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Bench Press Calculator

A bench press one-rep max (1RM) is the maximum amount of weight you can bench press for a single repetition through a full range of motion with proper technique. That is, it’s how much you can bench when touching the bar to your chest without bouncing the bar, lifting your butt off the bench, or getting assistance from a lifting partner. Enter the most weight you've bench pressed and the number of reps into the Legion Bench Press Calculator to estimate your bench press one-rep max.

Frequently Asked Questions

How much should I be able to bench?

It’s very difficult to say how much you should be able to bench press because how much you can lift is greatly affected by how much you weigh, your experience level, and whether you’re a man or a woman.

So, if you’re just starting out, try not to focus on how your numbers compare to other people. Focus on learning proper bench press form and getting stronger than you were the previous week, month, or year.

That said if you’re still curious how your numbers stack up against other people who are similar to you or you just want a milestone to shoot for, check out the bench press strength standards in this article:

This Is the Best Bench Press Calculator on the Internet

How strong can I get naturally (without taking steroids)?

It’s very difficult to say exactly what “average” is, because how much you can lift is greatly affected by how much you weigh, your experience level, and whether you’re a man or a woman.

For example, the average 200-pound man with five years of weightlifting experience will be able to bench press considerably more than the average 100-pound man who’s only just started weight training.

That said if you’re still curious how your numbers stack up against other people who are similar to you or you just want a milestone to shoot for, check out the deadlift strength standards in this article:

This Is the Best Bench Press Calculator on the Internet

Is 225 a good bench for a man?

It depends on how much you weigh and your experience level.

For example, if you're a 170-pound man who’s just started lifting weights, a bench press of 225 pounds would be excellent.

If, however, you weigh 240 pounds and you’ve been lifting for five years or more, a 225 bench would be pretty underwhelming.

If you want to know how your bench numbers compare to other people who are similar to you, check out this article:

These Are the Best Strength Standards on the Internet

How does tracking your bench press one-rep max help you build muscle?

Tracking your one-rep max helps you get stronger, which is the most reliable way to build muscle. If your one-rep max is going up for a particular exercise, that means the muscles trained by that exercise are growing.

How can you improve your bench press one-rep max?

First, you can improve your one-rep max by training the exercises you want to improve. You improve your squat one-rep max by doing squats, your bench press by benching, and so forth.

Second, gradually increase how much weight you lift over time. Research shows this is the most powerful stimulus for strength and muscle gain.

Get Your Free 12-Week Strength Training Program Now

Enter your email address below to get 12 weeks’ worth of 3, 4, and 5-day per week strength training workouts, all expertly laid out in Google Sheets. Follow the plan, and watch your one-rep maxes climb.

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