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 Tue, 02/25/2020 - 01:22
Brendan

24
5’8” 180lb
225 x 17
A diff calf had my bench number at 353, this one is lower and more realistic. Right now, I could legit not bench 350 to save my fucking life. 335 max bench @rpe 9.5 calc has me sitting a little higher, and maybe it is... it’s close, though.

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Posted Mon, 02/24/2020 - 15:54
Mike

5’10, 217 lbs , 36 , 25% bf
Dead lift 315 10x3, 1 rep max 430
Bench 155 10x4 ,3 rep Max 250
Squat 135 10x5 , 3 rep max :(
Only been hitting bench , squat and deadlift hard for 2 months .

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Posted Mon, 02/24/2020 - 12:58
Big man

Age 10
Weight 80
Height 5’8
Bench 225x2
Squat 400x1

Am I doing good?

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Posted Sat, 02/22/2020 - 22:02
Gabe

16
125 pounds
125x10
166 bench

Any tips to help retain weight

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Posted Mon, 02/24/2020 - 19:51
Paul Turnbull

Raise the weight you're lifting and lower the number of reps. Make sure you're eating enough protein each day.

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Posted Sat, 02/22/2020 - 13:05
Jim Boy

Yo, check my stats man:
7’2 height
427 pounds of straight muscle
7.3% body fat
765 pound bench
250 weighted dips for 2 reps
900 pound squat
300 pound skull crushers for 10 reps

Man, I feel so fulfilled now

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Posted Sat, 02/22/2020 - 05:55
Jonny

Age: 17
Weight: 169
Bench: 265
Squat: 365
Deadlift: 350

Mostly concerned about improving my bench and deadlift been training for around 2 yrs. What do you think about my bench to weight ratio?

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Posted Fri, 02/21/2020 - 16:54
Kyle Bossard

15 years old
5’11”
Weight 140
Bench: 130
Squat: 225
Deadlift: 305
1 mile: 5:48

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Posted Fri, 02/21/2020 - 13:03
Reginald Miles

I'M 47 YEARS OLD USAPL ALL NATURAL NATIONAL CHAMPION
I BENCH 475LBS @183 RAW COMPETITION LIFT
IM ON THE 2020 NATIONAL TEAM MAY 16TH WORLD'S BENCH PRESS
I LOVE THIS BENCH CALCULATION WORKS FOR ME

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Posted Thu, 02/20/2020 - 08:15
Brendan

Height 6’7”
Weight 250
Bench 285x10
Max: 379
Squat 345
Deadlift 450

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Posted Thu, 02/20/2020 - 01:23
Joshua kent

6'2" 294lbs
505lb bench
585lb deadlift
515lb squat

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Posted Wed, 02/19/2020 - 16:10
Grayson

22
6'3
255 lbs
385 max bench
516 max squat
557 max deadlift

Calculator is spot on

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Posted Wed, 02/19/2020 - 15:30
joe

15
bench 150x8
45lbs pull ups 6 reps

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Posted Wed, 02/19/2020 - 14:11
Nathan

At 17
5”6’
185
Max bench 350
Max squat 540

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Posted Wed, 02/19/2020 - 00:37
Stephen

16
6’0
185lbs
Max bench 205
Max squat 275
Max deadlift 325
Max clean 185
Mile 6:39

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Posted Wed, 02/19/2020 - 12:59
walter

I am an older guy and a retired gym rat and bodybuilding champion.When I looked at your #s at first I thought 'average'..but when one compiles it with your mile time..wow!. These are 'complete athlete' stats!

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Posted Tue, 02/18/2020 - 20:31
Braxton mikeselle

17 years old
Body weight- 235
Height- 5'10
Max reps on bench: 315 ×9

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Posted Tue, 02/18/2020 - 13:42
Forrest

I weigh 150
My height 5’10
I can’t squat 250 pounds and bench 155 is that good???

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Posted Thu, 02/20/2020 - 08:59
Greg Mulligan

Sure it is. You are a junior middleweight with strong legs. Your weight times 1.5 is a good milestone in the squat.

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Posted Mon, 02/17/2020 - 13:35
Mike Jackson

58 Years old
Body Weight 180 Pds
Height 5'10"
Bench 225 X 5
Max 260

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Posted Wed, 02/19/2020 - 05:13
Ian

Its 263 your max

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Posted Mon, 02/17/2020 - 01:00
Trajan

height: 5’4”
age: 17
weight: 125
bench: 220
pause bench: 205
clean and jerk: 205

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Posted Sun, 02/16/2020 - 15:13
ezra winston

15
138 pounds
4:54 mile
17:34 5k
3 muscle up
135 max bench
97 on honors biology final
level 13 golem deck

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Posted Fri, 02/14/2020 - 21:31
M.G.F

Height 5'11
Body weight 170
Bench 210 3x5
Squat 200
Deadlift 205
Any tips on how to get my dead lift and squat up?

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Posted Tue, 02/18/2020 - 19:56
dalton

do single leg work outs to strengthen legs for hamstrings and quads. then do machine leg to help with stability muscles. core also help with both tremendously. just doing core i added 15 lbs to both exercises giver or take in about a month. its the mold of your body.

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Posted Wed, 02/19/2020 - 10:27
Steve

I had a lot of trouble myself. For me, it was form. Alan Thrall has several really good videos about squat and deadlift form and how severely it can effect your lifts.

How to DL: https://youtu.be/wYREQkVtvEc
Common DL errors: https://youtu.be/NYN3UGCYisk

How to squat: https://youtu.be/vmNPOjaGrVE
Common squat errors: https://youtu.be/NtX8GGbDCuc
Fixing your squat: https://youtu.be/ZeqEWLvtZJw

I started correcting my form about 3 weeks ago and went from a Max DL of 275 up to 335 so far. My squat hasn't changed much yet, but I was squatting too high, and three inches at the bottom makes a huge difference in how much weight you can lift.

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Posted Thu, 02/20/2020 - 05:34
John

Bent over rows for dead lifts and front squat for regular squats as well as going on a program and contracting muscles at a decent weight

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Posted Fri, 02/14/2020 - 17:00
Langston Bell

15 250 body weight 5 foot 11 bench 265 squat 365

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Posted Fri, 02/14/2020 - 15:35
Gregory Andersen

BW: 165
Max bench: 205 x1
Bench: 165 x10 3-4 sets

Really looking to get 225 by the end of February. Any idea if this is possible?

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Posted Sat, 02/15/2020 - 17:42
Travis Mitchell

Gregory, a month is pretty quick, however if you run a good strength program like 5x5 within a month or 2 it's pretty doable... just make sure you eat enough and rest enough. It really makes a difference. Just hit 225 for 3 sets of 8 today, I'm no expert by any means but I just met my goal of 225 for reps. On to heavier weights now! Good luck man!

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Posted Sun, 02/16/2020 - 11:24
Keigan

Definitely. Lift big eat bigger.

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Posted Mon, 02/17/2020 - 22:26
Larroidz

Try overhead press for accessory work. I do heavy bench with barbell overhead press Monday’s and incline Bench and Arnold press Thursday’s. Seems to be making a difference. Dips and straight arm pull-ups are also key.

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Posted Wed, 02/19/2020 - 10:33
Steve

Definitely. Travis is right, instead of doing 165 for three sets of ten, try like 185 for 5x5. If you can get into the gym just three times a week and do that each day you're there, and eat and sleep well like he said, you can probably hit 195 for 5x5 the next week and hit your goal of 225 for 1 pretty easily after that. You're so close already, it won't be difficult for you.

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Posted Wed, 02/12/2020 - 03:36
corbin gaines

6ft 225lbs 315 8 rep. 400 max

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Posted Tue, 02/11/2020 - 22:38
Ralph

Height: 5'7"
Age: 22
Weight: 165

Bench: 225x8
Squat: 225x12

I only squat and bench and avoid deadlifting since I just try to take care of my back as much as possible. I don't go over 225 lbs on any lift and I pause all my reps, use full range

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Posted Tue, 02/11/2020 - 10:10
Tom walker

Height 5'7"
Weight 185lbs
Age 45
Max bench 385lbs. Just set new PR yesterday.
I don't squat or deadlift due to double fusion in back. Bench is the only one of the big 3 I can safely do.

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Posted Wed, 02/12/2020 - 17:07
Mike Fisher

I'm almost 47 5'6" 198lbs I have been out of the weight room for almost 2 years I've been back at it for three weeks and I'm already repping 225 for 20 reps my personal best ever was 405

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Posted Mon, 02/10/2020 - 10:21
Winston

51 years old
bench 335lbs
squat 405 lbs
dead 425 lbs

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Posted Thu, 02/06/2020 - 22:00
Jefferson

26 years old
Squat 455
Deadlift 455
Bench 285

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Posted Tue, 02/04/2020 - 21:15
David

am 16
My body weight is 123
My height is 5’7
My max bench is 170
i squat 250
i deadlift 295

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Posted Mon, 02/10/2020 - 16:54
LP

HOW MANY REPS AND SETS DO YOU PUT INTO YOUR BENCH PRESSING AND HOW LONG IS YOUR BREAK IN BETWEEN EACH SET

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Posted Fri, 02/14/2020 - 09:53
Aidon

Hey David I’m 15 and weigh around 168-170 and your numbers are remotely close to mine. For you being 123 lbs is incredible dude, keep the grind up.

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Posted Tue, 02/04/2020 - 18:13
Luke Long

Age: 17
Height: 6'2"
Weight: 245
Bench: 345
Squat: 530
Dead lift: 600

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Posted Tue, 02/04/2020 - 16:42
Adam Crawford

Age 18
BW 162lbs
185lbs x 5
Max 200
If anyone can give me tips to reach 225lbs please dm me on insta @Ayxadam
thank youuuu

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Posted Thu, 02/06/2020 - 15:04
Anthony

Drop dow to about 165 and get about 10 reps in per set. Do this for a good 3 weeks

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Posted Mon, 02/10/2020 - 19:24
Aidon

Progressive overload dude, once you hit 200 for 3-5 then you’ll prolly be able to hit it

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Posted Mon, 02/03/2020 - 12:47
Tank Roland

Age-48
Bench 1 rep Max 495. touch n go attempted 515 but failed video to prove ig@mroland06
Deadlift 405
squat 365
Key to increasing bench is to
Bench Bench
Bench at least 15 to 20 sets per workout. Alternate between heavy set days and deload days. I am all natural no steriods and no testosterone boost. I do use wrist and elbow wraps..
My last workout
335x3 for three sets
315 x5 for three sets
295x6 for four sets
275x8 for four sets
225x 20 for two sets
225 x 10 for two sets
135 x 50 for three sets

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Posted Mon, 02/17/2020 - 12:44
Luke

You don't need to do bench bench bench to increase your bench press. What I found the most helpful are weighted dips, performed correctly of course. I focus the first few sets on pointing my feet forward to make it a more chest heavy exercise. Then just keep going until your chest and arms get tired, which is usually about 5-6 sets.

I too weigh only 165 lbs and am 43 years old. A few months ago I benched 205 for 3-4 reps. I did not do flat bench, AT ALL for almost 6 months. I tried it today and hit 205 for 9 reps.
Save your shoulders and train smart.

For those guys that have back problems, I highly recommend what's called a dip-belt squat, it torches your legs and you don't load your spine at all like standard squats.

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Posted Mon, 02/03/2020 - 00:56
Eli Penix

I’m 16 years old 6’ 3” , 200 lbs
Bench 265lbs
Dead 450lbs
Squat 400lbs
Been doing the 10 set routine with dad for 2 1/2 months and added 20lb to bench

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Posted Sun, 02/02/2020 - 20:06
Ben

Age:18
Bw: 133
Height:5,7
Bench:330
Repage: 185x 17, 195 x 12, 165 x35
Took me a whole year to move just 5 pounds on a max bench. Real struggle.