Bench Press Calculator
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!
8.9K Comments
Just hit 315x8, currently on the path to 405. 365 fell 3 weeks ago, thoughts on future progress/how to structure my next few bench sessions?
Congrats on the progress so far, Peter. There are articles linked above that can help you make further progress, but of course other readers are welcome to share their own suggestions here as well. Keep us posted on the road to 405!
good for you
Been using this calculator for a few months and it’s probably the closest I’ve found to matching my actual bench. I tested it against a bunch of sets from 225x10, 275x6, 315x3 and 335x1, and the estimates were consistently within a pretty reasonable range of what I could actually hit. The 315x3 prediction was especially close.
I also like that it doesn’t give me some completely ridiculous number just because I managed to grind out one ugly rep with half my soul leaving my body. Some calculators see 315x5 and basically tell you that you should be benching 370, which is a great way to get humbled under a barbell.
Fairly accurate calculator.
59 yrs and Day 60 of powerlifting cycle. 240# body weight, working 5x5x295; 10x3x305 and 265x12/6/3 burnout set, rotating them every 2-3 days. Goal is 5x5x315 with max being whatever it is. Maxed out 455# 12 yrs ago. Hitting a plateau right now getting past 295 mark for 5 reps and 5 sets. Learning at this weight now and my age, I need 72 hrs rest before next heavy day. Why? Bench at this point is definitely whole body exertion. I'll get there. Plan is to do so by Day 117. I have time.
Now we're invested in this, Lawson! Thank you for sharing, and please check in with updates. What you're doing could be helpful for someone else trying to get their bench up. Thank you for reading M&S, and best of luck in your pursuit!
Appreciate you. You have to find the right mentor for the right phase. Currently, mine seems to be Dorian Yates; bit of a hybrid HIT intensity with a little more volume of workout sessions vs. a purist get in, get out. Using the in between days for core and legs. Not alot of cardio. Will change diet when I achieve and maintain the 315 rep goal.
I can hit 295 LBS for one max rep and my body weight is 216LBS. Height 6’2. My goal is 315 for one how can I achieve it thanks!!
One of those programs linked above can help you get there, Abdullah. Best of luck, and please keep us posted if you hit it.
It’s kinda close , I’m 185lbs and 53 years old . I benched 225x8 today . Then did a 1 rep max of 275
Im 15 at a bodyweight of 175 lbs. My max bench press is 245 lbs, but I don't train barbell bench that often and usually do incline smith. With correct training and implementing barbell benching into my routine, how much should I expect to improve?
Hey Braxton, hard to say because factors like experience, the program you use, recovery, and what you do outside of benching all play a factor. I would say that a goal of 260 within three months would be an optimistic but realistic goal if you're consistent with training and recovery.
Best of luck, and thanks for reading M&S!
I'm 28, 5'11 192 Pounds
I'd say this calculator is pretty accurate for the lower rep ranges
For example, I can do 225x12-13 and the max Says 312-315, but I can also do 305x3 and the max says 333... I haven't tried above 325 personally yet, but I also just started optimizing my training and recovery. Chances are 225 goes up for more reps, and I end up making 330+
We appreciate the feedback, Patrick. Once you feel ready to test yourself, we would love to know how it goes. Thank you for reading M&S!
Im 17 and can bench 315 for 6 reps
Im 13 and can bench 215 lbs 2 times
That's great, Riaan! We appreciate you reading M&S. Keep lifting!
I'm just about to hit 63 and I want to start strength training as things are starting to ache, drift south and generally fall apart!! At my age should I be bothering to seek my 1RM on the basic lifts or would I be better spending my time just starting light and working up?
Hi Colin, I would suggest starting light and working up. Unless you intend to enter a powerlifting meet, there is no need to be testing maxes. Focus on form and building muscle, and strength will come along the way. Thank you for reading M&S!
Im 24 i weigh 84.50kg at the moment I'm cutting but at the same time I'm pushing to hit higher weights or reps every week. I'm aiming for 140kg bench press this year so I wanted to see where I'm at. Last monday I tried for 130kg first rep felt easy so i tried for a second rep but I went down too slow and got tired and needed a light assist to get it up past halfway. I'm planning to try again next Monday should I try for 130kg again and see how far I can get or can I try for 135kg 1 rep max
Hi, Anmar. I would suggest actually waiting a couple weeks before trying again. A max lift can take its toll, and doing it multiple weeks in a row may actually decrease your chances of going up. When you do try again, I would suggest testing yourself with a lighter weight such as 110 or 115 to see how it feels, then determine if you have a shot at 135.
Either way, good luck, and thank you for reading M&S!
I'm 50yrs old and 150pds how much should be bench pressing?
Hi Tommy, many factors go into that, including your experience training and overall health. Many people that are here reading M&S are dedicated lifters, meaning the average lifts here would be above what many men can do. If you're healthy overall and new to training, I would say that a first solid goal would be to bench your bodyweight.
I’m 64 and weigh 180. I can bench 175 11 times. How accurate are these calculators in your opinion? I really do not want to try and max out at my age but it’s kind of nice to know what my max would be
Hey Steve, I won't guarantee it down to the pound, but it will be close enough to assume a reasonable estimate.
I am 15, and i weigh 126lb, today i benched 200 pounds for 2.5 reps, is that something i should be proud of? How good is this? I’m 5’9 so it doesn’t look like i even workout which sucks lol!
Hi Tim, I am going to share the same exact answer I shared for someone else that asked a question much like this.
Assuming you're male (apologies if not), it's believed that 4.05 people on the planet are male. 15% of those men train regularly, making the new number around 607.5 million. A third of those men train regularly enough to fulfill strength potential or have genetic potential that makes them strong enough to bench press their bodyweight already. Now, we are at around 200,000,000. That is roughly 5% of all men on planet Earth.
Those numbers are for adult men that can bench their bodyweight once, you're a teenanger and are doing over 70 pounds more for reps. You may not be the strongest teenager in the world, but yes, be proud, but also don't settle. Set bigger goals and keep chasing.
I did 100kgx12 it says my 1rm is 139, I did 135x1
That is a very close comparison, Olaf. Strong numbers as well! Thanks for reading M&S!
I am 16 and weigh 175 and just did 225 for 7! Is this something i should be proud of?
I did a little research for you, KS. Assuming you're male (apologies if not), it's believed that 4.05 people on the planet are male. 15% of those men train regularly, making the new number around 607.5 million. A third of those men train regularly enough to fulfill strength potential or have genetic potential that makes them strong enough to bench press their bodyweight already. Now, we are at around 200,000,000. That is roughly 5% of all men on planet Earth.
Those numbers are for adult men that can bench their bodyweight once, you're a teenanger and are doing 50 pounds more for a set. You may not be the strongest teenager in the world, but yes, be proud, but also don't settle. Set bigger goals and keep chasing.
I touched 245 for the first time today and did it for 4 reps which still sets my max around 275, so this calculator seems very accurate. but thank you so much for all that information, I will shoot to hit 300 and be very proud!
Keep us posted on how you progress. Would be great to see your updates here!
I'm 16 and can do 120kg for 5, almost 6. Is 140kg worth a try soon? The calculator says my max is exactly 140kg
Hey Finn, I would test myself with 130 first and see how that goes. If it goes up easy, then yes, 140 is definitely within reach. Make sure you have spotters just in case, but I hope you'll share an update on how it went. Thank you for reading M&S!
This bench press calculator is spot on. I can do 255 pound bench press fo 12 repetition. The calculation says I can do 350 it is spot on . I am 69 years old my goal is 365 I can bench press 315 for 4 repetition. My question is what would be the warm up sequence for me to reach at 365 the other question would you cut your volume in half a week before I attempt to try the one rep max or the 365
Glad the calculator is accurate for you, Tony, and big respect for the numbers at your age.
Warmups should be minimal. Just enough to feel the weight and get blood to the muscles. If I was you, I would do sets of 3-5 up until 225. Then from 275 up, I would only do singles. And yes, restrict the volume so you are best prepared for the max attempt. Best of luck, and thank you for reading M&S!
At age 62 and a body weight of 245 I bench 425
Is it worth a shot to try 100kg next push day (in 4 days) if today I benched 80kg for 7 reps with potentially 1 rir (no spotter so I called it off for safety)?
Hi Aron, with a spotter, yes. It would be worth it. Don't go to failure on any of your warmups. Make sure you leave energy in the tank for that big lift. But if it was me, I would give it a shot as long as a spotter was there.
i pressed 120 kgs for 6 reps today can i press 140 kgs?
Hi there, it depends on the person. Some are stronger for reps while others excel at single rep power. I do believe it is worth an attempt. I am very confident you can do 130 and potentially 135. If you attempt it, use 135 as your gauge before attempting 140. I hope it goes well, and thank you for reading M&S!
Hit 225lb x 2 at age 64. First time north of 225lb since my early 30s. Goal now is to maintain this strength while dropping 7 to 10 pounds. Creatine and bench press 3x a week made the difference.
Love it, Rich! We are here for support and guidance as you work towards your new goal. Thanks for sharing and reading M&S!
Right now i have 80kg for 7 and 90kg for 2 also 85kg for 3.5 reps how should i move forward now? Should i go for 95 or get abit stronger with 90 and 85? My goal is 100kg and im around 174cm and 67kg bw
Hi Mishalok, thank you for reading M&S!
I would stick with 90 and even do more with 85 first. If I was in your position, I would train until I could 85 for 5, then set a goal for 90, etc. Once you can do 90 for 5, I believe you have a shot at 100. I hope this helps!
Yo thanks for the info 2 days ago i got 2 new prs 85kg for 5 reps and then 90kg for 3 still looking forward to that 100kg goal
If you got 90 for a triple, I am very confident that 100 will happen. Keep us posted!
If I can hit 190 for 3 sets of 5 you think I can do 225