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Weight Lifted

Pound Kilogram

Repeated

times

( 1-10 )

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Results unit:

Pound

Kilogram

1RM estimation formula to use:

Epley

Brzycki

Lombardi

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The bench press is one of the big three lifts alongside the deadlift and squat. In powerlifting, it’s used as a test of raw strength and power. Outside of this, lifters program it to build muscle, develop strength, and improve functional movement.

Knowing the correct bench press intensity is vital to ensuring correct programming. This refers to the difficulty of the press. With this, you can better tailor your bench press intensity according to your workout goals while ensuring better lifting safety. 

This should be determined from your one repetition maximum or 1RM. Your 1RM refers to the maximum amount you can lift for one repetition with the correct technique.

This bench press calculator provides a quick and easy estimation of your bench press 1RM. Our one rep max calculator inputs your weight and repetitions into scientific formulas to give your 1RM and repetition ranges. 

Alongside this, we’ve presented a physical option if you prefer to work out your 1RM in person. This can be done manually without the use of the calculator.  

*Please note that this calculator provides an estimate of your 1RM rather than a definitive value. This information can be used to make better decisions regarding your training intensity. Always make sure to consult with the relevant qualified healthcare professionals when needed to avoid potential injuries when resistance training.

How To Calculate Your Max Bench Press

Follow these steps when calculating your maximum bench press intensity. Using this bench press max calculator costs nothing and requires minimal to no equipment.

Step 1: Perform Your Normal Bench Press Routine 

Start by performing a suitable warm-up before your first bench press sets. This should consist of short-duration aerobic exercise followed by a series of dynamic stretches. 

These should involve the same primary movers used in the bench press. Good examples include cross-body arm swings and shoulder rotations. The idea is to increase your muscle temperature and reduce joint stiffness, improving readiness to exercise.

Once you’re suitably warmed up, perform a couple of bench press warm-up sets. This should be done using the bar before adding a small amount of weight to practice the correct technique cues. 

Next, choose a weight that you can press for multiple repetitions, ideally between one and ten. Perform as many repetitions as you can with the correct form, using the help of a spotter if needed.

Record the weight lifted in pounds or kilograms and the amount of repetitions performed. These will be your input value for the bench press calculator. 

Step 2: Plug In The Test Number

Now that you have the input values, it’s time to perform the calculations. Follow these steps when using the max bench press calculator:

1. Input the bench press weight. Select kilograms or pounds depending on the measurement used.
2. Input the number of bench press repetitions performed. This should be between one and ten.
3. Choose one of the three available formulas. See below for an overview of each one. 
4. Set the results to pounds or kilograms depending on your preferred output.
5. Click calculate.

These are the formulas we’ve chosen for our bench press calculator. We’ve selected them from a list of widely used formulas as the most accurate and commonly used. 

• Lombardi Formula — 1RM = Weight Lifted x Number Of Repetitions (0.10).
• Brzycki Formula — 1RM = Weight Lifted x 36 ÷ 37 – Number Of Repetitions. 
• Epley Formula — `1RM = Weight Lifted x (1 + 30 ÷ Number Of Repetitions). 

Each of these formulas will have its advantages and disadvantages. This means that your choice of formula should depend on your own research and preferences.

Alongside this, you can use each calculation to see which you think is closest to your true 1RM (if you know it). 

Step 3: Know Your One Rep Max

Once you press calculate, the top of the calculator output should give you your bench press 1RM number. This should be given to one decimal place.

Let’s say you managed to bench press 176 pounds for eight repetitions. Here’s an example of how this would work for the Epley formula:

• 1RM = 176 x (1 + 30 ÷ 8).
• 1RM = 176 x 1.267.
• 1RM = 223 Pounds.

The table at the bottom of the calculator output gives your estimated repetition maximums. This means you get the estimated weight you can press for 1–20 repetitions.  

These numbers can be used against the suggested loading recommendations to set the correct intensity for your training goals.

Method 2: How To Know Your Max Bench Press Without A Calculator

If you’re not a fan of using a calculator, you can measure your 1RM directly. This requires you to physically test what you can lift. In this, you use a trial-and-error process with small increments to progressively increase the difficulty. 

This is more time-consuming and presents more risks than the max bench calculator method. It also requires more equipment. However, it can be used with success if this is your preferred option. 

Follow these steps to measure your max bench press directly.

Step 1: Perform A Suitable Warm-Up

Performing a warm-up before lifting is vitally important to prepare the body for lifting and lower the risk of injury. Perform a suitable bench press warm-up consisting of a short aerobic exercise bout and some dynamic stretches. This can be the same warm-up described in the calculator method.

When performing the bench press, part of the warm-up should involve a couple of practice sets using just the bar. This gives you time to practice the technique before progressing the weight.

Step 2: Select An Appropriate Weight 

After your warm-up sets, choose a weight you estimate to be around 50%–70% of your 1RM. Perform two higher-intensity warm-up sets. 

Again, focus on the correct technique cues while performing controlled repetitions. The idea of the bench press max test is to find the weight you can lift while using proper form. 

Step 3: Progressively Increase The Intensity

Increase the bench press weight in small increments. This should be done by adding 5%–10% at a time. Perform one repetition each time you increase the weight.

Rest for 2–3 minutes between sets while repeating this incremental process. The idea of this step is to slowly find your maximum intensity without putting too much on the bar. 

Step 4: Continue Until Your Maximal Effort

Continue the incremental process until you can no longer perform one repetition using the correct technique. Note down the weight used before this set. This will be your physically estimated 1RM. 

Step 5: Note Your 1RM

Note down your estimated 1RM so you can use the value to inform your bench press programming. Refer to this number when setting your training intensity according to your exercise goals. The same training intensities described in the calculator method can be used.

How Much Should You Be Able To Bench Press?

The following standards have been developed using data from over 40 million bench press users. This provides a useful reference point when comparing your performance to athletes with similar physical characteristics. 

As these are results taken from real-life settings, they provide an ecologically valid representation of where you should be. However, this does mean there will be possible confounding variables that are not accounted for. This includes the technique and equipment used.

You can also reference this normative data if you prefer standards performed under tighter regulations. This gives you upper and lower reference values according to age and the sample group. 

We’ve organized the standards according to ability level and body weight.

Here’s what each ability level means. Use this guidance to classify yourself according to the category that you best fit into.

• Beginner — Stronger than 5% of lifters. Beginner lifters have approximately one month of consistent bench press training. They’re able to use the correct technique and form but are relatively new to training.
• Intermediate — Stronger than 50% of lifters. Intermediate lifters have at least two years of consistent bench press training under their belts. They have performed consistent strength work and are very comfortable with the different technical elements. 
• Advanced — Stronger than 80% of lifters. Advanced athletes have at least five years of dedicated bench press strength training. They’ve achieved multiple strength increases during this period.
• Elite — Stronger than 95% of lifters. Elite athletes tend to be competitive powerlifters or weightlifters. They have over five years of bench press experience and training using high-level periodization techniques. 

*Please note that this data should not be taken as absolute values to follow. It provides an estimation of the weight lifted based on a large data sample. Use this data to inform goal prescription by comparing your performance to others around you.

Bench Press Bodyweight Ratios

If we take a 220-pound male, these would be his expected bench press maximums according to his ability level.

220-pound male:

• Beginner — 110 Pounds.
• Intermediate — 275 Pounds.
• Advanced — 385 Pounds.
• Elite — 440 Pounds.

Male Bench Press Strength Standards

Female Bench Press Strength Standards

Tips To Increase Your Bench Press Max

With all this useful information at your fingertips, here are some useful tips when looking to increase your bench press. Correctly implement these into your training and you’ll be moving up the standard in no time.

Prioritize Proper Form

Proper form is vital for several reasons. The main ones are that it ensures target muscle focus and reduces potential injury risk. 

The shoulders account for approximately 7.4% of weightlifting injuries, making them a common injury site. As one of the main movers in the bench press, it’s therefore important to ensure proper form.

In terms of performance, the focus on primary movers and efficient techniques helps with strength and power generation. This is a big contributor to your 1RM performance.

For the correct technique cues and expert tips, follow our handy bench press guide. It’ll tell you everything you need to know about how to lift weights and what considerations to make. 

Train Your Supporting Muscles

Compound movements like the bench press require multiple muscle groups for performance. These work together to ensure the correct limb movements and power transfer. Their relative contributions differ based on the stage of the bench press. 

The primary movers in the bench press do most of the pressing work. These are the three heads of the chest muscles.

Secondary movers include the front shoulders, triceps brachii, and serratus anterior muscles. The front shoulders bring your arms forward and stabilize your shoulder position. Your triceps extend your elbows during the second half of the press or lockout phase.

Because of this, they play important roles that should not be overlooked for performance. Focus on their strength and function in selected sessions to improve your 1RM performance. 

Use Progressive Overload

When it comes to strength performance, progressive overload should be the main focus. This refers to the intentional manipulation of training variables to promote an adaptive response. With the main goal being strength, the most important variable is intensity. 

The 1RM calculators should be used to provide the intensity reference point. Progressive overload then changes the appropriate numbers to give the adaptive response. Because of this, they both need each other to function properly. 

Ensure Enough Rest And Recovery

Getting adequate rest and recovery allows your physical and mental health to recover between sets and sessions.

Ensuring enough rest between bench press sets allows sufficient energy recovery. This should be 2–3 minutes.

Allow at least 48 hours of recovery between strength-based bench press sessions. This ensures muscle glycogen replenishment and muscle rebuilding process. 

As you can see, there are different rest and recovery periods to consider. These should be factored in when programming your training.

Use Variations As Needed

Bench press movement can be split into different parts — the setup, lowering phase, and pressing phase. Different variations and grips can be used to work on a particular weak point. You can still practice the full movement but use a variation alongside this as dedicated training.

If you struggle with the lockout, you can practice the second half of the movement and add weighted chains. The core of your training should be the main movement but variations can be used when needed. 

Conclusion

The bench press movement is a compound pushing exercise worth every minute of your time when it’s programmed correctly. Setting the correct lifting intensity for your workout goals is a huge part of this.

Your one repetition maximum should be the primary way to determine your bench press intensity. Use our bench press calculator for a quick and easy estimate or physically measure it using the guidance above. Once you have this, set your training intensity using the loading recommendations while following our useful tips.

Frequently Asked Questions