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, 09/03/2015 - 11:16
Duck

The calculator is pretty close. I'm 6'0 245 and can bench 315 4 times. It says my max is 364 when its 360. Not too bad

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Posted Wed, 09/02/2015 - 03:46
Bert

I'm 16, 5' 10", 145lbs. just checked the calculator & my max is 415lbs. This was spot on. Everyone be jealous that you will never be me. You guys are a bunch of skinny beta cunts. cum at me kermit

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Posted Wed, 09/02/2015 - 22:26
Josh

You're 5'10 and 145 lbs? That's skinny AF and I doubt you can bench 415

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Posted Mon, 08/31/2015 - 21:45
Rex

The calculator is close, but not quite there. My final set today was 315X9. The calculator shows my one rep max as 410, but I haven't knocked out 395lbs this year. I've done 390lbs for a clean, slow single and 370X2, but I haven't done 395 for s single.

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Posted Sun, 08/30/2015 - 15:09
marko

these are always off for me. I just did 220 for 13 reps but my max is barely 285 not 312 lb as the calculator suggests. maybe it's because I'm more used to higher reps?

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Posted Thu, 09/03/2015 - 12:51
jhonny tigger

1st Warm up set of 10 with the 45 lb bar next set 135 touch n goes bring down slow barely touch ur chest and explode up with each rep do six to 8. Rest a few min before your next set. Put 225 do a oneexplosion rep rest 30 sec pick it up again for two more reps. Jump to 275 you should be able to get two powerefull reps make sure your form is on point. Now.. put 305 on the bar lift off control the weight with all you got all the way to your chest barely touch EXPLODE WITH ALL YOU HAVE as you press squeeze the bar as hard as you can as if you were trying to break it in half. I use this formula every bench day I am no up to 330 for one rep

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Posted Wed, 08/26/2015 - 19:54
Mac

I feel like this is pretty close. I'm 26, 5 10", 170, and bench 225x5. My last 1RM was 260 and the calculator said 263.

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Posted Tue, 08/25/2015 - 14:55
Mike

i started bench pressing in February 2015, I was 173lb n benched 205lb Max once, 6 months later August now I max out at 300lb being 185lb @ 5' 7.5" 21 yrs old..

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Posted Sun, 08/23/2015 - 09:29
Rod the old guy

50 and only maintaining. 225x30 warm up, 315x10x2, 365x5x1, 405x4x1 then 225x20x2. The calculator is pretty accurate i can push 405x6 and it is pretty close to my ORM.

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Posted Sun, 08/23/2015 - 00:03
Alphawolfeao

I did 405 for 4 reps. It says my max is 458! 6'1" 290lbs. How can I increase it? Thanks...

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Posted Sat, 08/22/2015 - 17:24
Jared Robles

Help! I used to bench press 285 and more, but than I suffer a shoulder injury, now I just bench 265 and its difficult to increase the weight in the bar.

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Posted Mon, 08/24/2015 - 23:14
Mike

After unracking the bar turn your elbows inward. Takes some getting used to but it will relieve the pressure on your shoulders & transfer it to your pecs. Also the bar will want to come down much lower on your chest , about at the solar plexes , let it. There are some great tutorial videos by Ed Coan & others. Hope this helps. Stay strong.

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Posted Sat, 08/22/2015 - 02:47
Benz

Im 21 yrs 5'9 180 nd bench 265 is dat good nd squat 375

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Posted Mon, 08/24/2015 - 23:16
Mike

No deadlift?

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Posted Tue, 08/18/2015 - 00:04
Joe Momma

If your reps are dirty, then this calculator will not do anything for you. 185 lbs for 20 reps with long pauses at the top while bouncing the bar off of your chest at the bottom does not equate to a 299/300 lb bench press. Time your presses with consistent movement and good form, then come back and input your numbers.

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Posted Fri, 08/14/2015 - 09:46
Andrew

21 yrs old, 5'4 and 175 lbs. 270 for 4 reps, max at 305. guess I'll have to try it!

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Posted Sun, 08/16/2015 - 00:11
Rman101

You're a solid foundation, aren't you? Lol. Impressive. That calculator is definitely not accurate. Everyone tweaks a workout plan and will have odd gaps that prove that table false. Says my max is 178 when it is 185. I mean for a max, it shouldn't be 2 lbs off, ya know.

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Posted Thu, 08/13/2015 - 23:18
Shane

This says it converts pounds or kilograms. How do you know which one it is doing? I can't find where to switch it. '

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Posted Sat, 08/15/2015 - 22:12
Mike

Just divide by 2.205

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Posted Mon, 08/17/2015 - 13:26
Shane

It would help if the site made clear a) if it is showing pounds or kilograms and b) that there is or isn't a way to show both. I assume it is showing pounds, right? (It doesn't make that clear, either)

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Posted Mon, 08/17/2015 - 08:47
Jason

Shane, this calculator works for any measurement system. If you can bench press 50 kittens 10 times, it will calculate how many kittens you can bench one time. It doesn't matter what basis you use for your measurement.

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Posted Tue, 08/11/2015 - 10:53
Chris

I am 15 years old and 250 lbs, I did 225 for 14 reps and my max is 325

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Posted Mon, 08/10/2015 - 12:13
David

I'm 16 years old weighing 180 and my Max bench is 135 it's sad I know especially since I play football how do I get it above 200 that is my goal

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Posted Sat, 08/15/2015 - 22:10
Mike

Since you are one of the very few people on here who is honest about how much your doing & apparently is using proper form ( pausing the bar on your chest for one to two seconds & then pressing while keeping your butt planted on the bench). I will take the time to help. Usually I don't bother because people wont listen. So this is what I use for powerlifting training. First do deadlifts once a week & squats one to two times a week. I know it sounds strange but squats & DL increase your testosterone & HGH. Now for a customized bench program for you. 45lbs x 10 reps x1 set.Then 55x6x1. 70x5x1. 85x5x1. 105x3x1. 120x3x1. follow for 2 weeks then increase last set to 120x3x2. for two weeks then 120x3x3 two weeks. If you get all the reps for every set then increase the weight on the last ( working) set by 5lbs. Do this every 6 weeks. Bench 1 time a week. You can very slowly increase the other weights also. There purpose is not to tire you out but to prime your muscles for the working set. Hope this helps you out. Best of luck.

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Posted Sun, 08/16/2015 - 00:04
Rman101

HeHey, I'm 20, last 8 months I started to lift to get more strong aND a little less endurant. I'm 5'4 and weigh 130. I bench 185 and went from 95 bench in the last 8 months. I will double my bench in a year! You need more reps with everything and Christmas tree the heck out of your workouts to stay lean for football. You don't want to get too slow. Of course still do your cross training and quick twitch muscle exercises. But do more reps even if it means cut back on weight. You need to take all the Branched Chain Amino Acids as you can (like BSN Amino X). I'm a vegan and I don't eat as much protein as I should. I eat less grams to my pounds ratio. It's more about eating just enough and do not kill your body with excess carbs, which slows it down all together. Only do that when you're needing more calories. Eat plenty of protein before bed, but not many carbs. Rely on simple sugars pre, during, and post workout so you don't add any weight you don't want.... this is what I'm doing and I'm sculpting and gaining like crazy. Again, Christmas tree everything (start out light with many reps, and reverse it from your max and end light with many reps)... Do Not max more than once a week and sometimes do Not more than 2 weeks... add reps and little more weight, then drop reps little bit and add more weight, and back and forth! I lift arms usually 3 times a week (Delts 2). Rest muscle groups 2 to 3. More you squat, usually more you bench. Always have safety bars and or spotter. I never have a spotter =/ praise the Lord Jesus and thank Him for everything, and you will make the propper gains. Bless you man, hope some of my advice helps =)

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Posted Sun, 08/16/2015 - 00:28
Rman101

Following my previous reply... Drink a little bit of pre workouts and plenty of salt and some sugar for during the workouts. Find what's good for you. Took me a coupletter of months to figure out what and how much of pre workout and during workout mixtures to drink, when to cut back, when to kidney cleanse just in case some processed junk were to stay around, and how much water to drink (a lot all the time). Etc... I also take TEST booster from Body Fortress (affordable) and take a month and off a week and every 3 or 4 months lay off of it and cut back on stuff for a month and then kill it again and see how you do and feel... always make a good log of exercises, reps and weights, and notes of how you feel and why you might not have done as well as last time or didn't or did increase weight and or reps.

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Posted Sun, 08/16/2015 - 00:37
Rman101

Don't be afraid of fats either. I consume a higher percent fat than my calorie intake is supposed to allow (which of course can very from person to person). You need those fats to absorb the excess of vitamins and nutrients you should be taking. Remember breaks are not bad to take if you don't feel well or have been maxing like crazy. I took a whole month off in those 8 months due to loss of equipment for that time! I even bike rode 100 some miles with Hills! a week which can be little too much Cadiz for what I needed =P. You'll make it bro. Remember who to thank for each day and each gain. Even for a loss. It all takes time.

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Posted Mon, 08/17/2015 - 01:58
coach

do weighted dips and tricep push downs for bench press increase also improve your arch and foot placement leg drive plays a crucial role in the bench press at least with power lifting

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Posted Thu, 08/20/2015 - 22:04
Jay

Do smaller wieght for more reps

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Posted Sat, 08/08/2015 - 02:36
Brandon

Im 18 weighing at 139 bench max is 215

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Posted Thu, 08/06/2015 - 21:00
John gren

Wow you guys are strong. I bench 165x9 and my max is 215.

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Posted Sat, 08/01/2015 - 05:38
Sam

17 yrs young, 6'1 225 . Just bought my first bench bar and weights. The bar is about 55lbs. Hit 285 for a pr. Tried 315 but my friend spotted with fingers for help. Definitely hitting 315 by next week

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Posted Tue, 07/28/2015 - 21:37
Madsen

I'm 5'8 weighing 175. Max on bench 325. Can do 225 16-17 times.
How can I increase my bench?

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Posted Tue, 08/04/2015 - 10:24
Mike Meadows

Bring the bar down slowly & let it rest on your chest for one to three seconds. Then explode off the chest while keeping your butt firmly planted on the bench.

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Posted Tue, 07/28/2015 - 10:06
Mark

Am 27 5'7 and weigh 198lbs and today I bench pressed 242lbs for 20 reps and have a 1 rep max of 391lbs on here not sure what it is really but id love to hit the 4 plates soon :D

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Posted Wed, 07/22/2015 - 19:43
Jacob

6 foot 185 pounds and my calculated max is 238 (11 reps of 175) but just 2 weeks ago i one repped maxed 215 so i dont know how accurate this is. I did just start the boring but big workout program ( its a 5-3-1 program) so i dont know if it has helped me that much that quick or what :/

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Posted Thu, 07/23/2015 - 21:19
Mike

This only really accurate if you keep the reps low. Try doing your max triple. It will be a lot closer to your true 1 RM.

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Posted Sun, 08/02/2015 - 14:26
Alex

Start with 60% reps 12 times then 65% 10 70% 8
75% 6 times then 80% 4. Then after that add 5lbs to your 215. Depending how easy it is to lift add 5-10lbs more. Keep going until you can't. That one before you can't life is your bench max. This is the routine I did for strength training

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Posted Sun, 07/19/2015 - 20:14
Gavin

I'm 16, weigh 156 pounds and 5"10. I push 205 6 times and have a max of 246.

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Posted Mon, 08/17/2015 - 17:27
Mark

No you don't.

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Posted Fri, 07/17/2015 - 21:05
Mike

I really wish everyone who posted there stats ( HAHAHA ) had to include a video. So those of us who actually know how to bench could laugh at the butts coming off the bench, bouncing off the chest, only coming half ( if even that far) way down ect.

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Posted Mon, 08/17/2015 - 13:30
Shane

I respect those who do everything by the book and perfect etc, but its hilarious when people make a huge deal over not pausing for a second or two or bouncing it. Who cares ... there is a technique to using the bounce that most can't perform properly anyhow. If someone is pushing mega weight and bounces it its kinda sad when someone has to hate on that.

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Posted Fri, 07/17/2015 - 09:18
Jonas

44 years old 6ft 195lbs, 225 25-28 reps, raw 1max 355
After 3 years back into weight lifting and working out. It takes me almost half an hour to warm up now.

At 24 years old 175lbs, 2-3 reps 385, raw 1 max 405

Started at 19 years old 5ft 10 in 115lbs soaking wet, 45 (the bar) 5-6 reps at best
Bench didn't help as much in sports. Clean an jerks is the ticket. In my prime about 315 all time best but 275 consistently.

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Posted Thu, 07/16/2015 - 20:46
Gino

I'm 26 5ft 6in I wiegh 156 ive been lifting for a little over four months and my max bench is 325 lbs I was wandering where that places me in my weight class . is there a star rating or percentage placement chart for something like this?

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Posted Thu, 07/16/2015 - 19:48
jason

Im 16 weigh 210 and max at 315 is that good

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Posted Sun, 07/26/2015 - 03:00
weak

no

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Posted Wed, 07/15/2015 - 22:46
Judge Camp

18, Weigh 220lbs, Bench 305.

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Posted Wed, 07/15/2015 - 17:46
b-train

I'm 50. I benched pressed since I was 14. Did 225 28 times once. Benched 405 once. Just had my second rotator cuff surgery. I now do 3 sets of 30 with 100 pounds on the machine with the ladies. Most college football programs don't bench anymore. It's all about speed and core and agility.
Stop benching. But if you must, and I get it, then warm up big time. If your not sweating, don't get on your back.

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Posted Fri, 07/17/2015 - 09:21
Jonas

44 years old agree with you bench kills your rotator cuff.

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Posted Fri, 07/31/2015 - 15:18
Scott Lloyd

Not sure if that is accurate, I think most college programs still bench.