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!
8.6K Comments
I personally reached my max today for two days in a row the feeling was absolutely lovely, I thank you M&S .
Glad you checked in, Marques. Keep up the good work!
I weight 412lb is 135? Ok
I had gotten back into lifting a while back after a 3 year hiatus. Took about two months to get comfortable. Got up to 225 3x12 wide grip, no clip, legs up and everything. I’m 16 years old man, go figure.
Your calculation said my 1RM is 126lbs based on 6 reps of 105lbs (that was pretty much to failure). I haven’t been really working on my bench, but my current PR is 130lbs. I’m chasing 135lbs. I weigh 135lbs.
Hi Jenna, the calculator probably doesn't nail it to the pound every time. More importantly, I think you can get that 135 soon with the proper training and staying healthy. What are you doing prior to testing your max? If you want to share, we might be able to offer some tweaks that can make 135 a reality sooner rather than later.
Turning 40 this year, just started back working out about 10 months again after taking a 15yr break after a shoulder injury. This calculator has been my motivation. Goal is to get 315lb bench press by end of this year. Been doing 5x5 sets recently with heavier weight. I went from 255lbs 5x5 completed to 265lbs for the last 2 weeks but fail rep 5 of set 4 so I have yet to complete the 5x5 @ 265lbs. I think I should be close to 315 max but haven't maxed for a few months. Last max was 300lbs. I feel like I should be doing better considering im 220lb body weight.
Hey Shawn, considering you're three months out and only 15 pounds away, give yourself a pat on the back. I think you have this as long as you stay consistent and healthy. Your sticking point is common, and forced reps with a spotter can help you break through that. When you fail, have the spotter help you with an extra rep (so 6 total). That may help you break through.
Back in February I had benched 170 lb at 71 years old and 150 lb bw. I had several health issues and finally got back on track the last few weeks. I did 5x155 and 3x165 in the past week, and your formula said my 1-RM was 180-181. I lifted 180 today at 72 years old 156 lb bw. These are raw lifts, touch and go on chest, almost no back arch.
Hey David, that is incredible how you bounced back and are now even stronger at a year older! Congratulations, and thank you so much for the inspiration! Solid way to start a week for us.
I remember when I was 12 doing that smooth like butter good looks pop
55years 3 sets 0f 305lbs @ 30 reps per set. Are you saying I can get the same quality of work out by doing 1 rep at a higher weight?
Depends on your goals. Nothing wrong with either approach, as long as they line up with your goals.
3 sets of 30 with 305lbs? That’s the most impressive thing I’ve ever heard of.
Please do it again and send a video.
Press on Bro!
Hit 435lbs x1 paused rep
Im much better at reps tho
AMRAP 315x16 reps
AMRAP 225x37 reps
I got 315 for 1 rep at 143 bw
i weight 244 lbs and bench 315 x2 rep is it good?
Hi Alexander, yes, it is excellent.
I did 225 for two and it was moderate ok I did struggle a little bit but got them I about 171 bodyweight
Trying to get my bench back up there, I’m 44 188 lbs and hit 265x5 for 3 sets
I got 225 at 150 bw
For 150lbs that's amazing! How many years young are you?
im 14, 5'8 125lb and I benchpress 185 for 11 idk if its good though.
Hi Tim, when I was 17, I weighed 125 and got pinned by 185. If you're doing it for more than 10 reps, then you're doing great! Keep it up!
I (5'8") 31yrs 160lbs benched 185 for 1. That's amazing! I could be more diligent about my routine but between work and life stress I put weight training secondary alot. Good for you boss!
M&S The official Club of Marques today on the bench I was 250- 32×5 very good workout for a guy like me I thank you all .
Been a bit, Marques! I appreciate you checking in and glad you're still moving serious weight. Let's go!
I am 15 years old and weigh 130 pounds. It estimated that my one-rep max is 195, and I achieved a PR of 205.
That is awesome, Easton. The calculator isn't perfect, but it gives you a good idea. Awesomeness can't be measured though, and it's clear that as a teenager, you are leveling up. Keep us posted on the progress!
52 years old, 5ft 6" @85kg (but lots of fat to lose), been back on the weights for about 10 weeks now, after laying off for 5+ years...
now up to 8 reps @ 98 kg / 215lbs. always wondered when I was in my 20s when I used to bench 120kg for 6 what my max would of been, this calculator is useful & interesting.
22 years old
5'10 & 190lbs.
255 lbs for 8 reps the other day (new max)
Hoping to get 315 soon!
Let's go Brian! Pumped for this and to see if you get 315. Keep us posted!
Same but at 16, 136lb too easy homes
Age late 40s 6'2 190
I used to be a skinny 165lbs for years
I bench alone in my home gym so no 1 rep max avail so i came here to calculate 3 reps of 185 or 6 reps of 175.
I'm currently 42 years old. I hit a PR of 225 for 17 reps. Goal is 25. Max rep.# is 404 gym lift and 365 Competition pause rep. Max goal is 500 before I'm 50.
Hey Jimmy, thanks for reading M&S and commenting. Those are some big numbers, and I hope you get to that 500 number. We have some programs at the top of this page to check out if you feel you could use a new routine to try.
What is your current 1 rep compilation # and body weight? I'm 41 and also working on my bench press numbers.
I am currently 15 years old at 143lb and I have been struggling on bench I just did 155LB bench for 2 and I have been going to gym for a year now consistent what can I do? Everything other than my chest in terms of strength is going up just my bench isn’t
Hey Jordan, check out the recommended workouts at the top of this page and pick one to use. Any of them can help you break this plateau you are stuck in. If you pick one and have questions about it, ask on that article page, and we will do our best to answer them.
Of course, other readers here can chime in with their tips if they like.
If you havent tried pyramids, give it a shot, if you are stuck at 155 try this
-warm up empty bar x10
-weighted warm up, 95 lbs x10
-first set, 115x8
-second 135x6
-third 145 until failure
Every week, try to add 1 rep to every set until you can do 10 on the first set, then add 10 pounds to every set and restart the cycle...keep that cycle going...also if you have not tried a deload week, try this...drop all your weights by 25-30% and dont go till failure for a week, sometimes your body needs a week to recover before pushing thru a plateau..i deload every 4-6 weeks ..also dont stress it too much..bench is tough..its my weakest lift by far, you arent alone in the struggle
Bench 2-3 times per week heavy. Start out with a weight that you can do for about 4 reps then every time time you bench try to add one rep with that same weight example Monday: 135 for 4 Thursday: 135 for 5 Sunday: 135 for 6 and until you get 7 reps then when you hit 7 reps up the weight 5lbs 2.5 on each side. You should be able to do thins new weight for 4 reps and repeat this process it works for me I am 15 and in February/ march my max 1 rep was about 145 and I continued this and right now end of august I can do 195 and I am testing 205 next week. Make sure you sleep good and bulk 1g of protein for body pound
Don’t worry man. I was at the same spot when I was your age couldn’t get past 175. Once I hit 17 years old, I started doing 5x5s and the rest was in the mirror. Before I graduated I hit 265 at 134lbs (No amount of calories I ate clean or dirty calories I could never get past 140 lbs!). Put in the work and you will be rewarded.
Im 18 190 pound male and I've been training for a year or so now. I tried my max bench awhile back and did 185 for 1, but recently a couple weeks ago I did 205 for 1. Is there a reason why I can't rep 185, but was still able to hit 1 rep for both weights.
Hi Moe, hard to pinpoint something specific, but if you try doing assisted reps with a spotter (you lower the weight and the spotter helps you press), it can help you get that rep count up. Give it a go, and let us know if it helps. Thanks for reading M&S!
Hey Moe, I’m 18 as well, 170 currently, but hit 185x3 back when I was 180 in the winter. I was training mildly heavy weight but for reps and that’s how I was able to get it. I’m not sure on the science of this but for me personally, training as heavy as I can for 3-6 reps really helps me increase strength while also like I mentioned before, rep heavier weight. Hopes this helps ya
I'm 57 years old. I can bench press 225 for 15 reps but after the second 15 rep's I can only do 8; rep's on my last set. How can I increase my last set?
Hi Anthony, that is awesome strength! Give yourself a few extra seconds of rest, and make it a goal to do one more rep (have a spotter). If you get it, great. If not, have the spotter help you through forced reps. This will help you move past that sticking point.
emre age 13 bench 205 pounds
33 years, bd 175. 225 x 13 reps. Haven't tried 315 yet
285 lbs for 3. 311 calculated max.