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This Is the Best Bench Press Calculator on the Internet

This Is the Best Bench Press Calculator on the Internet

If you want a simple and accurate bench press calculator and practical, effective tips on how to get your numbers up, then you want to read this article.

“How much ya bench?”

If you look like you lift, then you’ve probably been asked that question. A lot.

For whatever reason, nothing turns heads in the gym like a big bench press, which is why so many guys spend so much time under the bar.

And that’s not even a bad thing.

Despite its reputation as the meathead’s favorite hobbyhorse, the bench press actually deserves a lot of credit because it’s one of the single best upper body exercises that you can do, training your pecs, shoulders, triceps, core muscles, and even lats.

Now, if you’re here and still reading, you probably want to know just how good your bench press really is, and you might also like to know how it measures up against general strength standards as well as how to increase your numbers.

Well, that’s exactly what you’re going to learn in this article.

By the end, you’re going to have an accurate estimate of your one-rep max on the bench press, how it compares to other people’s, and how to increase it.

Let’s get started.

The Bench Press Calculator

Weight Lifted: lbs.  kgs.

Number of Reps:

95% 1RM90% 1RM85% 1RM80% 1RM75% 1RM70% 1RM65% 1RM60% 1RM
Estimated Reps and Weight Based on One-Rep Max
dos Remedios

There are several formulas for calculating your bench press performance, and the most common ones are the Brzycki, Baechle, and dos Remedios equations.

As you can see above, they all produce more or less the same results. I personally track my numbers with the Brzycki formula, but some people like to get fancy and track the average of the three.

Now, how do these numbers measure up against reality, you’re wondering?

Well, the only surefire way to know how strong you really are on the bench press is to get on the bench and find out, working your way up to the weight that you can only lift for one rep.

This is easier said than done, though.

First, if you’re new to heavy singles, you’re going to find it very awkward at first and miss lifts due to technical inefficiencies, not a lack of raw strength.

If you really want to test the limits of your benching, you have to first get used to moving very heavy loads with proper form, and that takes time.

Second, your ability to perform very high-intensity training depends greatly on how well your body has recovered from previous workouts, and this can be hard to gauge before hitting the weights.

Third, the “inner game” of weightlifting also factors in heavily when going for 1RM attempts, and this too takes practice. If you don’t feel mentally up to a heavy push, pull, or squat, you’re almost guaranteed to fall short physically, and if you’re new to it, you can’t help but feel intimidated.

So, while you certainly can incorporate one-rep maxes in your training, you can’t do it willy-nilly and expect it to be productive. 

This is why many people just stick with mathematical predictions and know that so long as they’re going up, progress is being made.

Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym.

How Do Your Numbers Measure Up?

Alright, now that you have a clear idea of how big your bench press really is, you’d probably like to know how it ranks.

Well, you can use the tables below to find out.

They come to us from Dr. Lon Kilgore and Mark Rippetoe and are based on a systematic review of decades of competitive weightlifting performance.

The following numbers are one-rep maxes, and remember that they aren’t the highest possible levels of strength, just performance benchmarks.

1RM Bench Press – Adult Men
Body WeightUntrainedNoviceIntermediateAdvancedElite
1RM Bench Press – Adult Women
Body WeightUntrainedNoviceIntermediateAdvancedElite

The “untrained” column shows the level of strength that you’d expect from someone who hasn’t bench pressed before.

The “novice” column shows what you‘d expect to see from someone who has been bench pressing for 6 to 12 months.

The “intermediate” column shows what you can reasonably expect to achieve in your first two years of bench pressing.

The “advanced” column shows what’s possible with multiple years of bench pressing, and the “elite” column shows the numbers commonly seen among competitive weightlifters (the top 1% of the weightlifting crowd).

Why You Should Track Your One-Rep Maxes

If you’re underwhelmed with your numbers, you’re in good company. Most people are.

And that’s why you should start tracking your estimated one-rep max on not only your bench press, but your other big compound lifts (squat, deadlift, and military press).

The reason?

Bragging rights, of course!

Just kidding. 🙂

Much more importantly than that, your 1RM is one of the single best indicators of how well your diet, training, and lifestyle are working to build you a stronger, fitter body.

Instead of trying to gauge your progress by how “good” your workouts feel, how “swole” you look in the mirror, or even attempts at measuring small changes in your body composition, the cold, hard numbers provided by 1RM estimations tell you, ultimately, if things are moving in the right direction or not.

The reason for this is simple:

The most effective way to gain muscle is to gain strength.

Yes, there are other ways to trigger muscle growth that aren’t directly related to getting stronger, but progressive overload is the most powerful one, and that comes down to adding weight to the bar over time.

That’s why the most reliable way to build a great physique is to simply increase your whole-body strength to intermediate/advanced levels with compound exercises like the bench press, deadlift, squat, and military press.

Thus, if you track your 1RMs on these exercises and they’re going up over time, then you know you’re at least doing more right than wrong and, minimally, don’t have to make any major changes to how you’re eating, training, or recovering.

How to Increase Your Bench Press

The best way to get stronger on the bench press is pretty obvious:

Do a lot of heavy bench pressing and strive to add weight to the bar over time.

And to do that, you should start with the following:

  1. Regularly bench press in the 4-to-6 rep range (about 85% of your one-rep max).
  2. Bench press two or three times per week with at least two days in between your heavy days (so you get better at the exercise faster).
  3. Try to gain a rep every week or two, and increase the weight by 5 to 10 pounds once you hit the top of the rep range you’re working in.
  4. Eat enough calories and protein.
  5. Make sure you’re fully recovering from your workouts.
  6. Use cardio sparingly.

Once you have those fundamentals in place, you can incorporate some more “advanced” strategies for increasing your bench press, which are outlined in the following article:

11 Scientifically Proven Ways to Increase Your Bench Press

The Bottom Line on the Best Bench Press Calculator on the Internet

Many people consider the bench press an ego or vanity exercise, but they’re wrong.

It’s actually the single best exercise you can do for overall upper body development.

So, if you want a big, full chest, powerful shoulders, and thick triceps, then you want to spend a lot of time pressing heavy barbells.

You also want to keep track of how your bench press strength is progressing over time, because that’s going to give you the clearest idea of whether or not your hard work is paying muscle-building dividends or not.

If your bench press 1RM graph is steadily going up, then you have no reason to change anything.

If it has been stuck for a considerable period of time, though, you may be able to make some simple changes to your diet, training, and/or lifestyle to break through the plateau.

What’s your take on this bench press calculator? Have anything else you’d like to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

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  • MarkH

    Amazing article once again Mike! What would be your major tips for perfecting bench press form?

  • Jackson Upmann

    Mike, love your articles and the info you give us. Top quality all the time. I was wondering at what age do you think cutting diets are safe for teenagers to get to lower bf percentages. I’m talking around 10ish % without harming growth or hormones. Much appreciated and thanks for your hard work. 🙂

    • It’s fine at any age, really. It’s a little different when you start getting down to like 8% and below.

  • barry weglos

    does age have anything to do with 1RM bench press number .I AM 73 YEARS OLD and been lifting about 1 year and weight 199 my 1RMis 149 but buy weight it say bench 173.would my age have anything with it.read your book bigger leaner stronger.enjoyed very much and am trying what i read in the book about 6 months.

    • It’s possible. I commend you for continuing to progress and inspire at your age. Keep it up!

  • Arthur Joffe


    I regularly read your emails – thanks!
    I am 66 and have a torn rotator cuff to start with and pain when I Bench Press

    I have a carinatus pectus but would like to widen my chest

    What advice can you offer

    Arthur Joffe

  • Ryan Alspach

    Hey Mike,
    I train at home and don’t have a barbell. Just don’t have the space for it. Would my 1rm be different based on the fact that I am using dumbbells? Some people have told me it is more difficult with dumbbells than barbell, but don’t know since I never use a barbell. Thanks!

    • Dumbbell work does tend to be more difficult, which is why I recommend using barbells if you can because you can usually lift heavier.

      No problem!

  • selwyn bosco

    Hi Mike

    Big fan of all your work. I am guy a bit vertically challenged . I am 5 feet 4 and i do weigh about 132lb and i can bench 173lb for 3 sets of 3 at the moment. Is there a formula to calculate my advance and elite? . I also noticed an error as in the table above for guys (as i was trying to deduce the formula myself) . The advance for a guy weighing 148 is 234 but for the guy weighing 165 its just 225 . Shouldn’t this be around the 250-260 mark?


    • Andrew O’Neill

      Yeah – Mike I think that’s a typo…. needs correcting.

      Thanks for a great article

  • Roper

    Hi Mike,
    Love the content you put out, and the Legion products I use, thanks for both. Maybe a dumb question, but can you use the bp calculator for other exercises. Like I can barbell curl 90 pounds for 10 reps, would the orm be accurate for that exercise, and for any other like squat, deadlift etc? Thanks.

    • Yup absolutely! These equations work for all exercises. That said, they tend to work best for if the number of reps is 10 or below.

  • J Wang

    Hi Mike,

    Any chance there is a performance benchmark chart for squat and deadlift?


    • Hey J, thanks for the suggestion! We’ll definitely consider making similar articles for other lifts with benchmark charts.

  • URBAlife

    Thanks Mike, superb article once again especially as i’ve been looking for this information.

    5 months into your BLS 3 day/week program, weighing 155lbs I was getting a bit concerned as i’m only pushing 140lbs 1RM. But now my mind can be at ease and i can focus on just squeezing those extra reps out.

    I’d be interested to know where the other 3 compound lifts should be in relation to the bench?

    Thanks for all your content, it’s helped me so much, Gary.

  • Thanks for the support, Arthur! I’m glad you’re enjoying them.

  • Gregory

    Hey mike, this question sounds off topic but I’d like to know if I can do deadlift with smaller plates such as the 25 pound plates instead of the standard 45 pound plates used by everyone for deadlift?

    • You can, especially if you’re using 25lb bumper plates, which would have the same diameter as the 45lb plates. If you’re using regular 25lb plates, they’ll be smaller in size, so the bar will be closer to the ground at the start of the deadlift. You could prop it up on top of pads or on the safety rails in a squat rack if you like, though. I hope this helps!

      • Gregory

        Thanks for your answer. I know that my range of motion increases when I deadlift all the way down with the regular 25lb plates since the bar gets closer to the ground, so should I continue doing that exercise with the smaller regular 25lb plates so long as my back does not round?

        • As long as you maintain good form, you can continue with those as you increase weight on the bar and get to 45lb plates

  • aaa

    Hey Mike! not sure where to post my question! I did the workout routine on your website for like 7 months and got great results. I have not worked out since around september. Now i have bought the bigger leaner stronger book. I am either going to do BLS or the brad pitt fight club workout and diet. I find the Brad Pitt fight club physique the most aesthetically appealing and I think I might try the Brad Pitt routine for a few months and see how it goes …I am curious. I know its very different to the low rep high weight style which you recommend….The link is the actual workout routine with the diet I plan to follow. Coincidentally, I have the same body type and height as brad pitt; ectomorph and 181cms tall! So no tailoring to diet or workout needed.


    I think if I stick to it, I should wind up with a very similar or exact same physique like Pitt.

    I will follow the diet but replace all meat and fish products with vegeterian foods like lentils or tofu.

    The only supplement I will take is a whey protein shake as suggested in the diet, and thats it.

    Alternate to the recommended diet I would do what the guy in the video below suggests….Intermittent Fasting with BCAAs because its easier than eating 6 times a day..he talks about it at 10 mins and 30secs…With this Intermittent thing I would then, also take BCAAs, in addition to the whey and thats it.


    I really like the Fight Club look…I am really curious and I really want to try this workout routine with the intermittent fasting!

    If you could take a moment and give me your opinion, it would be much appreciated!

    Many Thanks!

  • EO

    Hi Mike-

    How realistic is it for guys to bench, or hit any muscle group 2 or 3 times per week? I hit each body part once a week and I am often still sore on my next workout.

  • Luka

    Hi Mike! great tips here again! I have a question regarding you BLS book and your recommendations for setting up your sets. I follow 3 day split with option B.

    1. For bench press you recommend 6-7 sets with 3 warm up sets. How would that work if I want to do RPT? is RPT effective in your program or you do not recommend it?

    2. what do you think about Rest Pause in general and for using this technique in Bradford press or rope pull downs?

    3. is regular 5 weeks + 1 deload week superior or RPT with micro-loading?

    Thanks in Advance and keep up the good work!


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