Calculate your bench press one-rep max (1RM) using proven formulas. Get strength standards, bodyweight ratios, and personalized training percentages to maximize your chest development and pressing power.
Best accuracy with 3-5 reps
Compare your bench press to established strength standards. These ratios represent your 1RM as a multiple of your bodyweight and are based on training experience levels.
| Level | Male | Female | Training Time |
|---|---|---|---|
| Beginner | 0.5x BW | 0.3x BW | 0-6 months |
| Novice | 0.75x BW | 0.5x BW | 6-12 months |
| Intermediate | 1.0x BW | 0.75x BW | 1-2 years |
| Advanced | 1.5x BW | 1.0x BW | 2-5 years |
| Elite | 2.0x BW | 1.25x BW | 5+ years |
Use these percentages of your 1RM to program effective bench press training for different goals.
Build maximum pressing power with heavy loads and low reps. Rest 3-5 minutes between sets.
Optimal range for chest, shoulder, and tricep hypertrophy. Rest 1-2 minutes between sets.
Develop bar speed and explosive power. Move weight as fast as possible with control.
Eyes under the bar, feet flat on floor, shoulder blades squeezed together and down.
Hands 1.5-2x shoulder width apart. Wrists straight, full grip on bar.
Push feet into ground throughout lift. Creates full-body tension and stability.
Lower to mid-chest, press in slight arc toward face. Not straight up and down.
45-75 degree angle from torso. Not flared perpendicular or tucked too tight.
Deep breath at top, hold during descent, exhale through sticking point.
If you struggle at the bottom of the lift, your chest and front delts need work.
Solutions: Paused bench press, wide-grip bench, dumbbell flyes, deficit push-ups
Bar slows or stops halfway up indicates weak triceps or poor bar path.
Solutions: Board press, floor press, close-grip bench, tricep extensions, pin press
Failing near lockout means triceps need strengthening.
Solutions: Close-grip bench, overhead press, JM press, heavy tricep work, chains/bands
Example of how to structure bench press training across a week for intermediate lifters.
Competition bench press: 5 sets x 3-5 reps
Close-grip bench: 3 sets x 6-8 reps
Barbell rows: 4 sets x 8 reps
Bench press: 4 sets x 8-10 reps
Incline dumbbell press: 3 sets x 10 reps
Dips: 3 sets x 8-12 reps
Speed bench: 8 sets x 3 reps (explosive)
Overhead press: 4 sets x 6 reps
Tricep extensions: 3 sets x 12 reps
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