Bench Press Standards Calculator
See bench press strength standards for your body weight and gender.
Covers novice, intermediate, advanced, and elite levels.
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Bench Press Standards
One-rep max (1RM) for bench press is the maximum weight you can lift for a single complete repetition. Training directly to your true 1RM is risky; instead, lift a submaximal weight for multiple reps and use a formula to estimate it.
The Epley Formula (most widely used):
1RM = Weight × (1 + Reps / 30)
The Brzycki Formula (more accurate at higher rep counts):
1RM = Weight × 36 / (37 − Reps)
Worked Example:
You bench press 100 kg for 8 reps.
- Epley: 1RM = 100 × (1 + 8/30) = 100 × 1.267 = 127 kg
- Brzycki: 1RM = 100 × 36 / (37 − 8) = 100 × 36/29 = 124 kg
The two formulas agree closely at 3–10 reps. Above 12 reps, accuracy drops.
Percentage-Based Training Reference:
| % of 1RM | Reps | Training Goal |
|---|---|---|
| 50–60% | 15–20 | Endurance |
| 60–70% | 12–15 | Hypertrophy |
| 70–80% | 8–12 | Hypertrophy/Strength |
| 80–90% | 3–6 | Strength |
| 90–100% | 1–3 | Max strength |
Strength Standards (untrained to elite, male):
| Level | Bench Press (× bodyweight) |
|---|---|
| Beginner | 0.5× |
| Intermediate | 1.0× |
| Advanced | 1.5× |
| Elite | 2.0× |
Practical Tips:
- Always use a spotter when testing near-max lifts
- Warm up with 50%, 70%, 85% sets before attempting a heavy set
- Test with sets of 3–5 reps for better formula accuracy than sets of 10+
- Retest every 4–6 weeks to track progress and adjust training weights