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: Mon, 12/04/2023 - 19:50

I’ve been using this calculator for awhile now. It is spot on. 250 x 8 lead me to a 315 rpm. Last week I did 290 x 8, today I hit 365PR.

Posted on: Thu, 11/30/2023 - 19:47

I'm 49. I bench 315 x6 and my one rep max the other day was 375 for bench. I'll have it up to 405 within 6 months I hope.

Mick Lafata
Posted on: Sat, 12/02/2023 - 17:10

Right there with you man. I'm 55 weighing 194lbs and can do 315 7 times and 365 2/3 times. I want to hit four plates so friggin bad!!!

Posted on: Thu, 11/30/2023 - 13:29

Did 100 for 2 at 14 less gooo (kg)

Jake Barbich
Posted on: Thu, 11/30/2023 - 08:25

I am 14, weigh 190 lbs and I have been lifting for 7 months. My max bench is 250, but I rep 225x5, my max squat is 365, but I rep 315x8, and I deadlift 405x3. Are these good stats for my age,weight, and experience?

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Posted on: Thu, 11/30/2023 - 20:12

Very much so, Jake. Be proud but keep going. You got lots of potential!

Posted on: Thu, 12/07/2023 - 16:50

Keep up the good work

Posted on: Thu, 11/30/2023 - 06:44

16 yo
275 Bench
330 Squat
405 Deadlift

I’m 6ft 215lbs, is this good?

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Posted on: Thu, 11/30/2023 - 20:10

Yes, Zander. Very impressive.

Posted on: Thu, 11/30/2023 - 02:52

Dobrý den mam 12 rokova dal som na lavicke 120x20.Cvičenie som objvail pred 2mesiacmi. Myslite že je to dobrý výkon?

M&S Team Badge
Posted on: Thu, 11/30/2023 - 20:09

Áno. Tréning vo všeobecnosti v tvojom veku je super. Zamerajte sa na dôslednosť a zotavenie a sila sa bude naďalej zvyšovať. Ďakujeme, že ste si prečítali Muscle & Strength.

His question translated from Slovak: Hello, I'm 12 years old and I benched 120x20. I discovered the exercise 2 months ago. Do you think this is a good performance?

My answer: Yes. Training in general at your age is great. Focus on consistency and recovery, and the strength will continue to increase. Thank you for reading Muscle & Strength.

Levi Post
Posted on: Thu, 11/30/2023 - 01:37

I'm 17 years old 5'9" at 210lb body weight and just hit a new pr of 345lb on bench because I hit 315 for 4. I wouldn't have gone for that max if it wasn't for this calculator, so thanks guys!

Zachary Miller
Posted on: Wed, 11/29/2023 - 19:42

20 yo, Just benched 295x8. 6 foot 195lbs. Any tips for 2x bw bench?

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Posted on: Thu, 11/30/2023 - 20:06

Be patient and don't rush it, Zachary. As long as you keep training hard and focusing on recovery, the gains will keep coming. This program may help as well.

Thomas Davies
Posted on: Wed, 11/29/2023 - 00:51

I’m 16 6ft my stats are
Bench 125kg
Squat 150kg
Deadlift 200 conventional
Are these alright ?

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Posted on: Thu, 11/30/2023 - 20:03

Many adults wish they were that strong. You're doing great!

Andrew Tyson Gr...
Posted on: Tue, 11/28/2023 - 22:04

I just turned 15 and a freshman in HS, are these stats good?

Bench 275
Squat 390
Deadlift 465
Leg Press 535
Power Clean 185

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Posted on: Thu, 11/30/2023 - 20:03

Very impressive, Andrew!

Walton Magness
Posted on: Tue, 11/28/2023 - 15:08

20yo 5'10" at 175lbs body weight. I hit 275x6 my last max was 320 about 3 months ago. This calculator was spot on 3 months ago because I could only do 275 for 5 reps. I hope to get 330 when I max soon as the calculator says I will.

Posted on: Tue, 11/28/2023 - 10:42

I am 15 years old just did 185 lbs on the bench today for 5.

Posted on: Mon, 11/27/2023 - 22:25

I’m 15 and weigh 105. I discovered working out 6 months ago. I bench 100x8.
I squat 135x8, and deadlift 185x3. Are these stats ok? I’m trying really hard and honestly im gosh I got past the triple digits.

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Posted on: Tue, 11/28/2023 - 18:40

Hey Spencer, You're off to a good start for 15 years old. Don't worry so much about whether other people on here think they are good or not. Others haven't seen where you started and aren't watching you when you're in the gym. You do. Do you think you're doing well and enjoying the workouts? That is all that should matter. Build on this momentum and numbers and focus on the next goals. You got this, and M&S will be a part of that journey with you. Keep us posted!

Posted on: Fri, 11/24/2023 - 18:33

I turn 48 tomorrow. I weigh 205. I benched 225x5 today with pretty good form. Arch in my back but butt stays on the bench. A little tap at the bottom of the lift but no bounce. I run 4 times a week and do pull-ups but this is only my 5th week with weight training and I’m only lifting once a week. Recovery time is important and my age. As I get back into it, I’ll look to lift twice a week

Posted on: Wed, 11/22/2023 - 17:26

If I am 16 years old 5'7, and 135lbs are these stats good
Leg Press:375

M&S Team Badge
Posted on: Sun, 11/26/2023 - 19:44

Sure are, Fabian. Keep going and shoot for even bigger goals. We appreciate you reading M&S! Keep us posted on your progress.

Posted on: Wed, 11/22/2023 - 09:29

I’m 14y old and I benched 150 for 20 reps and I went here to see my 1 rep max because I hit 210 before and just wanted to see my 1 rep max since I got stronger so It said 242 and I went to bench and I hit 245. So I’ll say this is pretty much accurate

Posted on: Sat, 11/11/2023 - 22:57

I am 15 and I’ve been lifting for about a year and half I recently hit 170 as a 120 body weight.And I’ve noticed that my bench pr goes up 5 pounds every week so I’m hoping that I can hit 225 by the beginning of February.

Posted on: Fri, 11/10/2023 - 19:05

It said that if I can hit 135 for 5 or 4 reps
I can most likely hit 155. I hit 145 as a PR last week
And hit 155 today! I barely turned 14 a month ago!!

Daniel Lilienberg
Posted on: Wed, 11/08/2023 - 17:20

Best calculator so far. Worked for my early days when I did 8x80kg, I know I did 100kg. This calculated 102. Today im doing 4-5 reps on 160, which gives 180ish. 180 was my max lsst time I tried. Very accurate!

Trigg Adels
Posted on: Tue, 11/07/2023 - 23:11

I am 5'4 and 147 and did 135 for 5. Hoping to build more strength and rep 135 for 6 to 7 times.

Posted on: Sun, 11/12/2023 - 20:18

so we literally are the same. so cute

Jonathan Hicks
Posted on: Tue, 11/07/2023 - 21:05

Hi, im a 16 yr old boy, 6'0" 250lbs my max bench when i last attempted was 275, my max squat i never knew, however i could do 365 for 5 reps on squat, my max deadlift was 475, would this be good enough for competition or not, would love imput!

M&S Team Badge
Posted on: Thu, 11/16/2023 - 21:25

Hey Jonathan, absolutely! As long as that squat is to depth (top of thighs at least to parallel with the floor), you pause the bar on your chest for bench, and you don't hitch on the DL, those would be solid numbers for a first meet.

Ahmed Adoudi
Posted on: Fri, 11/03/2023 - 15:07

Is a 5x5 a good structure for increasing my bench? If so, what percentage of my 1rm should I use for the 5x5? I have been previously working with sets of 10-15, but I read online that to increase your one rep max, you should avoid sets of over 5 reps.

M&S Team Badge
Posted on: Wed, 11/15/2023 - 18:26

5x5 has worked for many people, Ahmed. As for percentage. start with 75-80% of your 1RM. If you find that to not be enough, go up to 85%. If you can do 85% for five sets of five, reassess your 1RM because you're likely stronger.

Posted on: Tue, 10/31/2023 - 20:34

I’m at 185 for 6 right now. Calculator says approx 222. 2 more reps and I’m going for 225! Hope this works!

Posted on: Tue, 10/31/2023 - 20:34

I’m at 185 for 6 right now. Calculator says approx 222. 2 more reps and I’m going for 225! Hope this works!

Posted on: Mon, 10/30/2023 - 14:21

This is literally the most accurate out of all calculators. My Max is always withing 10-15 pounds +/- of its estimates but everything so far I've been a few pounds above the guesstimate. 225x26 reps couldn't calculate but pressed 405. 315x10 calculated at 410 and I pressed 415. So spot on my go to calculator.

Guyard Maxon
Posted on: Sun, 10/29/2023 - 11:14

Im 17 years old, been lifting for 1 year now and I do 85kg for 5 reps for 4 sets. I could do it for 6-7 reps for 1 set failure and that's approx 100kg, according to the calculator, which I recently did so it seems accurate

Posted on: Sun, 10/29/2023 - 10:01

This calculator is pretty spot on. When I was younger (18 years ago) I maxed out around 12 reps of 225lb on bench and my 1 rep max was around 300 lbs natty. Took a cycle and went to 17 reps of 225lbs and a 1 rep max around 340 lbs. Only took one cycle in my life after losing more strength and size than I did before the cyle. Now at 36, I was able to do 225lbs at 7 reps. I have tried for my 1 rep max but I believe it is very close (+-) to that 278 lb number.

Posted on: Sat, 11/04/2023 - 13:02

You might want to start considering a test only cycle for 16-26 weeks every year. Once you hit 40, TRT is the way to go. Just my two cents.

Posted on: Thu, 11/09/2023 - 08:08

FACTS!!! Even if its only sustanon 250mg 1xweek it would blow you away the life changes that will make.

Posted on: Sat, 11/04/2023 - 13:03

You might want to start considering a test only cycle for 16-26 weeks every year. Once you hit 40, TRT is the way to go. Just my two cents.

Posted on: Sat, 10/28/2023 - 08:51

6'0.5" and I hover between 185-190lbs in weight. My max bench is currently 330lbs but I will be going for 335lbs next week. I always end up plateauing around 340lbs.

I currently do one lighter day (4-8 reps x 5 sets) and one heavy day (1-3 reps x 5-6 sets). I would like to get my max to 350+. Do I need to be willing to gain weight to do that?

I don't like to weigh over 190lbs because I start to feel chunky.

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Posted on: Sun, 10/29/2023 - 15:35

I don't think you have to add more weight, just focus on training heavy and try new programs you haven't before. You tried any of our workouts?

Posted on: Sun, 10/29/2023 - 22:31

I haven't tried any of your workouts. I did look through your 75 tips though and will try to implement a few that I am lacking. Which specific workout would you suggest for what I am trying to accomplish?

M&S Team Badge
Posted on: Mon, 10/30/2023 - 18:08

I think this one could serve you well. Give this a read and let us know how it goes if you try it. It's intense, but it works.

Posted on: Wed, 11/15/2023 - 20:55

Hey Johnny. I competed for about 5 years in my 20's and have some good tips for you. My best competition press was 330lb at 165lbs bodyweight...that was drug free all natural. My best gym lift was 410lbs at 185. I would suggest doing away with a light day and doing your heavy day once every 5 days regardless of where it lands. Also train back heavy. Here is a sample of my chest workout from back in the day.
275x6 Warm ups and never change the reps or weight!

315x6 If I complete these sets successfully, I increase my
305x6 first set my next session by 5 lbs. The power sets
295x6 are always a 10lb drop.
225 rep out. 26 is my best. I was doing 350x3 in the gym and 330 competition. Its much stricter. Sometimes I do 3 sets of this.

Then I do 3 sets of incline dumbbell presses say 60lbs with tight form of 15 reps. Thats it. No cables, fuck the flys that will expose you to injury. Stay tight, work on your breathing, form and arch. It takes time. Stay strong.

Marcus Eitzenberger
Posted on: Wed, 10/25/2023 - 17:23


I live in sweden, im 36 years old. My old 1RPM record of 2 years ago is 120kg. I am currently on a run going for 1 rep 140kg for the epic three plates per side achievement before going on a cut again.
I just did 3 sets of 5 reps 110kg. Ive done 3x10 och 100kg.
According to you calc if those 10 reps was 105 instead, im ready for the 140 lift. And that feels pretty close.
But in terms of 5 reps i gotta get all the way to 120 before im ready which honestly feels a bit off still..
What would be the ideal path forward to the 140 lift now that im roughly in the proximity of it but wanna really focus on those 1 rep maxes?

M&S Team Badge
Posted on: Thu, 10/26/2023 - 07:10

Hello, Marcus. Are you maxing out during your regular training, or are you going through a specific routine when you max out? Let me know, and I will see how I can help. If you're doing your regular routine, then maxing out, then you're doing too much and exhausting yourself. You may be stronger than you realize.