). Often guys plateau around 2 or 3 plates then have breakthrough; alot of which is mental. Keeping Pressing!

Posted on: Sun, 05/07/2023 - 01:26

I bench 285 for 5 reps, calculator says my max should be 333 but best I have gotten is 300 lbs.

Posted on: Sat, 04/29/2023 - 15:52

An easy 225*15 just put me at 332lb. Seems accurate since 315lb was light besides wrestling j-hook positioning last night. I'll probably stretch some joints at 332lb, add 5kg collars and 2.5lb change plates to 315lb this next week for 331.5lb. Swapping a pair of 45lb plates with 25kg for 245 instead of 225lb added a quick 3reps to 225 over 2-weeks of a light schedule with home repairs and baby duty. Seems gains are consistent with at least 50sets a week and muscle confusion with different styles of plates.

Posted on: Wed, 04/26/2023 - 16:52

Im 17m , i can bench 70kg for 8 reps
My lax rn is 82.5 but the calculator
Said i could do 89 witch seems wayyy too
High when using this on lower weight or less
Reps its more reliable in my eyes

Posted on: Wed, 04/26/2023 - 10:31

i got 1.33e+115Kgs is that goood?

M&S Team Badge
Posted on: Sun, 04/30/2023 - 14:33

It is. Set a goal of 120 and let us know how you do. Thanks for reading M&S!

Posted on: Wed, 04/26/2023 - 08:31

I'm 5'9" 160lbs. I have been doing over a hundred push ups a day for last few months. Haven't benched in years. I did 185 today for 5 reps. Tomorrow ima try 225

Dylan L.
Posted on: Wed, 05/03/2023 - 03:58

yo i can do 185 for about 5-6 reps depending on the day so i was just wondering how you went with it

Lincoln Ames
Posted on: Tue, 05/09/2023 - 00:02

Did u get it???

Posted on: Wed, 05/10/2023 - 11:10

Michael... I've been doing the same thing.

I haven't seriously workout in years and only in the gym 4-5 times in the last year. I do a lot of push-ups, usually each set to failure (~50).

Recently, I'm doing a 5K Push-up challenge. I'm day 10 (1400 complete).

I'm 42 y/o, 205LBs. I benched 225 x12 reps. It has been nearly 20 years since I've been this strong. Only 5 reps off my PR from College when I worked out constantly and heavy.

Joe Stoves
Posted on: Sat, 04/22/2023 - 00:54

Hey (Roger?), I was wondering how or what model this 1RM calculator uses and the 1RM table on an adjacent M&S page uses? I am looking to compare my own progression values and the different formulas such as Brzyski and the like. Thank you for your help!

M&S Team Badge
Posted on: Sat, 04/22/2023 - 13:59

This was made before I jumped on board, Joe. I will have to ask my editors and get back to you.

David F.
Posted on: Mon, 04/17/2023 - 16:02

I just turned 50 last month and can bench 225 but only 5 reps. I think the calculator is about right but maxing makes me nervous. Concerned with my shoulders re: bursitis and rotator cuff. No one thinks less of me if I stay 2-3 inches above my chest, right?!?

Austin Oxner
Posted on: Tue, 04/25/2023 - 22:30

Based on your age and prior injuries, no one will think anything of a more limited range of motion for you. Keep your joints and shoulders healthy, and don't worry about the naysayers. 225 for five at your age is still good. I would probably stay at 225 for awhile and focus on getting up to the 8 to 10 rep range, and keeping the shoulder healthy. If you do that and still feel good, start slowly going up. Based on your age, focus more on longevity and less on maxing out a PR. As for RoM, don't worry what anyone thinks. Best of luck and happy lifting man.