The Tiger Fitness bench press calculator performs two functions:

1. You can calculate an approximate one rep max using a weight and rep total from any set.
2. You can calculate percentages of your one rep max without actually testing your one rep max.

These numbers will be particularly useful to lifters who rarely, if ever, test their limit strength on the bench press. There are many size and strength workout programs that reference percentages. This calculator allows you to gather some reasonable rough estimates so you can hit the gym and start making progress.

How to Warm-Up for a Max Bench Press Attempt

Ready to get under the bar and test your bench press one rep max? A quality warm-up session should prepare the muscles and central nervous system (CNS) for a heavy attempt, without fatiguing you prior to the big effort.

When your warm-ups reach about 60% of your one rep max weight, start moving up in 10% increments, performing only singles. This will allow you to better engage your CNS without fatiguing your muscles.

Here is a sample one-rep max warm-up protocol for a lifter with a bench press around 300 pounds.

• Bar x 10-15
• 135 x 5
• 185 x 3
• 225 x 1
• 255 x 1 (10% jump)
• 285 x 1 (10% jump)
• 305 - New bench press max effort
• 310, 315 or 320*

* If your new one rep max effort felt very difficult, add 5 pounds to the bar and make a second max attempt. If your new one rep max effort felt moderately difficult, add 10 pounds to the bar and make a second max attempt. If your new one rep max effort felt somewhat easy, add 15 pounds to the bar and make a second max attempt.

Here is a second warm up example, this time for a lifter with approximately an 180 pound bench press.

• Bar x 10
• 95 x 5
• 115 x 1
• 130 x 1 (~10% jump)
• 150 x 1 (10% jump)
• 170 x 1 (10% jump)
• 185 - New bench press max effort

Sample Set and Rep Schemes Based on Percentages

Now that you are equipped with some approximate percentages of your bench press one rep max, here are some training protocols you might want to try. Keep in mind that everyone is unique. You may need to adjust the weight up or down slightly.

• 95% - 2 heavy singles
• 90% - 2 heavy doubles
• 85% - 5 sets x 2 reps, or 5 sets x 3 reps
• 80% - 5 sets x 5 reps, or 8 sets x 3 reps
• 75% - 6 sets x 6 reps

Editor's note: What is your calculated max? Let us know in the comments section below.