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:

Mike harris
Posted on: Thu, 09/22/2022 - 18:18

This calculator is complete BS. It’s been off multiple times now but nearly 10% on two occasions making my max lower. It calculates my max bench press at 245, when I just got 265 completely by myself today. 20lbs is a good Amt to be off, I don’t know how it is apparently so accurate for others. I mainly power lift for enough strength post chemo to continue bjj. I do mostly 5x4 to max capacity for the past 10 weeks. It was off even more this time; than last!

Ben castaldo
Posted on: Mon, 09/12/2022 - 15:48

I’m 5’11 and weigh 151 pounds and I got 8 reps of 185 and it says I can do 235 is that accurate?

Posted on: Tue, 09/20/2022 - 23:30

It’s pretty accurate I’m 5.10” and weigh 145 and I put 5 reps by 210 on bench and my max is 250, and it said my 1rm is 145.

Posted on: Sat, 09/24/2022 - 18:37

So I hit 195 for 5 and my max is now 225. If I hit 210 for 5 my max would me 250?

Posted on: Fri, 09/09/2022 - 04:10

5'10 weigh 205 bench 365 for 9 reps. Says I can do 475 which I've recently done. It's pretty accurate

Robert Lanza
Posted on: Sun, 09/11/2022 - 08:13

Congrats. Those are amazing numbers for your weight—hell for any weight. Was wondering how old you are. Most blown away by the number of reps although the max rep is off the curve.

Posted on: Thu, 09/01/2022 - 19:07

I Stream 90% of my Workouts my Bench is 10+ 225 this says I can 1 rep 326 I almost die to 295 as it is so I'd say it may be exaggerating by 10-30 lbs.

Andy B
Posted on: Mon, 09/05/2022 - 14:39

That can be true if you don't train in all rep ranges.
But also it can be extremely accurate for example I benched 225 16 times and it says I can do 338 and I actually recently did 335lbs. I try to figure out what my next one rep max can be and then work to hit every lower weight for reps that shows I will be successful it takes months to hit all weights going up to one rep max but no other program moves me up this fast. Plus I'm a big believer of slingshot in your last set. For instance if you just did 275 for 6 I'll put 30 more pounds on and try to get it for 6. The slingshot helps you like a spotter and your cns slowly gets used to the heavier weights.

Posted on: Sun, 09/11/2022 - 20:20

100% higher the weight is more and more inaccurate this 1rm calculator will be

Posted on: Thu, 09/01/2022 - 02:46

31y old 5'11 280lbs. Calc is within 10 lbs of accuracy. Last bench cycle I did 325 2x3 and my max was about 245.This bench cycle I did 325 4,4,3 so my max should be at around 365-375.

Posted on: Mon, 08/29/2022 - 05:08

I weigh 125 5" 5 age 21 and I do 10 reps of 135 and says I can do 180lbs and did 180lbs and was able to reach it!

Posted on: Fri, 08/26/2022 - 06:14

25 years old, body weight is roughly 185 currently, at 5’10”. I just hit 275 for 5 reps on incline bench. I’m thinking my max is somewhere near 295-305 right now. But we will see. I don’t normally test my max. But I’m going to see if I can hit 285 for 5 next chest day.

Posted on: Mon, 08/29/2022 - 07:14

It’s most likely at least 315, when I was only able to do 275x3 I could do 295 for a max

Posted on: Thu, 09/01/2022 - 17:56

Yeah when I hit 275 for 5/6 I got 315 for a 1RM, so you actually are probably able to do more than 305!

Posted on: Tue, 08/23/2022 - 17:47

I am an 83 year old male and weigh 148 lbs. Three weeks ago I hit 170 lb one time but consistently have a maximum of 165 without a hesitation. I'm limited on Repetions because of Shoulder injuries when pressing sets above 80 percent of my max. Slowly trying to improve rep numbers in sets for greater strength development (IF that is still possible).

Drew T
Posted on: Tue, 08/23/2022 - 09:38

This calculator is VERY accurate for me. Age: 61 Weight: 218 SRM: 405 I can do 5 reps with 350 and that projected to 408 so very close (maybe I need to find some 1.5 lb plates?). :-)

Posted on: Mon, 08/22/2022 - 15:56

can do 225x8 but 1rm is only 255. it says it should be around 285 so id say it’s not extremely accurate for me atleast.

Posted on: Mon, 08/22/2022 - 09:57

Gym rat for 50 years. Age 66. Weigh 206. Max bench still 311 one rep. Can still do 10 reps with the 100 pound dumb bells. Where do I fit percen wise for my age and weight? Never cared when benching significantly more. Thanks.

M&S Team Badge
Posted on: Tue, 08/23/2022 - 08:32

I can't narrow it down to a percentage, Rob, but be assured there aren't men your age on this planet that can do that.

Robert Lanza
Posted on: Tue, 08/23/2022 - 09:31

Thanks so much. You just made my day. My trainer of 15 years tells me the same thing but I figured he was just pumping me up’.

Posted on: Wed, 08/17/2022 - 10:53

Ok, so I decided to do a little trial here. I started lifting at home during C-19 and before joining a Gym, I wanted to project my average 1RM based on my pushup ability.

A pushup loads roughly 69% of your body weight on your chest, I weigh 262 lbs and can rep out 45 push-ups at a time — 69% of 262 lbs is 181 lbs.

Unfortunately, this calculator is capped at 20 reps, giving a 1RM of 292 lbs. Off I went to the gym to test my quick maths...

I maxed out at 336 lbs meaning the discrepancy of those extra 25 pushups equates to 44 lbs or 1.76 lbs per rep.

In conclusion, if like me, you are repping more than the 20 rep limit on this calculator. You can tack on (roughly) 1.76 lbs per additional rep.

Posted on: Tue, 08/16/2022 - 17:49

32 year old male, 6'2 @ 315 lb. Warmed up first with 10 @ 135. 8 @ 185, 6 @ 205, and 4 @ 215. Then 1 @ 225, 1 @ 235, 1 @ 245, and then ended with 1 @ 255. Dropped weight and pumped out 3 @ 225, 6 @ 205, 8 @ 185, and ended with 10 @ 135. Not sure what my actual MAX 1 RM is but hoping to find out tomorrow with spotter.

Posted on: Sun, 08/14/2022 - 07:49

I got 115 my bw is 153 I am 13. I don’t have fat it’s just muscle and my height, which is 5ft 81/2. I did 9 reps of 90 lbs. it was my first time doing bench so I didn’t know if I had the right form or energy since my sleep was kinda crap lol

Posted on: Fri, 08/12/2022 - 08:43

Is it suppose to be just a 1 set of your reps or a counter of all your reps in 4 sets ?

M&S Team Badge
Posted on: Fri, 08/12/2022 - 08:47

1 set of reps, Elijah.

Dalton Villarreal
Posted on: Wed, 08/10/2022 - 02:59

Im at 208 bw and have currently hitting 265 for 10. Going to try and go for 315 for 4 and see how that goes. 22 years old. Goal is to hit 350 easy and then progress to 405. Will update but this has been pretty accurate in the past. Says i can hit 352 but 315 for 4 puts me at 356 max.

Mike D
Posted on: Sat, 08/06/2022 - 00:57

I'm 70 yo. I've been thru the 10 x 3 strength-building routine almost 4 cycles now. I completed 4 sets of 3 at 230. I have not tried my max bench yet, but I think it is near 260 now. That is an improvement from 190 when I started these routines 9 months ago. Thanks for the suggestions and motivation. My goal is to break the world record for bench press when I am 90 yo.

Posted on: Tue, 08/02/2022 - 11:30

Hit 315 for 6 reps ... Tried 375 and got it once seems pretty accurate to me

Posted on: Mon, 08/01/2022 - 18:43

17 years old
194 bw
305 bench
405 squat
400 deadlift
Watch me get stronger @jgipsonfitness on ig

Posted on: Fri, 07/29/2022 - 21:43

I hit 35 reps of 50 at age 13 and I'm disappointed because the maximum amount of reps is 20

Fabricio Correa
Posted on: Fri, 08/05/2022 - 21:46

Then do more weight and less reps, there's no point doing 35

Christion Frye
Posted on: Sat, 09/10/2022 - 17:07

Keep doing you bro.The fact is even if you aren't increasing your max the more reps will help form.Good going.

Jackson Jusus
Posted on: Fri, 07/29/2022 - 15:39

Pretty accurate, I put in 135x3 and i weight 145 btw and it said my Pr is 147 and my Actuallt 1rm is 150

Posted on: Fri, 07/29/2022 - 15:08

The estimation seems quite accurate!

Goal is -of course- 225, currently at 4x185 or 20x135. Max bench 205.

7 reps at 185 should already get me to 225 one rep max.

Current plan is five sets at about 185, getting those 4 reps up to 10 reps. And then trying 225 one rep max again..

Posted on: Thu, 07/28/2022 - 21:01

32 years M, body weight 52kg. 1 Rep Max Bench Press 80kg

Posted on: Wed, 07/27/2022 - 08:42

did 225x3 calculator said I can get 245. I jumped to 250 and failed, but I got 245.

Posted on: Sun, 08/14/2022 - 07:43


Posted on: Sun, 07/24/2022 - 08:53

54 yrs old, body-weight is 211. Max RM 1 is 235 pounds.

Posted on: Tue, 07/19/2022 - 19:35

I’m 5’8 238 lbs and I can do 315 for 12 reps and stuck and this range was curious if I do 5x5 will I eventually go up in strength.

M&S Team Badge
Posted on: Wed, 07/20/2022 - 08:35

It has been proven to help many people, Robert. I would suggest giving it a solid run for 8 weeks.

Philip Cummings
Posted on: Mon, 08/08/2022 - 00:03

ya wanna lift heavy weights, ya gotta lift heavy weight... lower reps , higher weight...

Nathan Eskin
Posted on: Thu, 07/28/2022 - 13:20

I would strongly suggest u go down on the reps per set and go up on set amount or weight, it's scientifically proven that above around 9 reps is pure fetigue

Eddie B.
Posted on: Tue, 07/19/2022 - 18:50

14 yr old
216 max bench
300 max squat
315 max deadlift
RB football

Hupin Live
Posted on: Wed, 07/27/2022 - 22:02

What is your height and weight?

Posted on: Tue, 07/19/2022 - 00:47

I'm 5'9" and 35 years young.
For bench press I did 295 lbs for 9 reps.
The calculator estimates me at 384 lbs for my max. Really hoping I can get 405 lbs before I'm 40.

Posted on: Fri, 07/15/2022 - 12:25

I'm 49, 5'10 and 185. I bench on a smith machine. Todays bench was 8x185, 7x225, 5x245, 4x275 and then 10x225.

My question- how much weight would you reduce for the smith machine v free bench, and what would you estimate my max press would be?


M&S Team Badge
Posted on: Wed, 07/20/2022 - 08:38

Andrew, there is no way to truly answer this question because several variables are involved. Not all Smith Machines are the same. The bar weighs less than a standard barbell. Some bars on Smiths weigh 10 pounds while others weigh 25. Then, there's the fact that you're on a machine, which means your body isn't actually stabilizing the weight. It's in a fixed path of travel. The only real way to find your free weight max is to do it.

Posted on: Thu, 07/14/2022 - 15:22

the max ive ever done is 235 but i have done 205x7 but i dont max often.
i usually do 205 5x5

Posted on: Wed, 07/13/2022 - 22:23

I’m 14, 6’0 180 and can bench 155 for 3 reps, it says my max is 170 and I have yet to attempt it. I believe I can do it and my goal going into my freshman year is to break my schools freshman bench record which is 190 and i think I can definitely beat that at the start of school which is late august. I lift 4-5 days a week

Joe T
Posted on: Sat, 07/09/2022 - 08:23

Age 74, weight 182. Last week I did 5 reps with 244 on a bench with a 10% incline. Anyone have a guess what a flat bench would add, ie maybe 5% more?