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!
8.7K Comments
M&S very upsetting I lost my bar on 300 I forgot how to position my self on the bench for two day came back strong to day with a warm up on the bench 225-25×2 , then I took courage enough to finish 280-10×1 well on my way of my goal 300 my max , my bar on the bench Marques Akbar , thank you .
We appreciate the check-ins, Marques, even on the bad days. You will come back stronger. Way to stay in there when the going got tough.
Dear M&S today on the Bench I was 300-10×1 my very best effort and I accomplished my goal for today I thank you all .
No weight is safe! Way to get after it Marques. Thanks for checking in!
Last night on the ready , M&S my Max on the Bench was 300-6×2 and it gave me a feeling I can't believe, that I almost lost my mind , thank you to you all .
That's amazing, Marques! Way to make your presence in the 300-pound club known. Well done and thanks for checking in!
I hit 195 on bench today! I play lacrosse so I have 3 full body workouts a week. How can I hit 225 as soon as possible.
Congrats on 195, Yusuf! The plans we have at the top of the page can help you get to 225. Best of luck, and keep checking in so we can cheer you on!
less than 4 weeks ago I did 155 for 5. Today I did 165 for 9, followed by 165 for 5. Feeling good. Hopefully 225 1RM by middle of January. Current 1RM is 200, im 150lbs 19 male. Good luck to everyone out there with lifting goals!
Thanks for checking in, Mayo, and congrats on the progress! I think 225 by mid-January is possible if you can avoid a sticking point along the way.
Started getting back into benching from last year Christmas time. Over the last 3 weeks, I've gone from 225 for 3 reps to 225 for 9 reps.
I am a 7-year Rheumatoid arthritis patient. Bench press really gives me hope and victories from the 2023 winter.
Now I can use 165 pounds for 5x7! I am trying my best to reach the first hit, a 225pounds!
We are so glad you are going in the right direction and hope to read you hitting that 225 soon, Rob. We have programs here on M&S to help you if you're interested. Some are at the top of this page!
Been out of the game a while now. Trying to lose weight and regain some of my strength. I hit 225x5 on bench, which looks like a 263lb max. Barely got the 5 reps tho, and there is a lot of room to improve. I will also be focusing more on leg strength and size, so will have less time for bench. Currently doing squats biweekly, 135lbs for 10, 95 lbs for 20, and 45 lbs for 50. Very difficult, haven’t seen the increase in calf size yet but I remain optimistic. Keep it kosher, and happy lifting!
Hey Nick, thanks for reading M&S and sharing your journey with us. We would love for you to share updates along the way, and we have many articles for here to help you progress.
Today I did 315lbs. for 2 reps. Im on a journey to touch 400 by NYE. I am not giving up haha. Age 30, 230lbs
Best of luck along the way, Tyrieq! Feel free to check in and share updates along the way.
Today I hit 185 for 15. Approx 1 rep max of 273. On my journey to the 300 club. Age 35 147lb
That's awesome, Tony! Very strong, especially for that bodyweight. Keep us updated.
Yesterday i did 300 for 6 reps but my 1 rep max currently is 330. i want to hit 350 by after christmas. i am 15 and 208
Yo we got almost the same name bro. Anyways 330 at 15 is actually crazy impressive good job man!
Congrats man! I did 315 for 2 reps. I wanna get to 400 by NYE. If i can do that , you can definitely get to 350 by christmas
I am 68 plus years old. I started training myself close to 4 years now. My current routine on the flat bench press i warm up with 185 for 10, 225 for 8, 255 for 5, 285 for 4, 315 for 2 reps.
That my routine on a Saturday. 72 hours later I pyramid down starting at 285 for 6 245 for 10 185 for 12 to 15 reps
My question is,is it uncommon for that type of routine.
I always train with dumbbells on the same day s
For some reason I always pyramid down I start with 120 for 8
100 for 15 85 for 20. I have never strain or pulled a muscle and I have no joint pain. Thanks Tony
Hi Tony, I'm not sure how common it is, but it doesn't seem too out of the ordinary to me. At the end of the day, if it's working for you don't question it. Very strong! Thanks for being here on M&S!
Ok M&S let's say on the bench today I was 280-20×2 max most ever in my life on the righteous path to do more thanks M&S .
You just keep getting stronger and stronger, Marques! Reading this was a great start to the week. Thanks for checking in!
I’m 45 years old and looking to hit 185 lbs comfortably and potientslly moved to 225 lbs. iI can get 170 lbs about 6-8 reps. What’s the best way for me to progress to 185 and then move towards 225?
Hi Jamie, take them five pounds at a time. Next time you train, go up to 175 and make that the top set until you hit the rep range you want. Do the same after that with 180. As long as your nutrition and recovery are on point, you should still get stronger, even at 45.
I recently met my goal of benching 275 at bodyweight of 215 prior to turning 67. I've set my next goal for 3 plates (315) by turning 68. I currently do a pyramid bench routine consisting of 8x170,6x190,6x220,4x240,2x260,2x260,4x240,6x220,6x190 and 8-12x170. I max about every 3 to 4 weeks and add weight to each set based on max outcome. Just missed 290 last max day. Is my current pyramid routine on point for achieving my next goal of 315 in 12 months or less?
Hi Louis, thanks for reading M&S.
I like the pyramiding up but don't think you need all the sets coming back down. I would suggest cutting out a couple of those back down sets and doing one drop set at the end. So once you reach 260 x 2, you could go back down to 220, then do a final set with 170. I suggest this to save the shoulders and elbows. Powerlifting legend Ed Coan once said that he knew his joints had so many reps in them, so he found the best ways to invest them wisely.
That said, I personally believe 315 is possible, and I hope you'll keep us posted along the way.
Happy Belated Birthday, and congrats ont he progress, Louis! Hope to read you reaching three plates down the road.
Update: Celebrated my 67 birthday by adding #5 to all my sets. Currently pyramid routine; 8x175,6x205,6x225,4x245,2x265,4x245,6x225,6x205,8-12x175. Just under #220 bodyweight. Probably do this routine a couple more weeks before making. 3 plates here I come!!
Posted on here a couple weeks ago and was at 205 bench press, 1 rep in two weeks later I have successfully hit 225 could probably do 230
Way to go, Dan! That is awesome! Congrats on making it to two plates a side!
I am 13 benching 185 will I have a chance at reaching 320 in 18 months
Not going to say it's impossible, but I would suggest focusing on shorter-term goals. I would set my sights entirely on getting 200 within a couple of months first and going from there.
I’m 14 and 150 at 5’11 and can bench 155x3, I tried doing 185 today and failed. How long would it take for me to get it?
Depends on your training and consistency, Elijah. We have programs that you can try at the top of this page. If you stayed consistent and ate properly, I can see it coming within a few months. What was your best single when you tried to max out, or did you jump from 155 to 185?
I am 18, I recently benched 125 kg (275 pounds), I have managed 115kg (255 pounds) for 5, would I be ready to give 130kg (285 pounds) a crack, and if so, what should my warmup look like before this top pr single?
Hey William, thanks for reading M&S, and we wish you the best of luck on getting 130 kg. Since that is your goal, I would have you warm up like this if I was your coach.
60 x 8-10
80 x 5
100 x 3
110 x 1
120 x 1
Then, based on how you feel, give 130 a go.
Rest for three to five minutes between the singles so you know you're ready. Also, if you feel that you may not be quite ready for 130 by that point, then try this last hack.
Load 140 kg on the bar, Unrack it, and simply hold it at the top position for five to ten seconds, then rack it. The extra weight will ensure that the nervous system and muscles are fully prepared. Then, adjust to 130 kg, rest, and give it a go.
Best of luck, and let us know how you do!
Hello I’m 16 and 160lbs I just hit 245 and 255 today in bench and I usually do 3x3 on my heavy push day, a top heavy set like 230 x 3 and then drop down. I want to hit 275 soon as possible before my birthday what do you recommend to do.
Hi Dachi, how far out from your birthday are you? That would help us figure out the right plan to help you get there. We do also have plans on the top of this page. Any of those links would be a solid routine for you to help get your bench up.
To be clear, 255 at 16 and 160 pounds is very impressive!
Thank you, my birthday is November 27th, I understand this not much time so even if it’s before new years or in general a fast way to get to 275, and then I plan to chill from there.
Yeah, your birthday is cutting it close. However, I think 275 by New Year's is very realistic. Any of the plans we have at the top of the page will help you get there. Also, let me know what you do when you're maxing out. We may be able to tweak your strategy so you have the most energy for the big attempt when you go for it.
I’m 15 years old and I weigh 135. I can bench 95 pounds for 5 reps and I think I can bench 115. Should I do it or wait?
Hi Alex, as long as you have a spotter to help you, go for it! If you're doing 95 for 5, then 115 should be easy as long as you don't go to failure on your warm up sets. If you try it, let us know how you do!
Im 15 years old and I weigh 220 and I'm 6'1 I can bench 225 for 5 should I go for 275
Hi Payton, what did you get for a single the last time you maxed out, or have you not done so recently?
the last time I maxed out was 2 months ago and I hit 265
Then it wouldn't hurt to go for it. As long as you have a spotter, the key is to warm-up without exhausting yourself before that big attempt. If it was me, I would do a rep scheme like the below:
135 x 8-10
185 x 5
225 x 1
245 x 1
Then, based on how you're feeling, go for either 270 or 275. If you run this, let us know how you do.