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:

6.9K Comments
Adnan Agha
Posted on: Sun, 05/22/2022 - 09:12

57 years old. Training for 22 years

Bench max 295lbs
Bench 14 reps with 220lbs
Deadlift 450lbs
Squat 355 lbs

Lois Perkins
Posted on: Fri, 05/20/2022 - 17:56

Posted on: Friday 5-20-2022
Age 49
Female
Height 5’7
BW 205
Max bench 240x3
Not lifted since 2018. Back at 2 months and finished last 3 sets @bench with 135 x 10, 135x9, 145x5. Really want to max over 200 again but any overhead work for back/shoulders is painful for days. Any suggestions on optional exercises to supplement?

Justin
Posted on: Tue, 05/24/2022 - 12:37

Google Ufpwrlifter routine. Bench 3 times a week. I’m 45 years old. I started March 12,2022. I had a max of 225 lb. Today I just hit 265x5. It’s amazing.

Kin
Posted on: Wed, 05/25/2022 - 12:16

Yes That is amazing keep it up and remember to have fun!

Benjamin Peightal
Posted on: Fri, 05/20/2022 - 11:51

Age: 45 been training again for 5 months
Weight 247
5'7"
225 for 8 reps bench
285 max bench
405 deadlift
315 squat for reps

these are my comeback numbers so far, in 2018 I had the following numbers prior to injury
335 x 2 bench
225 x 17 bench
405 x 16 deadlift
560 deadlift
510 squat

I plan on getting bigger numbers than prior to injury.

Timothy French
Posted on: Thu, 05/19/2022 - 19:42

Age: 20
Weight: 201
225 for 4 reps
250 for max
Is this pretty good?

Caleb
Posted on: Mon, 05/23/2022 - 18:25

Age: 19
Weight: 185
Max: 250
Doesn't really matter if it's good or not, we could both do much better.

Kin
Posted on: Wed, 05/25/2022 - 12:19

No that is AWESOME

James Taylor
Posted on: Mon, 05/23/2022 - 23:08

It’s definitely pretty good strength, significantly stronger than the general population and great for your age. Weight to strength ratio for lifters is rated intermediate by bench press standards.

chris
Posted on: Thu, 05/19/2022 - 15:47

31 years old and recently did a missive life change. I was tired of being obese and since January have lost over 40 Lbs. I am now 5'9 1/2" and weigh 204. Did a 1RM last week and felt so darn good. Hit 190 LBs and threw it up easier than expected. This may not seem like much but since some rotator cuff issues in 2019 my right shoulder has a tendency to lose control and stop my sets early due to one sided weekness. I have been vigilent and am now getting to the point where I don't feel too held back. Here's to hoping in 4 weeks I can hit 205 LBs or more. Hoping to get back to my swole highschool linebacker physique. Back then I was pushpressing 245 LBs real reps at 185 LBs. Keep grinding fellas!

Daniel T
Posted on: Thu, 05/19/2022 - 11:10

Age 20
BW 153
Height 5’6
Max bench 285x1, 225x8

Kin
Posted on: Tue, 05/17/2022 - 23:24

I am 45 BW 150 today I benched 185lbs 50x.... 275lbs 10x 250 50x and 225lbs 50x.
I curled 70lbs 150x
I haven't tried my max.

Jonathan Black
Posted on: Sun, 05/15/2022 - 20:28

Age 39
Weight 250
405x4
The estimator said 458lb max and today I finally had a spotter to test it. I was able to grind out 460lb without my butt leaving the bench. I was surprised at the accuracy of the estimate.

B-Max
Posted on: Sun, 05/15/2022 - 20:25

37 yrs old
275x8 = 349lbs 1rm

Keep on pushing baby. Always make those gains!

Mike M.
Posted on: Sat, 05/14/2022 - 13:05

Age 58
Max BP in my early-mid 20’s (BW 185 +/-) was 395 x2, missed 405 and never tried again.
Today, while I still bench, 220 lbs x5-x8 depending (BW 215-218)
I was able to do 275 lbs on smith eq at the gym but def not the same. I would like to do 300 lbs at some point but seems like a long way off.

Brent
Posted on: Sat, 05/14/2022 - 12:32

Age 21
Height 6’1
BW 211
Max bench 370
Hit 410 at 17 y/o and 201 BW but haven’t worked
out again until recently.
Hoping to hit 450 this year but i’m not sure it’s naturally
possible. Would love some feedback!

Andy
Posted on: Thu, 05/19/2022 - 05:38

Here is what you do don't rush it.

1. Do some hypertrophy high quality high volume sets on all exercises for 8 weeks.

2. Slowly move to powerlifting on bench. Watch videos on how to improve technique. Work on triceps and shoulders alot.
JM press mid close grip, cable press down etc.
All shoulder presses barbell dumbell bands etc.

1. See what you can do for 12 reps. Stay there until your bench calculator says you can do 450.

2. Drop down when met 12 rep goal to 10 reps.
Goal is 10 reps to equal 450 on bench calculator.
Vary your accessories a little to prevent injuries.
3. 8 reps...stay there until your rep calculator equates to 450.
4. 6 reps 4 reps the same.
5. At 3 reps you need to focus on perfect reps and form
Add a slingshot and start going heavier you need to move towards 450 with sling shot. Sling shot will help your body get used to the trauma of 450.
6. Add creatine and extra protein every day take magnesium for muscle contractions and vit d3 to help your vidy produce test. Do heavy legs once a week and get more sleep.
Eat more gain 15 lbs.
7. Start practicing 405 x1, 425 x1 435 x1.
This should be easy yet challenging.

8. Get a spotter and try 440 a few weeks later
9. Then you got 450. Extra sleep, extra food, wrist raps belt etc. Good shoes. Focus on leg drive, scapula retraction and pushing your self into th bench using g lats when pressing up. Grip max tight, max legal arch, leg drive, deep dep breath. Extra caffeine only during max day. Be warmer then you think. Hoodie long sleeves etc. Sweats.wear leg compression shorts. I don't know why but it really helps keep you tight. I even wear knee sleeves. Take an ibuprofen so you feel 0 pain from the weight. I also use muscle rib on my rear dealts and triceps (a suggestion directly from big Z

Mike D
Posted on: Fri, 05/13/2022 - 23:41

I am 70. I'm following a bench press strength-building routine of +10 lbs per week x 10 sets of 5 down to 3...currently at 150 lbs. 160 starts next week. Any suggestions on a better tactic? I hope to max at 225 to 240 in 3 months.

Andy
Posted on: Thu, 05/19/2022 - 05:41

Study Bench form on u tube, buy a sling shot it can help you with heavier weights before your ready raw. Work the triceps, rear dealts shoulders and back hard!
Do dumbells after your benching at higher reps.

Moad Yafai
Posted on: Fri, 05/13/2022 - 18:35

240 BW
5’9
16 y/o
205 for 8 reps bench

Myles Perrien
Posted on: Wed, 05/11/2022 - 21:59

max bench 195(175x4)
bw-160 age-14
is that good?

Big-Tony
Posted on: Fri, 05/13/2022 - 13:04

hell yeah that's good. You're doing better than I was at your exact age. I did 185 for 1 rep when I was 14. But it was also the very first time I touched a weight. I'm 36 now and bench around 460 at 270lb bodyweight. Keep up the good work and you might break records one day.

Kin
Posted on: Tue, 05/17/2022 - 23:25

That's excellent

santiago krygiel
Posted on: Tue, 05/24/2022 - 17:35

I'm 15 right now and I can bench 200lb (135x16) so i think ur doing really good. keep it up

Noe Barrera
Posted on: Wed, 05/11/2022 - 11:19

Age 32
weight 232
height 5'9
185x10
1 rep max 246 It was my first time hitting bench in years.

cameron
Posted on: Tue, 05/10/2022 - 11:50

17 Y/o
180bw

235 bench 205 5x
305 squat
405 deadlift

Noah
Posted on: Mon, 05/09/2022 - 22:35

20 yrs old
6’8” tall, 306lbs

250lbs x 5 reps

elijah billy
Posted on: Mon, 05/09/2022 - 19:41

bw-175
max bench-175, almost hit 185 the other day
I am 15 only been lifting three days a week for 8 months
is this good

Ayden
Posted on: Mon, 05/09/2022 - 15:34

14, 120, 5’5

1 rep max is 140

David
Posted on: Tue, 05/10/2022 - 16:24

That's good for your weight class. Now just eat to get bigger.

Alex Spangler
Posted on: Thu, 05/05/2022 - 12:22

18, 165lbs, 5'8

185x5 195x3

goal 225

old max was 210

Alex Spangler
Posted on: Mon, 05/16/2022 - 12:44

I maxed 240 and it was the first time hitting 225

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Roger
Posted on: Fri, 05/20/2022 - 21:49

Congrats, Alex! 250 is next when you're ready to move forward!

Mike D
Posted on: Wed, 05/04/2022 - 21:20

I'm 70. Laid off the gym for 20 yrs, started again 6 months ago after losing 25 lbs.

BW - 220
Max Bench - 210 (150 20 reps)

I hope the increase my Max Bench to 225 in a few months.

How am I doing?

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Roger
Posted on: Mon, 05/09/2022 - 16:10

So far, so good, Mike. The fact that you're back in the gym alone deserves respect. Going for 225 is awesome!

Kin
Posted on: Tue, 05/17/2022 - 23:27

Please tell me that you're joking that you are 70 shoot you got all of us beat

Timmy
Posted on: Wed, 05/04/2022 - 12:20

44
188 pounds
5’6”
Squat 315 (250x8)
Deadlift 405 (315x8)
Bench 270 (230x5)

Trying to get to 1,000# total

Ibrahim
Posted on: Tue, 05/03/2022 - 18:06

age:67
weigh:140lbs
height:5'9
been training for 1 year
bench:375x6 1 rep max is 455

TheREALelyijah
Posted on: Tue, 05/03/2022 - 07:20

Age 16, bw 175-180, 225 bench press max PR is that good?

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Roger
Posted on: Mon, 05/09/2022 - 16:08

Yes, it is. Keep goin!

Sam
Posted on: Tue, 05/03/2022 - 01:58

20 yes old, 5’9” , 170 lbs

Squat: 425
Bench: 235
Trap deadlift: 495

Thoughts on these numbers?
Also how can I develop a better chest overall? Size wise to make my chest look visually bigger?

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Roger
Posted on: Mon, 05/09/2022 - 16:07

Numbers are very respectable, Sam. As for the better chest, go with this.

https://www.muscleandstrength.com/workouts/the-pec-pumper-chest-workout

Anthony
Posted on: Mon, 05/09/2022 - 17:08

You should try dumbbells and do them very slowly with wide range of motion 8-12 reps 100% effort 100% technique effort. you got it

Will
Posted on: Tue, 05/03/2022 - 00:45

Current: 5’10 205, 30 y/o;
225x13, 245x9, 275x3
Max I think is 325

Goal: 225x20, 360 max

Also best squat I had was @315x6, 365x2
Just want a 405 squat again and I’m cool

Alperen Demir
Posted on: Sat, 04/30/2022 - 12:28

20Yo 194lbs 5'11

225lbx12 with proper form

can't even do 130kg for a rep in bench press. my body is not well-adapted to intensity and here the calculwtor says 139kg

Clint
Posted on: Thu, 04/28/2022 - 15:14

26, 287 LBS, 5’10

Squat 860
Bench 599
Deadlift 675

Week 1
60% of 1RM - 13
65% - 11
70% - 9

Week 2

65% - 11
70% - 9
75% - 7

(And so on all these at to 1RM)

*Also do two days for a set of 25 at 40% on all lifts to build endurance for smaller stabilizers.*

Happy lifting beasts

Ig: Therealzach...
Posted on: Wed, 04/27/2022 - 06:56

22 yrs old.
155kg (341lbs) for 1 rep max.
The aim is to get 160kg ( 352lbs). Any tips? Been doing 5 x 5 of 85% 1RM. Seeing some slight improvement in my overall strength.

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Roger
Posted on: Wed, 04/27/2022 - 21:39

Keep going with what you're doing if it's working. Once you stall (if you do), give this a go.

https://www.muscleandstrength.com/workouts/8-week-bench-press-builder

Willy
Posted on: Tue, 04/26/2022 - 21:28

30; 5’10 205

Bench: 225x11, 245x9, 275x2 are my best since high school

High school me could hit 335; squat 500

Trying this shit half a wrist.

Goal: 350 by August

Levi R
Posted on: Tue, 04/26/2022 - 11:34

15 yrs old lifting for 3 months, 165-175 lbs depending on the day

185 bench max 315 deadlift max

Is this decent for my age and experience?