Calculate your bench press one-rep max and training weights
Bench Press Results
One-Rep Max
-
Estimated 1RM
Bodyweight Ratio
-
1RM / Body Weight
Strength Level
-
Based on bodyweight
Training Weights
5 Reps
-
3 Reps
-
1 Rep
-
8 Reps
-
10 Reps
-
Strength Standards
Male Standards
Beginner:0.75x bodyweight
Novice:1.0x bodyweight
Intermediate:1.25x bodyweight
Advanced:1.5x bodyweight
Elite:2.0x bodyweight
Female Standards
Beginner:0.5x bodyweight
Novice:0.75x bodyweight
Intermediate:1.0x bodyweight
Advanced:1.25x bodyweight
Elite:1.5x bodyweight
Progress Tracking
Current Performance:-
Next Goal:-
Weight to Add:-
About Bench Press
The bench press is one of the most popular strength training exercises and a key measure of upper body strength. It primarily targets the chest, shoulders, and triceps.
Training Tips:
Proper Form: Keep your back flat, feet planted, and control the weight
Progressive Overload: Gradually increase weight or reps over time
Frequency: Train bench press 1-3 times per week
Accessory Work: Include tricep and shoulder exercises