Bench Press One Rep Max Calculator

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How much you bench? Let’s find out.

The following chart can be used to calculate your bench press one rep max. Simply find the weight of your set from the column on the far left, and cross reference it with the number of reps performed.

The resulting number is an estimate of your bench press one rep max.

You may also use this chart to calculate your deadlift and squat one rep max.

After you give this calculator a try, let us know in the comments where you stand, and if you feel the calculator was accurate.

arnold-schwarzenegger-bench-press

Number of Reps Performed
Weight 2 3 4 5 6 7 8 9 10
135 143 147 151 156 159 163 167 171 176
145 154 158 162 167 171 175 180 184 189
155 164 169 174 183 188 192 197 202 207
165 175 180 185 190 195 200 205 210 215
175 186 191 196 201 207 212 217 222 228
185 196 202 207 213 218 224 229 235 241
195 207 213 218 224 230 236 242 248 254
205 217 223 230 236 242 248 254 260 267
215 228 234 241 247 254 260 267 273 280
225 239 245 252 259 266 272 279 286 293
235 249 256 263 270 277 284 291 298 306
245 260 267 274 282 289 296 304 311 319
255 270 278 286 293 301 308 316 324 332
265 281 289 297 305 313 321 329 337 345
275 292 300 308 316 325 333 341 349 358
285 302 311 319 328 336 345 353 362 371
295 313 322 330 339 348 357 366 374 384
305 313 322 330 339 348 357 366 374 384
315 323 332 342 351 360 369 378 387 397
325 345 354 364 373 384 393 403 413 423
335 355 365 375 385 395 405 415 425 436
345 366 376 386 397 407 417 428 438 449
355 376 387 398 408 419 430 440 451 462
365 387 398 409 420 431 442 453 464 478
375 398 409 420 431 443 454 465 476 488
385 408 420 431 443 454 466 477 489 501
395 419 431 442 454 466 478 490 502 514
405 429 441 454 466 478 490 502 514 527
415 440 452 465 477 490 502 514 527 539
425 450 463 476 489 501 514 527 540 552
435 461 474 487 500 513 526 539 552 565
445 471 485 498 511 525 538 551 565 578
455 482 496 510 523 537 550 564 577 591
460 476 497 513 529 543 561 577 593 610
465 481 502 518 535 549 567 584 600 616
470 486 508 524 541 555 573 590 606 623
475 492 513 530 546 561 580 596 613 629
480 497 518 535 552 566 586 602 619 636
485 502 524 541 558 572 592 609 626 643
490 507 529 546 564 578 598 615 632 649
495 512 535 552 569 584 604 621 639 656
500 518 540 558 575 590 610 628 645 663
505 523 545 563 581 596 616 634 651 669
510 528 551 569 587 602 622 640 658 676
515 533 556 574 592 608 628 646 664 682
520 538 562 580 598 614 634 653 671 689
525 543 567 585 604 620 641 659 677 696
530 549 572 591 610 625 647 665 684 702
535 554 578 597 615 631 653 671 690 709
540 559 583 602 621 637 659 678 697 716
545 564 589 608 627 643 665 684 703 722
550 569 594 613 633 649 671 690 710 729
555 574 599 619 638 655 677 697 716 735
560 580 605 624 644 661 683 703 722 742
565 585 610 630 650 667 689 709 729 749
570 590 616 636 656 673 695 715 735 755
575 595 621 641 661 679 702 722 742 762
580 600 626 647 667 684 708 728 748 769
585 605 632 652 673 690 714 734 755 775
590 611 637 658 679 696 720 740 761 782
595 616 643 663 684 702 726 747 768 788
600 621 648 669 690 708 732 753 774 795
605 626 653 675 696 714 738 759 780 802
610 631 659 680 702 720 744 766 787 808
615 637 664 686 707 726 750 772 793 815
620 642 670 691 713 732 756 778 800 822
625 647 675 697 719 738 763 784 806 828
630 652 680 702 725 743 769 791 813 835
635 657 686 708 730 749 775 797 819 841
640 662 691 714 736 755 781 803 826 848
645 668 697 719 742 761 787 809 832 855
650 673 702 725 748 767 793 816 839 861
655 678 707 730 753 773 799 822 845 868
660 683 713 736 759 779 805 828 851 875
665 688 718 741 765 785 811 835 858 881
670 693 724 747 771 791 817 841 864 888
675 699 729 753 776 797 824 847 871 894
680 704 734 758 782 802 830 853 877 901
685 709 740 764 788 808 836 860 884 908
690 714 745 769 794 814 842 866 890 914
695 719 751 775 799 820 848 872 897 921
700 725 756 781 805 826 854 879 903 928
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Rating: 5.0/5 (1 vote cast)
Bench Press One Rep Max Calculator, 5.0 out of 5 based on 1 rating

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3 Responses

  1. Kit says:
    December 23, 2012 at 11:03 am

    Fairly accurate for benching – for me,its 155 x 9 175 x 5 and 185 x 3 with a max of 205. I haven’t tried high rep squats or deadlift for a long time.

    Reply
  2. Gabe says:
    December 23, 2012 at 12:57 pm

    It’s a little bit off by my calculation. I bench 265 X 4 and my max is like… 315-320. I suppose that doesn’t mean your chart is off, necessarily.

    Reply
  3. Kurt says:
    February 3, 2013 at 12:38 pm

    This was fairly accurate.

    Reply

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