Instructions
This bench press max chart can help you work out your 1 REP MAX. This is the simple "old school" method of calculating your 1 REP MAX. It's simple to use, just select the weight from the side column and the number of reps from the top. Where the two connect is your approximate 1 REP MAX bench press. The first table is in pounds and the second table is in kilograms.
Remember, this chart is only meant to be used as a guide. The only way you're going to know your true 1 REP MAX is to get in the gym and do it!
To calculate your bench the easy way use our Bench Press (1RM) Calculator.
Bench Chart in Pounds
2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | |
135 | 141.3 | 147.3 | 152.6 | 157.5 | 162.3 | 166.9 | 171.3 | 175.5 | 179.6 | 183.5 | 187.2 |
140 | 146.6 | 152.7 | 158.2 | 163.4 | 168.3 | 173 | 177.7 | 182 | 186.2 | 190.3 | 194.2 |
145 | 151.8 | 158.2 | 163.9 | 169.2 | 174.3 | 179.2 | 184 | 188.5 | 192.9 | 197.1 | 201.1 |
150 | 157.1 | 163.7 | 169.5 | 175.1 | 180.3 | 185.4 | 190.4 | 195 | 199.5 | 203.9 | 208.1 |
155 | 162.3 | 169.1 | 175.2 | 180.9 | 186.3 | 191.6 | 196.7 | 201.5 | 206.2 | 210.6 | 215 |
160 | 167.5 | 174.6 | 180.8 | 186.7 | 192.3 | 197.8 | 203 | 208 | 212.8 | 217.4 | 221.9 |
165 | 172.8 | 180 | 186.5 | 192.6 | 198.3 | 203.9 | 209.4 | 214.5 | 219.5 | 224.2 | 228.9 |
170 | 178 | 185.5 | 192.1 | 198.4 | 204.3 | 210.1 | 215.7 | 221 | 226.1 | 231 | 235.8 |
175 | 183.2 | 190.9 | 197.8 | 204.2 | 210.4 | 216.3 | 222.1 | 227.5 | 232.8 | 237.8 | 242.7 |
180 | 188.5 | 196.4 | 203.4 | 210.1 | 216.4 | 222.5 | 228.4 | 234 | 239.4 | 244.6 | 249.7 |
185 | 193.7 | 201.8 | 209.1 | 215.9 | 222.4 | 228.7 | 234.8 | 240.5 | 246.1 | 251.4 | 256.6 |
190 | 198.9 | 207.3 | 214.7 | 221.7 | 228.4 | 234.8 | 241.1 | 247 | 252.7 | 258.2 | 263.5 |
195 | 204.2 | 212.7 | 220.4 | 227.6 | 234.4 | 241 | 247.5 | 253.5 | 259.4 | 265 | 270.5 |
200 | 209.4 | 218.2 | 226 | 233.4 | 240.4 | 247.2 | 253.8 | 260 | 266 | 271.8 | 277.4 |
205 | 214.6 | 223.7 | 231.7 | 239.2 | 246.4 | 253.4 | 260.1 | 266.5 | 272.7 | 278.6 | 284.3 |
210 | 219.9 | 229.1 | 237.3 | 245.1 | 252.4 | 259.6 | 266.5 | 273 | 279.3 | 285.4 | 291.3 |
215 | 225.1 | 234.6 | 243 | 250.9 | 258.4 | 265.7 | 272.8 | 279.5 | 286 | 292.2 | 298.2 |
220 | 230.3 | 240 | 248.6 | 256.7 | 264.4 | 271.9 | 279.2 | 286 | 292.6 | 299 | 305.1 |
225 | 235.6 | 245.5 | 254.3 | 262.6 | 270.5 | 278.1 | 285.5 | 292.5 | 299.3 | 305.8 | 312.1 |
230 | 240.8 | 250.9 | 259.9 | 268.4 | 276.5 | 284.3 | 291.9 | 299 | 305.9 | 312.6 | 319 |
235 | 246 | 256.4 | 265.6 | 274.2 | 282.5 | 290.5 | 298.2 | 305.5 | 312.6 | 319.4 | 325.9 |
240 | 251.3 | 261.8 | 271.2 | 280.1 | 288.5 | 296.6 | 304.6 | 312 | 319.2 | 326.2 | 332.9 |
245 | 256.5 | 267.3 | 276.9 | 285.9 | 294.5 | 302.8 | 310.9 | 318.5 | 325.9 | 333 | 339.8 |
250 | 261.8 | 272.8 | 282.5 | 291.8 | 300.5 | 309 | 317.3 | 325 | 332.5 | 339.8 | 346.8 |
255 | 267 | 278.2 | 288.2 | 297.6 | 306.5 | 315.2 | 323.6 | 331.5 | 339.2 | 346.5 | 353.7 |
260 | 272.2 | 283.7 | 293.8 | 303.4 | 312.5 | 321.4 | 329.9 | 338 | 345.8 | 353.3 | 360.6 |
265 | 277.5 | 289.1 | 299.5 | 309.3 | 318.5 | 327.5 | 336.3 | 344.5 | 352.5 | 360.1 | 367.6 |
270 | 282.7 | 294.6 | 305.1 | 315.1 | 324.5 | 333.7 | 342.6 | 351 | 359.1 | 366.9 | 374.5 |
275 | 287.9 | 300 | 310.8 | 320.9 | 330.6 | 339.9 | 349 | 357.5 | 365.8 | 373.7 | 381.4 |
280 | 293.2 | 305.5 | 316.4 | 326.8 | 336.6 | 346.1 | 355.3 | 364 | 372.4 | 380.5 | 388.4 |
285 | 298.4 | 310.9 | 322.1 | 332.6 | 342.6 | 352.3 | 361.7 | 370.5 | 379.1 | 387.3 | 395.3 |
290 | 303.6 | 316.4 | 327.7 | 338.4 | 348.6 | 358.4 | 368 | 377 | 385.7 | 394.1 | 402.2 |
295 | 308.9 | 321.8 | 333.4 | 344.3 | 354.6 | 364.6 | 374.4 | 383.5 | 392.4 | 400.9 | 409.2 |
300 | 314.1 | 327.3 | 339 | 350.1 | 360.6 | 370.8 | 380.7 | 390 | 399 | 407.7 | 416.1 |
305 | 319.3 | 332.8 | 344.7 | 355.9 | 366.6 | 377 | 387 | 396.5 | 405.7 | 414.5 | 423 |
310 | 324.6 | 338.2 | 350.3 | 361.8 | 372.6 | 383.2 | 393.4 | 403 | 412.3 | 421.3 | 430 |
315 | 329.8 | 343.7 | 356 | 367.6 | 378.6 | 389.3 | 399.7 | 409.5 | 419 | 428.1 | 436.9 |
320 | 335 | 349.1 | 361.6 | 373.4 | 384.6 | 395.5 | 406.1 | 416 | 425.6 | 434.9 | 443.8 |
325 | 340.3 | 354.6 | 367.3 | 379.3 | 390.7 | 401.7 | 412.4 | 422.5 | 432.3 | 441.7 | 450.8 |
330 | 345.5 | 360 | 372.9 | 385.1 | 396.7 | 407.9 | 418.8 | 429 | 438.9 | 448.5 | 457.7 |
335 | 350.7 | 365.5 | 378.6 | 390.9 | 402.7 | 414.1 | 425.1 | 435.5 | 445.6 | 455.3 | 464.6 |
340 | 356 | 370.9 | 384.2 | 396.8 | 408.7 | 420.2 | 431.5 | 442 | 452.2 | 462.1 | 471.6 |
345 | 361.2 | 376.4 | 389.9 | 402.6 | 414.7 | 426.4 | 437.8 | 448.5 | 458.9 | 468.9 | 478.5 |
350 | 366.5 | 381.9 | 395.5 | 408.5 | 420.7 | 432.6 | 444.2 | 455 | 465.5 | 475.7 | 485.5 |
355 | 371.7 | 387.3 | 401.2 | 414.3 | 426.7 | 438.8 | 450.5 | 461.5 | 472.2 | 482.4 | 492.4 |
360 | 376.9 | 392.8 | 406.8 | 420.1 | 432.7 | 445 | 456.8 | 468 | 478.8 | 489.2 | 499.3 |
365 | 382.2 | 398.2 | 412.5 | 426 | 438.7 | 451.1 | 463.2 | 474.5 | 485.5 | 496 | 506.3 |
370 | 387.4 | 403.7 | 418.1 | 431.8 | 444.7 | 457.3 | 469.5 | 481 | 492.1 | 502.8 | 513.2 |
375 | 392.6 | 409.1 | 423.8 | 437.6 | 450.8 | 463.5 | 475.9 | 487.5 | 498.8 | 509.6 | 520.1 |
380 | 397.9 | 414.6 | 429.4 | 443.5 | 456.8 | 469.7 | 482.2 | 494 | 505.4 | 516.4 | 527.1 |
385 | 403.1 | 420 | 435.1 | 449.3 | 462.8 | 475.9 | 488.6 | 500.5 | 512.1 | 523.2 | 534 |
390 | 408.3 | 425.5 | 440.7 | 455.1 | 468.8 | 482 | 494.9 | 507 | 518.7 | 530 | 540.9 |
395 | 413.6 | 430.9 | 446.4 | 461 | 474.8 | 488.2 | 501.3 | 513.5 | 525.4 | 536.8 | 547.9 |
400 | 418.8 | 436.4 | 452 | 466.8 | 480.8 | 494.4 | 507.6 | 520 | 532 | 543.6 | 554.8 |
405 | 424 | 441.9 | 457.7 | 472.6 | 486.8 | 500.6 | 513.9 | 526.5 | 538.7 | 550.4 | 561.7 |
410 | 429.3 | 447.3 | 463.3 | 478.5 | 492.8 | 506.8 | 520.3 | 533 | 545.3 | 557.2 | 568.7 |
415 | 434.5 | 452.8 | 469 | 484.3 | 498.8 | 512.9 | 526.6 | 539.5 | 552 | 564 | 575.6 |
420 | 439.7 | 458.2 | 474.6 | 490.1 | 504.8 | 519.1 | 533 | 546 | 558.6 | 570.8 | 582.5 |
425 | 445 | 463.7 | 480.3 | 496 | 510.9 | 525.3 | 539.3 | 552.5 | 565.3 | 577.6 | 589.5 |
430 | 450.2 | 469.1 | 485.9 | 501.8 | 516.9 | 531.5 | 545.7 | 559 | 571.9 | 584.4 | 596.4 |
435 | 455.4 | 474.6 | 491.6 | 507.6 | 522.9 | 537.7 | 552 | 565.5 | 578.6 | 591.2 | 603.3 |
440 | 460.7 | 480 | 497.2 | 513.5 | 528.9 | 543.8 | 558.4 | 572 | 585.2 | 598 | 610.3 |
445 | 465.9 | 485.5 | 502.9 | 519.3 | 534.9 | 550 | 564.7 | 578.5 | 591.9 | 604.8 | 617.2 |
450 | 471.2 | 491 | 508.5 | 525.2 | 540.9 | 556.2 | 571.1 | 585 | 598.5 | 611.6 | 624.2 |
455 | 476.4 | 496.4 | 514.2 | 531 | 546.9 | 562.4 | 577.4 | 591.5 | 605.2 | 618.3 | 631.1 |
460 | 481.6 | 501.9 | 519.8 | 536.8 | 552.9 | 568.6 | 583.7 | 598 | 611.8 | 625.1 | 638 |
465 | 486.9 | 507.3 | 525.5 | 542.7 | 558.9 | 574.7 | 590.1 | 604.5 | 618.5 | 631.9 | 645 |
470 | 492.1 | 512.8 | 531.1 | 548.5 | 564.9 | 580.9 | 596.4 | 611 | 625.1 | 638.7 | 651.9 |
475 | 497.3 | 518.2 | 536.8 | 554.3 | 571 | 587.1 | 602.8 | 617.5 | 631.8 | 645.5 | 658.8 |
480 | 502.6 | 523.7 | 542.4 | 560.2 | 577 | 593.3 | 609.1 | 624 | 638.4 | 652.3 | 665.8 |
485 | 507.8 | 529.1 | 548.1 | 566 | 583 | 599.5 | 615.5 | 630.5 | 645.1 | 659.1 | 672.7 |
490 | 513 | 534.6 | 553.7 | 571.8 | 589 | 605.6 | 621.8 | 637 | 651.7 | 665.9 | 679.6 |
495 | 518.3 | 540 | 559.4 | 577.7 | 595 | 611.8 | 628.2 | 643.5 | 658.4 | 672.7 | 686.6 |
500 | 523.5 | 545.5 | 565 | 583.5 | 601 | 618 | 634.5 | 650 | 665 | 679.5 | 693.5 |
505 | 528.7 | 551 | 570.7 | 589.3 | 607 | 624.2 | 640.8 | 656.5 | 671.7 | 686.3 | 700.4 |
510 | 534 | 556.4 | 576.3 | 595.2 | 613 | 630.4 | 647.2 | 663 | 678.3 | 693.1 | 707.4 |
515 | 539.2 | 561.9 | 582 | 601 | 619 | 636.5 | 653.5 | 669.5 | 685 | 699.9 | 714.3 |
520 | 544.4 | 567.3 | 587.6 | 606.8 | 625 | 642.7 | 659.9 | 676 | 691.6 | 706.7 | 721.2 |
525 | 549.7 | 572.8 | 593.3 | 612.7 | 631.1 | 648.9 | 666.2 | 682.5 | 698.3 | 713.5 | 728.2 |
530 | 554.9 | 578.2 | 598.9 | 618.5 | 637.1 | 655.1 | 672.6 | 689 | 704.9 | 720.3 | 735.1 |
535 | 560.1 | 583.7 | 604.6 | 624.3 | 643.1 | 661.3 | 678.9 | 695.5 | 711.6 | 727.1 | 742 |
540 | 565.4 | 589.1 | 610.2 | 630.2 | 649.1 | 667.4 | 685.3 | 702 | 718.2 | 733.9 | 749 |
545 | 570.6 | 594.6 | 615.9 | 636 | 655.1 | 673.6 | 691.6 | 708.5 | 724.9 | 740.7 | 755.9 |
550 | 575.9 | 600.1 | 621.5 | 641.9 | 661.1 | 679.8 | 698 | 715 | 731.5 | 747.5 | 762.9 |
555 | 581.1 | 605.5 | 627.2 | 647.7 | 667.1 | 686 | 704.3 | 721.5 | 738.2 | 754.2 | 769.8 |
560 | 586.3 | 611 | 632.8 | 653.5 | 673.1 | 692.2 | 710.6 | 728 | 744.8 | 761 | 776.7 |
565 | 591.6 | 616.4 | 638.5 | 659.4 | 679.1 | 698.3 | 717 | 734.5 | 751.5 | 767.8 | 783.7 |
570 | 596.8 | 621.9 | 644.1 | 665.2 | 685.1 | 704.5 | 723.3 | 741 | 758.1 | 774.6 | 790.6 |
575 | 602 | 627.3 | 649.8 | 671 | 691.2 | 710.7 | 729.7 | 747.5 | 764.8 | 781.4 | 797.5 |
580 | 607.3 | 632.8 | 655.4 | 676.9 | 697.2 | 716.9 | 736 | 754 | 771.4 | 788.2 | 804.5 |
585 | 612.5 | 638.2 | 661.1 | 682.7 | 703.2 | 723.1 | 742.4 | 760.5 | 778.1 | 795 | 811.4 |
590 | 617.7 | 643.7 | 666.7 | 688.5 | 709.2 | 729.2 | 748.7 | 767 | 784.7 | 801.8 | 818.3 |
595 | 623 | 649.1 | 672.4 | 694.4 | 715.2 | 735.4 | 755.1 | 773.5 | 791.4 | 808.6 | 825.3 |
600 | 628.2 | 654.6 | 678 | 700.2 | 721.2 | 741.6 | 761.4 | 780 | 798 | 815.4 | 832.2 |
605 | 633.4 | 660.1 | 683.7 | 706 | 727.2 | 747.8 | 767.7 | 786.5 | 804.7 | 822.2 | 839.1 |
610 | 638.7 | 665.5 | 689.3 | 711.9 | 733.2 | 754 | 774.1 | 793 | 811.3 | 829 | 846.1 |
615 | 643.9 | 671 | 695 | 717.7 | 739.2 | 760.1 | 780.4 | 799.5 | 818 | 835.8 | 853 |
620 | 649.1 | 676.4 | 700.6 | 723.5 | 745.2 | 766.3 | 786.8 | 806 | 824.6 | 842.6 | 859.9 |
625 | 654.4 | 681.9 | 706.3 | 729.4 | 751.3 | 772.5 | 793.1 | 812.5 | 831.3 | 849.4 | 866.9 |
630 | 659.6 | 687.3 | 711.9 | 735.2 | 757.3 | 778.7 | 799.5 | 819 | 837.9 | 856.2 | 873.8 |
635 | 664.8 | 692.8 | 717.6 | 741 | 763.3 | 784.9 | 805.8 | 825.5 | 844.6 | 863 | 880.7 |
640 | 670.1 | 698.2 | 723.2 | 746.9 | 769.3 | 791 | 812.2 | 832 | 851.2 | 869.8 | 887.7 |
645 | 675.3 | 703.7 | 728.9 | 752.7 | 775.3 | 797.2 | 818.5 | 838.5 | 857.9 | 876.6 | 894.6 |
650 | 680.6 | 709.2 | 734.5 | 758.6 | 781.3 | 803.4 | 824.9 | 845 | 864.5 | 883.4 | 901.6 |
655 | 685.8 | 714.6 | 740.2 | 764.4 | 787.3 | 809.6 | 831.2 | 851.5 | 871.2 | 890.1 | 908.5 |
660 | 691 | 720.1 | 745.8 | 770.2 | 793.3 | 815.8 | 837.5 | 858 | 877.8 | 896.9 | 915.4 |
665 | 696.3 | 725.5 | 751.5 | 776.1 | 799.3 | 821.9 | 843.9 | 864.5 | 884.5 | 903.7 | 922.4 |
670 | 701.5 | 731 | 757.1 | 781.9 | 805.3 | 828.1 | 850.2 | 871 | 891.1 | 910.5 | 929.3 |
675 | 706.7 | 736.4 | 762.8 | 787.7 | 811.4 | 834.3 | 856.6 | 877.5 | 897.8 | 917.3 | 936.2 |
680 | 712 | 741.9 | 768.4 | 793.6 | 817.4 | 840.5 | 862.9 | 884 | 904.4 | 924.1 | 943.2 |
685 | 717.2 | 747.3 | 774.1 | 799.4 | 823.4 | 846.7 | 869.3 | 890.5 | 911.1 | 930.9 | 950.1 |
690 | 722.4 | 752.8 | 779.7 | 805.2 | 829.4 | 852.8 | 875.6 | 897 | 917.7 | 937.7 | 957 |
695 | 727.7 | 758.2 | 785.4 | 811.1 | 835.4 | 859 | 882 | 903.5 | 924.4 | 944.5 | 964 |
700 | 732.9 | 763.7 | 791 | 816.9 | 841.4 | 865.2 | 888.3 | 910 | 931 | 951.3 | 970.9 |
Bench Chart in Kilograms
2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | |
35 | 36.6 | 38.2 | 39.6 | 40.8 | 42.1 | 43.3 | 44.4 | 45.5 | 46.6 | 47.6 | 48.5 |
40 | 41.9 | 43.6 | 45.2 | 46.7 | 48.1 | 49.4 | 50.8 | 52 | 53.2 | 54.4 | 55.5 |
45 | 47.1 | 49.1 | 50.9 | 52.5 | 54.1 | 55.6 | 57.1 | 58.5 | 59.9 | 61.2 | 62.4 |
50 | 52.4 | 54.6 | 56.5 | 58.4 | 60.1 | 61.8 | 63.5 | 65 | 66.5 | 68 | 69.4 |
55 | 57.6 | 60 | 62.2 | 64.2 | 66.1 | 68 | 69.8 | 71.5 | 73.2 | 74.7 | 76.3 |
60 | 62.8 | 65.5 | 67.8 | 70 | 72.1 | 74.2 | 76.1 | 78 | 79.8 | 81.5 | 83.2 |
65 | 68.1 | 70.9 | 73.5 | 75.9 | 78.1 | 80.3 | 82.5 | 84.5 | 86.5 | 88.3 | 90.2 |
70 | 73.3 | 76.4 | 79.1 | 81.7 | 84.1 | 86.5 | 88.8 | 91 | 93.1 | 95.1 | 97.1 |
75 | 78.5 | 81.8 | 84.8 | 87.5 | 90.2 | 92.7 | 95.2 | 97.5 | 99.8 | 101.9 | 104 |
80 | 83.8 | 87.3 | 90.4 | 93.4 | 96.2 | 98.9 | 101.5 | 104 | 106.4 | 108.7 | 111 |
85 | 89 | 92.7 | 96.1 | 99.2 | 102.2 | 105.1 | 107.9 | 110.5 | 113.1 | 115.5 | 117.9 |
90 | 94.2 | 98.2 | 101.7 | 105 | 108.2 | 111.2 | 114.2 | 117 | 119.7 | 122.3 | 124.8 |
95 | 99.5 | 103.6 | 107.4 | 110.9 | 114.2 | 117.4 | 120.6 | 123.5 | 126.4 | 129.1 | 131.8 |
100 | 104.7 | 109.1 | 113 | 116.7 | 120.2 | 123.6 | 126.9 | 130 | 133 | 135.9 | 138.7 |
105 | 109.9 | 114.6 | 118.7 | 122.5 | 126.2 | 129.8 | 133.2 | 136.5 | 139.7 | 142.7 | 145.6 |
110 | 115.2 | 120 | 124.3 | 128.4 | 132.2 | 136 | 139.6 | 143 | 146.3 | 149.5 | 152.6 |
115 | 120.4 | 125.5 | 130 | 134.2 | 138.2 | 142.1 | 145.9 | 149.5 | 153 | 156.3 | 159.5 |
120 | 125.6 | 130.9 | 135.6 | 140 | 144.2 | 148.3 | 152.3 | 156 | 159.6 | 163.1 | 166.4 |
125 | 130.9 | 136.4 | 141.3 | 145.9 | 150.3 | 154.5 | 158.6 | 162.5 | 166.3 | 169.9 | 173.4 |
130 | 136.1 | 141.8 | 146.9 | 151.7 | 156.3 | 160.7 | 165 | 169 | 172.9 | 176.7 | 180.3 |
135 | 141.3 | 147.3 | 152.6 | 157.5 | 162.3 | 166.9 | 171.3 | 175.5 | 179.6 | 183.5 | 187.2 |
140 | 146.6 | 152.7 | 158.2 | 163.4 | 168.3 | 173 | 177.7 | 182 | 186.2 | 190.3 | 194.2 |
145 | 151.8 | 158.2 | 163.9 | 169.2 | 174.3 | 179.2 | 184 | 188.5 | 192.9 | 197.1 | 201.1 |
150 | 157.1 | 163.7 | 169.5 | 175.1 | 180.3 | 185.4 | 190.4 | 195 | 199.5 | 203.9 | 208.1 |
155 | 162.3 | 169.1 | 175.2 | 180.9 | 186.3 | 191.6 | 196.7 | 201.5 | 206.2 | 210.6 | 215 |
160 | 167.5 | 174.6 | 180.8 | 186.7 | 192.3 | 197.8 | 203 | 208 | 212.8 | 217.4 | 221.9 |
165 | 172.8 | 180 | 186.5 | 192.6 | 198.3 | 203.9 | 209.4 | 214.5 | 219.5 | 224.2 | 228.9 |
170 | 178 | 185.5 | 192.1 | 198.4 | 204.3 | 210.1 | 215.7 | 221 | 226.1 | 231 | 235.8 |
175 | 183.2 | 190.9 | 197.8 | 204.2 | 210.4 | 216.3 | 222.1 | 227.5 | 232.8 | 237.8 | 242.7 |
180 | 188.5 | 196.4 | 203.4 | 210.1 | 216.4 | 222.5 | 228.4 | 234 | 239.4 | 244.6 | 249.7 |
185 | 193.7 | 201.8 | 209.1 | 215.9 | 222.4 | 228.7 | 234.8 | 240.5 | 246.1 | 251.4 | 256.6 |
190 | 198.9 | 207.3 | 214.7 | 221.7 | 228.4 | 234.8 | 241.1 | 247 | 252.7 | 258.2 | 263.5 |
195 | 204.2 | 212.7 | 220.4 | 227.6 | 234.4 | 241 | 247.5 | 253.5 | 259.4 | 265 | 270.5 |
200 | 209.4 | 218.2 | 226 | 233.4 | 240.4 | 247.2 | 253.8 | 260 | 266 | 271.8 | 277.4 |
205 | 214.6 | 223.7 | 231.7 | 239.2 | 246.4 | 253.4 | 260.1 | 266.5 | 272.7 | 278.6 | 284.3 |
210 | 219.9 | 229.1 | 237.3 | 245.1 | 252.4 | 259.6 | 266.5 | 273 | 279.3 | 285.4 | 291.3 |
215 | 225.1 | 234.6 | 243 | 250.9 | 258.4 | 265.7 | 272.8 | 279.5 | 286 | 292.2 | 298.2 |
220 | 230.3 | 240 | 248.6 | 256.7 | 264.4 | 271.9 | 279.2 | 286 | 292.6 | 299 | 305.1 |
225 | 235.6 | 245.5 | 254.3 | 262.6 | 270.5 | 278.1 | 285.5 | 292.5 | 299.3 | 305.8 | 312.1 |
230 | 240.8 | 250.9 | 259.9 | 268.4 | 276.5 | 284.3 | 291.9 | 299 | 305.9 | 312.6 | 319 |
235 | 246 | 256.4 | 265.6 | 274.2 | 282.5 | 290.5 | 298.2 | 305.5 | 312.6 | 319.4 | 325.9 |
240 | 251.3 | 261.8 | 271.2 | 280.1 | 288.5 | 296.6 | 304.6 | 312 | 319.2 | 326.2 | 332.9 |
245 | 256.5 | 267.3 | 276.9 | 285.9 | 294.5 | 302.8 | 310.9 | 318.5 | 325.9 | 333 | 339.8 |
250 | 261.8 | 272.8 | 282.5 | 291.8 | 300.5 | 309 | 317.3 | 325 | 332.5 | 339.8 | 346.8 |
255 | 267 | 278.2 | 288.2 | 297.6 | 306.5 | 315.2 | 323.6 | 331.5 | 339.2 | 346.5 | 353.7 |
260 | 272.2 | 283.7 | 293.8 | 303.4 | 312.5 | 321.4 | 329.9 | 338 | 345.8 | 353.3 | 360.6 |
265 | 277.5 | 289.1 | 299.5 | 309.3 | 318.5 | 327.5 | 336.3 | 344.5 | 352.5 | 360.1 | 367.6 |
270 | 282.7 | 294.6 | 305.1 | 315.1 | 324.5 | 333.7 | 342.6 | 351 | 359.1 | 366.9 | 374.5 |
275 | 287.9 | 300 | 310.8 | 320.9 | 330.6 | 339.9 | 349 | 357.5 | 365.8 | 373.7 | 381.4 |
280 | 293.2 | 305.5 | 316.4 | 326.8 | 336.6 | 346.1 | 355.3 | 364 | 372.4 | 380.5 | 388.4 |
285 | 298.4 | 310.9 | 322.1 | 332.6 | 342.6 | 352.3 | 361.7 | 370.5 | 379.1 | 387.3 | 395.3 |
290 | 303.6 | 316.4 | 327.7 | 338.4 | 348.6 | 358.4 | 368 | 377 | 385.7 | 394.1 | 402.2 |
295 | 308.9 | 321.8 | 333.4 | 344.3 | 354.6 | 364.6 | 374.4 | 383.5 | 392.4 | 400.9 | 409.2 |
300 | 314.1 | 327.3 | 339 | 350.1 | 360.6 | 370.8 | 380.7 | 390 | 399 | 407.7 | 416.1 |
126 Comments
I’m at 163 body weight and I’m benching 180 and deadlifting 345 am I at where I should be and I’m 17 or am I not where I should be
For anyone to be benching over their bodyweight is a notable achievement in the grand scheme of the world. To be doing it as a teenager is awesome, Jayden. That deadlift is big time, too. Keep it up and keep us posted on your progress. Thanks for reading M&S!
I really don’t understand these charts. Is the vertical number body weight and the horizontal the number of reps that you can lift at the weight where the two numbers meet?
Up and down on the left is the weight on the bar. Right is the reps.
For example, find 150 pounds on the left, then go over to 12 reps on the right. You get 208.1 pounds. Hope this helps.
15 years old, 5'10, 180lb, one rep max is 245
I'm 58 years old, 215lbs,5'10"
my 3 rep max is 385lbs
I do 225lbs 15-20 reps
on burnout 4th set
I’m 14 yrs old, 5’7 feet, weight 58kg and max bench press 65kg
At 38, 225lbs, I worked my way to a half rep of 350. Then the baby brought home rsv and it turned into pneumonia. Then the flu, then pneumonia again, then covid, then pneumonia again. All since December. I lost everything i worked for and now weigh 265. Finally got 265 on the bench again today. Can't wait till I'm back to where I was. Any advice I'm losing hope. Thanks
Focus on your sticking point and work to improve that. If you go heavier and have trouble locking out, commit more work to triceps. If you have trouble coming off the chest, then dumbbells and shoulder work could help. Other than that, stick with it and remember that you did it once, you can do it again.
I am 5”8 17yrs old 140lbs and i hit 225 for 3 the other day wonder what my max would go for
I'm 6'2 feet and weight 270lbs . My bench is 30×225lbs.
What's my max bench press for rep?
Figure out your max with less reps and follow the chart accordingly, Karlo.
Finally hit 315 at 195lbs 6’5
I just turned 14 and I could bench 295, how long until I get to 405
im 15 140 pounds and i can bench 225 no lie i worked hard to get here
I am 17 years old and 154 pounds with a max bench of 190 trying to get to 225 in 2 months if possible.
Did it work?! Hope it did!
I’m 35. Weigh 200 lbs 5’
I'm 13 and i'm 5 foot, 9.5 inches and weight 195 and my max bench press is 270.
what u benching now that 2 years has passed ?
I just turned 54 months old and just benched 405 for easy 10 reps no spot baby! I only snorted 2 grams of pop rocks this time too.
I just turned 11 and can bench 315 for 6. When will I be able to bench 4 plates?
im 10 and bench 250
I was 12 and could bench 250. Is this unnaturally strong. I am currently 14 and probably close to 2x as strong as I was.
I am 20, I weigh 164 and finally hit a 300 bench. Im completely natural and I’m going all in to break the natural bench press record.
Nice, Chris! Keep grinding!
At 14 yrs old, I was a 113 lb high school freshman. At the end of the year, I maxed 235lbs on bench. i mentioned this to a friend and he was shocked and called me a liar. Was i unnnaturally strong?
I’m 14 and can bench 265
Finally a chart that coverts my 700lbx12 bench set into a one rep max. Great stuff. Good to know I can aim for a shade over 900lb next time I max.
I am 49, my actual bench press is 365 with goal in mind of 405 soon. I am 6'2"and body weight of 270. Athletic body, not fat. I am starting to see my abs, I just need to lower that fat layer for summer time....
Luis
I have not worked out since freshman PE. I am now 32 years old 5’8 175. I recently purchased weights. I benched 250 squatted 300 and deadlifted 400. Bench was 100% effort squat and deadlift were tough but as I don’t want to hurt myself we’re not max effort. Is this respectable?
I'm 17 and weigh 140 lbs and my bench max 285 im going for 300 soon
I'm 32 and can bench 45kg for ten reps.
I’m 16 I weigh 138 pounds and I bench 205 pounds
My son is 16, going into his junior football season this year. He is 6' 225 lbs. and bench presses 325. Just to work boys!!!
I turned 15 a little over 3 months ago. I started weightlifting with my dad in March, and I've seen some major progress since then. When I first started, regular reps were 135lbs and my max was 165lbs. As of now (6 months later) My regular reps are 190lbs-200lbs, depending on how I feel, and my max is 230lbs.
I’m 16 and weigh 195 and my pr is 225
im 14 and my max bench is 265 and i can get 225 for 5
I did 28 rep's of 225. What should my Max be?
Hi Tony,
Check this tool out: https://www.muscleandstrength.com/tools/bench-press-calculator
Hope this helps!
365-400lbs.
Do you do incline. I am 43 and do 225 set of 10 what. Can help you is focus. And. Calories that what helps me Remember you have to want it .
I'm 77 and weigh 167 i bench 2 sets of 3 reps with 140 lbs, but this chart doesnt help me see how i should be doing for my age
This chart has nothing to do with age. It operates with two axis; The first (vertikal) is weight, and the second (horisontal) is reps. If you let's say lifts 10 reps with 180, the cell where the two axis meet will give you a hint +/- of what your max weight is. If you are lifting and staying in shape at 77 years of age, you should be happy regardless of what you lift. Many people even struggle to walk properly at that age. Cheers
You're doing awesome for your age keep it up please
You're doing awesome art
That’s truly amazing man. I like that, it’s people like you I aspire to be.
It took me years but I finally matched my age with reps at 225 lbs.
I started at 43 years and it took me until I was 58 years old to do it.
58 reps (flat bench olympic bar) at 225 lbs. when I was 58 years old.
Raw bench, no help.
I did not take any type of enhancements so it was a brutal 15 years.
You get tired so much easier as you get older and do not recuperate as well.
I have no idea where this places me for my age group and I have no idea how many
reps the world class athletes can do. Any way to find out?
The table is pretty good, but it should be expanded to 15 reps.
im 7 and bench 700 for 13 so my max is aroudn 1k