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Bench Press Calculator: One Rep Max and Bench Press Percentage Calculator
The Tiger Fitness bench press calculator performs two functions:
- You can calculate an approximate one rep max using a weight and rep total from any set.
- 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.
Bench Press Calculator
Estimate your 1-rep max using Epley, Brzycki, or Lombardi formulas. Track gains and crush your goals.
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
Bench Press Trivia
- President Barack Obama can bench press 200 pounds.
- Most men over the age of 18 can bench press 88% of their body weight.
- Most women over the age of 18 can bench press 55% of their body weight.
- The bench press was originally performed on the floor. In 1899, George Hackenschmidt did a 362 lb floor press. Joe Nordquest broke it 18 years later by 2.2 lbs.
- The world record has gone from 362 lbs to over 1,100 lbs (equipped), and over 700 lbs raw.
- Justin Ernest benched 225 lbs for 51 reps at the 1999 NFL Combine — a record.
- Doug Hepburn was the first man to strictly bench 400 and 500 pounds.
- Pat Casey broke the 600 lb mark in the 1960s.
- Ted Arcidi benched over 700 lbs in the 1980s using one of the first bench shirts.
- Eric Spoto hit 716 and 722 lbs raw at the same meet in 2013.
- A 500 lb raw, drug-free bench press is extremely rare.
- Most male lifters will never reach 300 lbs — if you have, you're strong!
- April Mathis benched 402.3 lbs raw in 2010 at 258.5 lbs bodyweight — a women's record.
- For women, a 300+ lb bench press is considered elite and very rare.
Editor's note: What is your calculated max? Let us know in the comments section below.