Bench Press 1RM Calculator — Find Your Max
Calculate your bench press one rep max from any weight and rep count.
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Frequently Asked Questions — One Rep Max Calculator
What is average bench press 1RM?+
For untrained men: 60-80kg. Intermediate: 100-120kg. Advanced: 140-160kg. Untrained women: 30-40kg. Intermediate: 50-60kg. Bodyweight bench is a common milestone for men.
How to increase bench press 1RM?+
Use accessory work: incline press, dumbbell flyes, tricep dips. Train the bench specifically 2-3×/week with progressive overload. Include heavy (3-5 rep) and medium (6-10 rep) sets.
Should I test my actual 1RM?+
Only with an experienced spotter. Instead, lift 3-6 reps to near failure and use this calculator. This is safer and more practical for most gym-goers.