Bench Press Max Calculator
Calculate your bench press one rep max and get personalized training recommendations with AI-powered insights.
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Bench Press FAQ
Common questions and answers
How is bench press 1RM calculated?
Bench press 1RM is calculated using multiple formulas (Epley, Brzycki, Lombardi, etc.) that estimate your maximum lift based on a weight you can lift for multiple reps. The calculator averages these formulas for accuracy.
What's a good bench press for my bodyweight?
A good benchmark is being able to bench press your bodyweight. Intermediate lifters typically bench 1.25-1.5x bodyweight, advanced lifters 1.5-2x, and elite lifters 2x+ bodyweight. Standards vary by gender and training experience.
How often should I test my bench press max?
Test your actual 1RM every 8-12 weeks at most. Frequent max attempts increase injury risk and interfere with training. Use this calculator between tests to estimate progress based on your working sets.
What's the best rep range for bench press strength?
For pure strength, train primarily in the 1-5 rep range at 85-95% of your 1RM. Include some work at 6-8 reps (75-80%) for hypertrophy and volume. Vary rep ranges through periodization for best results.
How can I improve my bench press?
Focus on progressive overload, proper form (leg drive, arch, bar path), and accessory work (triceps, shoulders, upper back). Address weak points, ensure adequate recovery, and consider programming variations like pause reps or close-grip bench.