Bench Press Max
Calculate your bench press one-rep max and get a complete percentage-based training chart for your bench press programming.
Bench Press Strength Standards
How does your bench press compare? Here are approximate standards for adult males (1RM relative to body weight):
| Level | Multiplier | Example (80kg/176lb person) |
|---|---|---|
| Beginner | 0.5x BW | 40 kg / 88 lbs |
| Intermediate | 1.0x BW | 80 kg / 176 lbs |
| Advanced | 1.5x BW | 120 kg / 264 lbs |
| Elite | 2.0x BW | 160 kg / 352 lbs |
How to Increase Your Bench Press
- Progressive overload: Gradually increase weight, reps, or sets over time.
- Bench 2-3x per week: Frequency drives adaptation faster than volume in a single session.
- Train accessories: Overhead press, dips, and tricep work strengthen weak points.
- Perfect your form: Retract scapula, arch slightly, plant feet firmly, and control the descent.
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