Instructions
This bench press max chart can help you work out your 1 REP MAX. This is the simple "old school" method of calculating your 1 REP MAX. It's simple to use, just select the weight from the side column and the number of reps from the top. Where the two connect is your approximate 1 REP MAX bench press. The first table is in pounds and the second table is in kilograms.
Remember, this chart is only meant to be used as a guide. The only way you're going to know your true 1 REP MAX is to get in the gym and do it!
To calculate your bench the easy way use our Bench Press (1RM) Calculator.
Bench Chart in Pounds
| 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | |
| 135 | 141.3 | 147.3 | 152.6 | 157.5 | 162.3 | 166.9 | 171.3 | 175.5 | 179.6 | 183.5 | 187.2 |
| 140 | 146.6 | 152.7 | 158.2 | 163.4 | 168.3 | 173 | 177.7 | 182 | 186.2 | 190.3 | 194.2 |
| 145 | 151.8 | 158.2 | 163.9 | 169.2 | 174.3 | 179.2 | 184 | 188.5 | 192.9 | 197.1 | 201.1 |
| 150 | 157.1 | 163.7 | 169.5 | 175.1 | 180.3 | 185.4 | 190.4 | 195 | 199.5 | 203.9 | 208.1 |
| 155 | 162.3 | 169.1 | 175.2 | 180.9 | 186.3 | 191.6 | 196.7 | 201.5 | 206.2 | 210.6 | 215 |
| 160 | 167.5 | 174.6 | 180.8 | 186.7 | 192.3 | 197.8 | 203 | 208 | 212.8 | 217.4 | 221.9 |
| 165 | 172.8 | 180 | 186.5 | 192.6 | 198.3 | 203.9 | 209.4 | 214.5 | 219.5 | 224.2 | 228.9 |
| 170 | 178 | 185.5 | 192.1 | 198.4 | 204.3 | 210.1 | 215.7 | 221 | 226.1 | 231 | 235.8 |
| 175 | 183.2 | 190.9 | 197.8 | 204.2 | 210.4 | 216.3 | 222.1 | 227.5 | 232.8 | 237.8 | 242.7 |
| 180 | 188.5 | 196.4 | 203.4 | 210.1 | 216.4 | 222.5 | 228.4 | 234 | 239.4 | 244.6 | 249.7 |
| 185 | 193.7 | 201.8 | 209.1 | 215.9 | 222.4 | 228.7 | 234.8 | 240.5 | 246.1 | 251.4 | 256.6 |
| 190 | 198.9 | 207.3 | 214.7 | 221.7 | 228.4 | 234.8 | 241.1 | 247 | 252.7 | 258.2 | 263.5 |
| 195 | 204.2 | 212.7 | 220.4 | 227.6 | 234.4 | 241 | 247.5 | 253.5 | 259.4 | 265 | 270.5 |
| 200 | 209.4 | 218.2 | 226 | 233.4 | 240.4 | 247.2 | 253.8 | 260 | 266 | 271.8 | 277.4 |
| 205 | 214.6 | 223.7 | 231.7 | 239.2 | 246.4 | 253.4 | 260.1 | 266.5 | 272.7 | 278.6 | 284.3 |
| 210 | 219.9 | 229.1 | 237.3 | 245.1 | 252.4 | 259.6 | 266.5 | 273 | 279.3 | 285.4 | 291.3 |
| 215 | 225.1 | 234.6 | 243 | 250.9 | 258.4 | 265.7 | 272.8 | 279.5 | 286 | 292.2 | 298.2 |
| 220 | 230.3 | 240 | 248.6 | 256.7 | 264.4 | 271.9 | 279.2 | 286 | 292.6 | 299 | 305.1 |
| 225 | 235.6 | 245.5 | 254.3 | 262.6 | 270.5 | 278.1 | 285.5 | 292.5 | 299.3 | 305.8 | 312.1 |
| 230 | 240.8 | 250.9 | 259.9 | 268.4 | 276.5 | 284.3 | 291.9 | 299 | 305.9 | 312.6 | 319 |
| 235 | 246 | 256.4 | 265.6 | 274.2 | 282.5 | 290.5 | 298.2 | 305.5 | 312.6 | 319.4 | 325.9 |
| 240 | 251.3 | 261.8 | 271.2 | 280.1 | 288.5 | 296.6 | 304.6 | 312 | 319.2 | 326.2 | 332.9 |
| 245 | 256.5 | 267.3 | 276.9 | 285.9 | 294.5 | 302.8 | 310.9 | 318.5 | 325.9 | 333 | 339.8 |
| 250 | 261.8 | 272.8 | 282.5 | 291.8 | 300.5 | 309 | 317.3 | 325 | 332.5 | 339.8 | 346.8 |
| 255 | 267 | 278.2 | 288.2 | 297.6 | 306.5 | 315.2 | 323.6 | 331.5 | 339.2 | 346.5 | 353.7 |
| 260 | 272.2 | 283.7 | 293.8 | 303.4 | 312.5 | 321.4 | 329.9 | 338 | 345.8 | 353.3 | 360.6 |
| 265 | 277.5 | 289.1 | 299.5 | 309.3 | 318.5 | 327.5 | 336.3 | 344.5 | 352.5 | 360.1 | 367.6 |
| 270 | 282.7 | 294.6 | 305.1 | 315.1 | 324.5 | 333.7 | 342.6 | 351 | 359.1 | 366.9 | 374.5 |
| 275 | 287.9 | 300 | 310.8 | 320.9 | 330.6 | 339.9 | 349 | 357.5 | 365.8 | 373.7 | 381.4 |
| 280 | 293.2 | 305.5 | 316.4 | 326.8 | 336.6 | 346.1 | 355.3 | 364 | 372.4 | 380.5 | 388.4 |
| 285 | 298.4 | 310.9 | 322.1 | 332.6 | 342.6 | 352.3 | 361.7 | 370.5 | 379.1 | 387.3 | 395.3 |
| 290 | 303.6 | 316.4 | 327.7 | 338.4 | 348.6 | 358.4 | 368 | 377 | 385.7 | 394.1 | 402.2 |
| 295 | 308.9 | 321.8 | 333.4 | 344.3 | 354.6 | 364.6 | 374.4 | 383.5 | 392.4 | 400.9 | 409.2 |
| 300 | 314.1 | 327.3 | 339 | 350.1 | 360.6 | 370.8 | 380.7 | 390 | 399 | 407.7 | 416.1 |
| 305 | 319.3 | 332.8 | 344.7 | 355.9 | 366.6 | 377 | 387 | 396.5 | 405.7 | 414.5 | 423 |
| 310 | 324.6 | 338.2 | 350.3 | 361.8 | 372.6 | 383.2 | 393.4 | 403 | 412.3 | 421.3 | 430 |
| 315 | 329.8 | 343.7 | 356 | 367.6 | 378.6 | 389.3 | 399.7 | 409.5 | 419 | 428.1 | 436.9 |
| 320 | 335 | 349.1 | 361.6 | 373.4 | 384.6 | 395.5 | 406.1 | 416 | 425.6 | 434.9 | 443.8 |
| 325 | 340.3 | 354.6 | 367.3 | 379.3 | 390.7 | 401.7 | 412.4 | 422.5 | 432.3 | 441.7 | 450.8 |
| 330 | 345.5 | 360 | 372.9 | 385.1 | 396.7 | 407.9 | 418.8 | 429 | 438.9 | 448.5 | 457.7 |
| 335 | 350.7 | 365.5 | 378.6 | 390.9 | 402.7 | 414.1 | 425.1 | 435.5 | 445.6 | 455.3 | 464.6 |
| 340 | 356 | 370.9 | 384.2 | 396.8 | 408.7 | 420.2 | 431.5 | 442 | 452.2 | 462.1 | 471.6 |
| 345 | 361.2 | 376.4 | 389.9 | 402.6 | 414.7 | 426.4 | 437.8 | 448.5 | 458.9 | 468.9 | 478.5 |
| 350 | 366.5 | 381.9 | 395.5 | 408.5 | 420.7 | 432.6 | 444.2 | 455 | 465.5 | 475.7 | 485.5 |
| 355 | 371.7 | 387.3 | 401.2 | 414.3 | 426.7 | 438.8 | 450.5 | 461.5 | 472.2 | 482.4 | 492.4 |
| 360 | 376.9 | 392.8 | 406.8 | 420.1 | 432.7 | 445 | 456.8 | 468 | 478.8 | 489.2 | 499.3 |
| 365 | 382.2 | 398.2 | 412.5 | 426 | 438.7 | 451.1 | 463.2 | 474.5 | 485.5 | 496 | 506.3 |
| 370 | 387.4 | 403.7 | 418.1 | 431.8 | 444.7 | 457.3 | 469.5 | 481 | 492.1 | 502.8 | 513.2 |
| 375 | 392.6 | 409.1 | 423.8 | 437.6 | 450.8 | 463.5 | 475.9 | 487.5 | 498.8 | 509.6 | 520.1 |
| 380 | 397.9 | 414.6 | 429.4 | 443.5 | 456.8 | 469.7 | 482.2 | 494 | 505.4 | 516.4 | 527.1 |
| 385 | 403.1 | 420 | 435.1 | 449.3 | 462.8 | 475.9 | 488.6 | 500.5 | 512.1 | 523.2 | 534 |
| 390 | 408.3 | 425.5 | 440.7 | 455.1 | 468.8 | 482 | 494.9 | 507 | 518.7 | 530 | 540.9 |
| 395 | 413.6 | 430.9 | 446.4 | 461 | 474.8 | 488.2 | 501.3 | 513.5 | 525.4 | 536.8 | 547.9 |
| 400 | 418.8 | 436.4 | 452 | 466.8 | 480.8 | 494.4 | 507.6 | 520 | 532 | 543.6 | 554.8 |
| 405 | 424 | 441.9 | 457.7 | 472.6 | 486.8 | 500.6 | 513.9 | 526.5 | 538.7 | 550.4 | 561.7 |
| 410 | 429.3 | 447.3 | 463.3 | 478.5 | 492.8 | 506.8 | 520.3 | 533 | 545.3 | 557.2 | 568.7 |
| 415 | 434.5 | 452.8 | 469 | 484.3 | 498.8 | 512.9 | 526.6 | 539.5 | 552 | 564 | 575.6 |
| 420 | 439.7 | 458.2 | 474.6 | 490.1 | 504.8 | 519.1 | 533 | 546 | 558.6 | 570.8 | 582.5 |
| 425 | 445 | 463.7 | 480.3 | 496 | 510.9 | 525.3 | 539.3 | 552.5 | 565.3 | 577.6 | 589.5 |
| 430 | 450.2 | 469.1 | 485.9 | 501.8 | 516.9 | 531.5 | 545.7 | 559 | 571.9 | 584.4 | 596.4 |
| 435 | 455.4 | 474.6 | 491.6 | 507.6 | 522.9 | 537.7 | 552 | 565.5 | 578.6 | 591.2 | 603.3 |
| 440 | 460.7 | 480 | 497.2 | 513.5 | 528.9 | 543.8 | 558.4 | 572 | 585.2 | 598 | 610.3 |
| 445 | 465.9 | 485.5 | 502.9 | 519.3 | 534.9 | 550 | 564.7 | 578.5 | 591.9 | 604.8 | 617.2 |
| 450 | 471.2 | 491 | 508.5 | 525.2 | 540.9 | 556.2 | 571.1 | 585 | 598.5 | 611.6 | 624.2 |
| 455 | 476.4 | 496.4 | 514.2 | 531 | 546.9 | 562.4 | 577.4 | 591.5 | 605.2 | 618.3 | 631.1 |
| 460 | 481.6 | 501.9 | 519.8 | 536.8 | 552.9 | 568.6 | 583.7 | 598 | 611.8 | 625.1 | 638 |
| 465 | 486.9 | 507.3 | 525.5 | 542.7 | 558.9 | 574.7 | 590.1 | 604.5 | 618.5 | 631.9 | 645 |
| 470 | 492.1 | 512.8 | 531.1 | 548.5 | 564.9 | 580.9 | 596.4 | 611 | 625.1 | 638.7 | 651.9 |
| 475 | 497.3 | 518.2 | 536.8 | 554.3 | 571 | 587.1 | 602.8 | 617.5 | 631.8 | 645.5 | 658.8 |
| 480 | 502.6 | 523.7 | 542.4 | 560.2 | 577 | 593.3 | 609.1 | 624 | 638.4 | 652.3 | 665.8 |
| 485 | 507.8 | 529.1 | 548.1 | 566 | 583 | 599.5 | 615.5 | 630.5 | 645.1 | 659.1 | 672.7 |
| 490 | 513 | 534.6 | 553.7 | 571.8 | 589 | 605.6 | 621.8 | 637 | 651.7 | 665.9 | 679.6 |
| 495 | 518.3 | 540 | 559.4 | 577.7 | 595 | 611.8 | 628.2 | 643.5 | 658.4 | 672.7 | 686.6 |
| 500 | 523.5 | 545.5 | 565 | 583.5 | 601 | 618 | 634.5 | 650 | 665 | 679.5 | 693.5 |
| 505 | 528.7 | 551 | 570.7 | 589.3 | 607 | 624.2 | 640.8 | 656.5 | 671.7 | 686.3 | 700.4 |
| 510 | 534 | 556.4 | 576.3 | 595.2 | 613 | 630.4 | 647.2 | 663 | 678.3 | 693.1 | 707.4 |
| 515 | 539.2 | 561.9 | 582 | 601 | 619 | 636.5 | 653.5 | 669.5 | 685 | 699.9 | 714.3 |
| 520 | 544.4 | 567.3 | 587.6 | 606.8 | 625 | 642.7 | 659.9 | 676 | 691.6 | 706.7 | 721.2 |
| 525 | 549.7 | 572.8 | 593.3 | 612.7 | 631.1 | 648.9 | 666.2 | 682.5 | 698.3 | 713.5 | 728.2 |
| 530 | 554.9 | 578.2 | 598.9 | 618.5 | 637.1 | 655.1 | 672.6 | 689 | 704.9 | 720.3 | 735.1 |
| 535 | 560.1 | 583.7 | 604.6 | 624.3 | 643.1 | 661.3 | 678.9 | 695.5 | 711.6 | 727.1 | 742 |
| 540 | 565.4 | 589.1 | 610.2 | 630.2 | 649.1 | 667.4 | 685.3 | 702 | 718.2 | 733.9 | 749 |
| 545 | 570.6 | 594.6 | 615.9 | 636 | 655.1 | 673.6 | 691.6 | 708.5 | 724.9 | 740.7 | 755.9 |
| 550 | 575.9 | 600.1 | 621.5 | 641.9 | 661.1 | 679.8 | 698 | 715 | 731.5 | 747.5 | 762.9 |
| 555 | 581.1 | 605.5 | 627.2 | 647.7 | 667.1 | 686 | 704.3 | 721.5 | 738.2 | 754.2 | 769.8 |
| 560 | 586.3 | 611 | 632.8 | 653.5 | 673.1 | 692.2 | 710.6 | 728 | 744.8 | 761 | 776.7 |
| 565 | 591.6 | 616.4 | 638.5 | 659.4 | 679.1 | 698.3 | 717 | 734.5 | 751.5 | 767.8 | 783.7 |
| 570 | 596.8 | 621.9 | 644.1 | 665.2 | 685.1 | 704.5 | 723.3 | 741 | 758.1 | 774.6 | 790.6 |
| 575 | 602 | 627.3 | 649.8 | 671 | 691.2 | 710.7 | 729.7 | 747.5 | 764.8 | 781.4 | 797.5 |
| 580 | 607.3 | 632.8 | 655.4 | 676.9 | 697.2 | 716.9 | 736 | 754 | 771.4 | 788.2 | 804.5 |
| 585 | 612.5 | 638.2 | 661.1 | 682.7 | 703.2 | 723.1 | 742.4 | 760.5 | 778.1 | 795 | 811.4 |
| 590 | 617.7 | 643.7 | 666.7 | 688.5 | 709.2 | 729.2 | 748.7 | 767 | 784.7 | 801.8 | 818.3 |
| 595 | 623 | 649.1 | 672.4 | 694.4 | 715.2 | 735.4 | 755.1 | 773.5 | 791.4 | 808.6 | 825.3 |
| 600 | 628.2 | 654.6 | 678 | 700.2 | 721.2 | 741.6 | 761.4 | 780 | 798 | 815.4 | 832.2 |
| 605 | 633.4 | 660.1 | 683.7 | 706 | 727.2 | 747.8 | 767.7 | 786.5 | 804.7 | 822.2 | 839.1 |
| 610 | 638.7 | 665.5 | 689.3 | 711.9 | 733.2 | 754 | 774.1 | 793 | 811.3 | 829 | 846.1 |
| 615 | 643.9 | 671 | 695 | 717.7 | 739.2 | 760.1 | 780.4 | 799.5 | 818 | 835.8 | 853 |
| 620 | 649.1 | 676.4 | 700.6 | 723.5 | 745.2 | 766.3 | 786.8 | 806 | 824.6 | 842.6 | 859.9 |
| 625 | 654.4 | 681.9 | 706.3 | 729.4 | 751.3 | 772.5 | 793.1 | 812.5 | 831.3 | 849.4 | 866.9 |
| 630 | 659.6 | 687.3 | 711.9 | 735.2 | 757.3 | 778.7 | 799.5 | 819 | 837.9 | 856.2 | 873.8 |
| 635 | 664.8 | 692.8 | 717.6 | 741 | 763.3 | 784.9 | 805.8 | 825.5 | 844.6 | 863 | 880.7 |
| 640 | 670.1 | 698.2 | 723.2 | 746.9 | 769.3 | 791 | 812.2 | 832 | 851.2 | 869.8 | 887.7 |
| 645 | 675.3 | 703.7 | 728.9 | 752.7 | 775.3 | 797.2 | 818.5 | 838.5 | 857.9 | 876.6 | 894.6 |
| 650 | 680.6 | 709.2 | 734.5 | 758.6 | 781.3 | 803.4 | 824.9 | 845 | 864.5 | 883.4 | 901.6 |
| 655 | 685.8 | 714.6 | 740.2 | 764.4 | 787.3 | 809.6 | 831.2 | 851.5 | 871.2 | 890.1 | 908.5 |
| 660 | 691 | 720.1 | 745.8 | 770.2 | 793.3 | 815.8 | 837.5 | 858 | 877.8 | 896.9 | 915.4 |
| 665 | 696.3 | 725.5 | 751.5 | 776.1 | 799.3 | 821.9 | 843.9 | 864.5 | 884.5 | 903.7 | 922.4 |
| 670 | 701.5 | 731 | 757.1 | 781.9 | 805.3 | 828.1 | 850.2 | 871 | 891.1 | 910.5 | 929.3 |
| 675 | 706.7 | 736.4 | 762.8 | 787.7 | 811.4 | 834.3 | 856.6 | 877.5 | 897.8 | 917.3 | 936.2 |
| 680 | 712 | 741.9 | 768.4 | 793.6 | 817.4 | 840.5 | 862.9 | 884 | 904.4 | 924.1 | 943.2 |
| 685 | 717.2 | 747.3 | 774.1 | 799.4 | 823.4 | 846.7 | 869.3 | 890.5 | 911.1 | 930.9 | 950.1 |
| 690 | 722.4 | 752.8 | 779.7 | 805.2 | 829.4 | 852.8 | 875.6 | 897 | 917.7 | 937.7 | 957 |
| 695 | 727.7 | 758.2 | 785.4 | 811.1 | 835.4 | 859 | 882 | 903.5 | 924.4 | 944.5 | 964 |
| 700 | 732.9 | 763.7 | 791 | 816.9 | 841.4 | 865.2 | 888.3 | 910 | 931 | 951.3 | 970.9 |
Bench Chart in Kilograms
| 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | |
| 35 | 36.6 | 38.2 | 39.6 | 40.8 | 42.1 | 43.3 | 44.4 | 45.5 | 46.6 | 47.6 | 48.5 |
| 40 | 41.9 | 43.6 | 45.2 | 46.7 | 48.1 | 49.4 | 50.8 | 52 | 53.2 | 54.4 | 55.5 |
| 45 | 47.1 | 49.1 | 50.9 | 52.5 | 54.1 | 55.6 | 57.1 | 58.5 | 59.9 | 61.2 | 62.4 |
| 50 | 52.4 | 54.6 | 56.5 | 58.4 | 60.1 | 61.8 | 63.5 | 65 | 66.5 | 68 | 69.4 |
| 55 | 57.6 | 60 | 62.2 | 64.2 | 66.1 | 68 | 69.8 | 71.5 | 73.2 | 74.7 | 76.3 |
| 60 | 62.8 | 65.5 | 67.8 | 70 | 72.1 | 74.2 | 76.1 | 78 | 79.8 | 81.5 | 83.2 |
| 65 | 68.1 | 70.9 | 73.5 | 75.9 | 78.1 | 80.3 | 82.5 | 84.5 | 86.5 | 88.3 | 90.2 |
| 70 | 73.3 | 76.4 | 79.1 | 81.7 | 84.1 | 86.5 | 88.8 | 91 | 93.1 | 95.1 | 97.1 |
| 75 | 78.5 | 81.8 | 84.8 | 87.5 | 90.2 | 92.7 | 95.2 | 97.5 | 99.8 | 101.9 | 104 |
| 80 | 83.8 | 87.3 | 90.4 | 93.4 | 96.2 | 98.9 | 101.5 | 104 | 106.4 | 108.7 | 111 |
| 85 | 89 | 92.7 | 96.1 | 99.2 | 102.2 | 105.1 | 107.9 | 110.5 | 113.1 | 115.5 | 117.9 |
| 90 | 94.2 | 98.2 | 101.7 | 105 | 108.2 | 111.2 | 114.2 | 117 | 119.7 | 122.3 | 124.8 |
| 95 | 99.5 | 103.6 | 107.4 | 110.9 | 114.2 | 117.4 | 120.6 | 123.5 | 126.4 | 129.1 | 131.8 |
| 100 | 104.7 | 109.1 | 113 | 116.7 | 120.2 | 123.6 | 126.9 | 130 | 133 | 135.9 | 138.7 |
| 105 | 109.9 | 114.6 | 118.7 | 122.5 | 126.2 | 129.8 | 133.2 | 136.5 | 139.7 | 142.7 | 145.6 |
| 110 | 115.2 | 120 | 124.3 | 128.4 | 132.2 | 136 | 139.6 | 143 | 146.3 | 149.5 | 152.6 |
| 115 | 120.4 | 125.5 | 130 | 134.2 | 138.2 | 142.1 | 145.9 | 149.5 | 153 | 156.3 | 159.5 |
| 120 | 125.6 | 130.9 | 135.6 | 140 | 144.2 | 148.3 | 152.3 | 156 | 159.6 | 163.1 | 166.4 |
| 125 | 130.9 | 136.4 | 141.3 | 145.9 | 150.3 | 154.5 | 158.6 | 162.5 | 166.3 | 169.9 | 173.4 |
| 130 | 136.1 | 141.8 | 146.9 | 151.7 | 156.3 | 160.7 | 165 | 169 | 172.9 | 176.7 | 180.3 |
| 135 | 141.3 | 147.3 | 152.6 | 157.5 | 162.3 | 166.9 | 171.3 | 175.5 | 179.6 | 183.5 | 187.2 |
| 140 | 146.6 | 152.7 | 158.2 | 163.4 | 168.3 | 173 | 177.7 | 182 | 186.2 | 190.3 | 194.2 |
| 145 | 151.8 | 158.2 | 163.9 | 169.2 | 174.3 | 179.2 | 184 | 188.5 | 192.9 | 197.1 | 201.1 |
| 150 | 157.1 | 163.7 | 169.5 | 175.1 | 180.3 | 185.4 | 190.4 | 195 | 199.5 | 203.9 | 208.1 |
| 155 | 162.3 | 169.1 | 175.2 | 180.9 | 186.3 | 191.6 | 196.7 | 201.5 | 206.2 | 210.6 | 215 |
| 160 | 167.5 | 174.6 | 180.8 | 186.7 | 192.3 | 197.8 | 203 | 208 | 212.8 | 217.4 | 221.9 |
| 165 | 172.8 | 180 | 186.5 | 192.6 | 198.3 | 203.9 | 209.4 | 214.5 | 219.5 | 224.2 | 228.9 |
| 170 | 178 | 185.5 | 192.1 | 198.4 | 204.3 | 210.1 | 215.7 | 221 | 226.1 | 231 | 235.8 |
| 175 | 183.2 | 190.9 | 197.8 | 204.2 | 210.4 | 216.3 | 222.1 | 227.5 | 232.8 | 237.8 | 242.7 |
| 180 | 188.5 | 196.4 | 203.4 | 210.1 | 216.4 | 222.5 | 228.4 | 234 | 239.4 | 244.6 | 249.7 |
| 185 | 193.7 | 201.8 | 209.1 | 215.9 | 222.4 | 228.7 | 234.8 | 240.5 | 246.1 | 251.4 | 256.6 |
| 190 | 198.9 | 207.3 | 214.7 | 221.7 | 228.4 | 234.8 | 241.1 | 247 | 252.7 | 258.2 | 263.5 |
| 195 | 204.2 | 212.7 | 220.4 | 227.6 | 234.4 | 241 | 247.5 | 253.5 | 259.4 | 265 | 270.5 |
| 200 | 209.4 | 218.2 | 226 | 233.4 | 240.4 | 247.2 | 253.8 | 260 | 266 | 271.8 | 277.4 |
| 205 | 214.6 | 223.7 | 231.7 | 239.2 | 246.4 | 253.4 | 260.1 | 266.5 | 272.7 | 278.6 | 284.3 |
| 210 | 219.9 | 229.1 | 237.3 | 245.1 | 252.4 | 259.6 | 266.5 | 273 | 279.3 | 285.4 | 291.3 |
| 215 | 225.1 | 234.6 | 243 | 250.9 | 258.4 | 265.7 | 272.8 | 279.5 | 286 | 292.2 | 298.2 |
| 220 | 230.3 | 240 | 248.6 | 256.7 | 264.4 | 271.9 | 279.2 | 286 | 292.6 | 299 | 305.1 |
| 225 | 235.6 | 245.5 | 254.3 | 262.6 | 270.5 | 278.1 | 285.5 | 292.5 | 299.3 | 305.8 | 312.1 |
| 230 | 240.8 | 250.9 | 259.9 | 268.4 | 276.5 | 284.3 | 291.9 | 299 | 305.9 | 312.6 | 319 |
| 235 | 246 | 256.4 | 265.6 | 274.2 | 282.5 | 290.5 | 298.2 | 305.5 | 312.6 | 319.4 | 325.9 |
| 240 | 251.3 | 261.8 | 271.2 | 280.1 | 288.5 | 296.6 | 304.6 | 312 | 319.2 | 326.2 | 332.9 |
| 245 | 256.5 | 267.3 | 276.9 | 285.9 | 294.5 | 302.8 | 310.9 | 318.5 | 325.9 | 333 | 339.8 |
| 250 | 261.8 | 272.8 | 282.5 | 291.8 | 300.5 | 309 | 317.3 | 325 | 332.5 | 339.8 | 346.8 |
| 255 | 267 | 278.2 | 288.2 | 297.6 | 306.5 | 315.2 | 323.6 | 331.5 | 339.2 | 346.5 | 353.7 |
| 260 | 272.2 | 283.7 | 293.8 | 303.4 | 312.5 | 321.4 | 329.9 | 338 | 345.8 | 353.3 | 360.6 |
| 265 | 277.5 | 289.1 | 299.5 | 309.3 | 318.5 | 327.5 | 336.3 | 344.5 | 352.5 | 360.1 | 367.6 |
| 270 | 282.7 | 294.6 | 305.1 | 315.1 | 324.5 | 333.7 | 342.6 | 351 | 359.1 | 366.9 | 374.5 |
| 275 | 287.9 | 300 | 310.8 | 320.9 | 330.6 | 339.9 | 349 | 357.5 | 365.8 | 373.7 | 381.4 |
| 280 | 293.2 | 305.5 | 316.4 | 326.8 | 336.6 | 346.1 | 355.3 | 364 | 372.4 | 380.5 | 388.4 |
| 285 | 298.4 | 310.9 | 322.1 | 332.6 | 342.6 | 352.3 | 361.7 | 370.5 | 379.1 | 387.3 | 395.3 |
| 290 | 303.6 | 316.4 | 327.7 | 338.4 | 348.6 | 358.4 | 368 | 377 | 385.7 | 394.1 | 402.2 |
| 295 | 308.9 | 321.8 | 333.4 | 344.3 | 354.6 | 364.6 | 374.4 | 383.5 | 392.4 | 400.9 | 409.2 |
| 300 | 314.1 | 327.3 | 339 | 350.1 | 360.6 | 370.8 | 380.7 | 390 | 399 | 407.7 | 416.1 |
152 Comments
Hello- New to bench pressing at a great gym- need help with calculating 1RM increases 70% 75% 80%- Im starting with a 15 lb bar and then 30 lbs weight- total 45 lbs and increasing up to 56 lbs- Is this a good way to scale? I'm at petite muscular gal- 4"11 95 lbs- any help would be apprecieted
Hi Cheryl, the way you're scaling would be fine. What is your goal for the bench, and how many reps are you doing with those weights now?
Thanks- at the crossfit gym, it depends on the workout-
Yesterday, it was between 4-8 reps- with rest.
I'm hoping to increase weight in the future-
Thanks!
Im Diego I'm 15 and 4 months weighing 164 and bench 225 for 5 is that good? And should I consider powerlifting?
Hi Diego, if that is with you going all the way to your chest and pausing before the press, then yes, definitely get into powerlifting.
Even if it is touch and go without the pause, 225 at 15 is amazing!
My name is Dylan, I'm 18 and about 145 lbs. I go to the gym weekly, with chest and upper body day Being Mondays and Thursdays and back and biceps Tuesdays and Fridays. I work out at Planet fitness and My max bench now is 170. Bench is something I love and eventually, would love to reach 225. I have been consistent for nearly 5 months now would like advice on how to speed up my progress on loading up my bench even more.
Hey Dylan, glad you're here! At the top of this page are some workouts you can use to help you get that bench up and closer to 225. Check those out, and feel free to ask questions on whichever one you pick if needed.
BTW, I hope you're training legs.
im 14 5 foot 6 and 125. i can bench 155 for 1 and i run a 5:09 mile. are these stats good?
You're benching more than your bodyweight as a teenager and running very competitive times. Yeah, you're off to a good start. Keep it up, Gus!
I'm a 15 yr old at about 5'10 and 145 pounds BW and can Bench 155 is this good? How could i boost my strength further?
Hey Shazz, it is great, and I hope you keep it up. This program can help you get even stronger. The only thing I suggest is to ignore the supplements since you are a teenager. The food and sleep alone can help you while your body is still growing.
https://www.muscleandstrength.com/workouts/beef-up-bench-press-10x3-work...
I am nearing 15 years old as a freshman at 200 lbs BW 6’2”. I want to play D1 football on the line after high school. I currently bench about 210, squat probably 300, deadlift 435, and clean probably 185. I have been bulking for about nine months and have put on a good thirty pounds with my body fat going down. I plan to bulk to a good 260-270 senior year. How am I doing? What are some things I should keep in mind as I go about my journey?
Incredible progress, Ryan! First and foremost, be proud but not satisfied. You definitely have more potential to fulfill. As for things to keep in mind...
1. Don't try to rush it. Pushing too hard too fast can lead to injury and that results in you going the other way. Focus on being consistent with training and nutrition, and you will get better.
2. You may get stuck on some lifts but see rapid improvement in others. Just keep grinding.
3. Technique over raw power. This will help you stay healthy.
4. Recovery, recovery, recovery! Put as much emphasis on that as you do the training, and you will go far.
I will leave this up for others to chime in as well. Glad you are here on M&S, and please keep us posted!
I am 14 years old 5'4 and I bounce around 120 115 110 body weight. My max is Bench press-145x1 Squat-185x5 Deadlift-245x1 Clean-115x1
Where am I at to my weight and age.
Very solid foundation you have built, Brody! Ultimately, the way you feel about the progress matters most, but I can tell you that many kids aren't doing what you are. So, I hope you stick it out and enjoy the process. Thanks for reading M&S!
16 years old 5’11 183 BW one rep max is 290 lbs
I have not maxed out yet but I am able to bench 240lbs at the age of 17 and I'm 225lbs,I'm being told that that's very very impressive. AM I being patronized or is that actually crazy good?
Hi Josh, 240 at 17 is impressive, regardless of weight. Be proud but motivated to achieve more.
Is it good that I'm 135 maxing out at 205 for 1 rep max at 6'1 in height 19 years of age and my main focus is mma based training.
Benching over your bodyweight by that much is solid, Ezekiel. Keep it up!
So I’m a bit confused.. so the left side is the weight of the bar with weights on or it’s the pounds of someone weight ??
Weight on the left in blue is the weight you use. The numbers on the top are the reps you can do with that weight. The point that they meet on the chart is your estimated max.
Example - You can do 135 pounds for 2 reps, then your estimated max is 141.3 pounds. Hope this helps!
I’m 76 and stopped lifting weights 25 years ago, when I could bench 315lbs 3 reps. 275lbs 2 sets 10 reps. 250lbs 4 sets 10 reps. Started lifting again 9 months ago. 5’8” 188 lbs can bench press 225 1 rep. Just want to stay fit and trim and lose 12 pounds. Losing weight is my challenge today
I’m at 163 body weight and I’m benching 180 and deadlifting 345 am I at where I should be and I’m 17 or am I not where I should be
For anyone to be benching over their bodyweight is a notable achievement in the grand scheme of the world. To be doing it as a teenager is awesome, Jayden. That deadlift is big time, too. Keep it up and keep us posted on your progress. Thanks for reading M&S!
I really don’t understand these charts. Is the vertical number body weight and the horizontal the number of reps that you can lift at the weight where the two numbers meet?
Up and down on the left is the weight on the bar. Right is the reps.
For example, find 150 pounds on the left, then go over to 12 reps on the right. You get 208.1 pounds. Hope this helps.
15 years old, 5'10, 180lb, one rep max is 245
I'm 58 years old, 215lbs,5'10"
my 3 rep max is 385lbs
I do 225lbs 15-20 reps
on burnout 4th set
I’m 14 yrs old, 5’7 feet, weight 58kg and max bench press 65kg
At 38, 225lbs, I worked my way to a half rep of 350. Then the baby brought home rsv and it turned into pneumonia. Then the flu, then pneumonia again, then covid, then pneumonia again. All since December. I lost everything i worked for and now weigh 265. Finally got 265 on the bench again today. Can't wait till I'm back to where I was. Any advice I'm losing hope. Thanks
Focus on your sticking point and work to improve that. If you go heavier and have trouble locking out, commit more work to triceps. If you have trouble coming off the chest, then dumbbells and shoulder work could help. Other than that, stick with it and remember that you did it once, you can do it again.
I am 5”8 17yrs old 140lbs and i hit 225 for 3 the other day wonder what my max would go for
I'm 6'2 feet and weight 270lbs . My bench is 30×225lbs.
What's my max bench press for rep?
Figure out your max with less reps and follow the chart accordingly, Karlo.
Finally hit 315 at 195lbs 6’5
I just turned 14 and I could bench 295, how long until I get to 405
im 15 140 pounds and i can bench 225 no lie i worked hard to get here
I am 17 years old and 154 pounds with a max bench of 190 trying to get to 225 in 2 months if possible.
Did it work?! Hope it did!
I’m 35. Weigh 200 lbs 5’
I'm 13 and i'm 5 foot, 9.5 inches and weight 195 and my max bench press is 270.
what u benching now that 2 years has passed ?
I just turned 54 months old and just benched 405 for easy 10 reps no spot baby! I only snorted 2 grams of pop rocks this time too.
I just turned 11 and can bench 315 for 6. When will I be able to bench 4 plates?
im 10 and bench 250
I was 12 and could bench 250. Is this unnaturally strong. I am currently 14 and probably close to 2x as strong as I was.
You are a silverback gorilla. You should be proud of yourself
I am 20, I weigh 164 and finally hit a 300 bench. Im completely natural and I’m going all in to break the natural bench press record.
Nice, Chris! Keep grinding!