Use This Bench Press Chart to Determine Your One Rep Max

Using a bench press chart is an excellent way to estimate your one rep max bench press.



The table below will help you measure your progress against your goals to get stronger and build muscle.

Using a chart is a great way to find your maximum bench press without risking injury during a maximum lift.

The bench press chart below uses the number of reps and the weight you lifted to determine your bench press one rep max and is an excellent alternative when you do not have access to a bench press calculator.

To use the table:

1. Find the weight you lifted down the left hand side of the table,
2. Move to the right to the column the coincides to the number repetitions performed.

For example, say that you lifted 95 pounds for 6 repetitions. You would find 95 pounds on the left side of the chart, and count over 6 columns. The chart says that your one rep max bench press is approximately 114 pounds.

Bench Press Chart
	Repetitions
Weight	1	2	3	4	5	6	7	8	9	10
45	47	48	50	51	53	54	56	57	59	60
55	57	59	61	62	64	66	68	70	72	73
65	67	69	72	74	76	78	80	82	85	87
75	78	80	83	85	88	90	93	95	98	100
85	88	91	94	96	99	102	105	108	111	113
95	98	101	105	108	111	114	117	120	124	127
105	109	112	116	119	123	126	130	133	137	140
115	119	123	127	130	134	138	142	146	150	153
125	129	133	138	142	146	150	154	158	163	167
135	140	144	149	153	158	162	167	171	176	180
145	150	155	160	164	169	174	179	184	189	193
155	160	165	171	176	181	186	191	196	202	207
165	171	176	182	187	193	198	204	209	215	220
175	181	187	193	198	204	210	216	222	228	233
185	191	197	204	210	216	222	228	234	241	247
195	202	208	215	221	228	234	241	247	254	260
205	212	219	226	232	239	246	253	260	267	273
215	222	229	237	244	251	258	265	272	280	287
225	233	240	248	255	263	270	278	285	293	300
235	243	251	259	266	274	282	290	298	306	313
245	253	261	270	278	286	294	302	310	319	327
255	264	272	281	289	298	306	315	323	332	340
265	274	283	292	300	309	318	327	336	345	353
275	284	293	303	312	321	330	339	348	358	367
285	295	304	314	323	333	342	352	361	371	380
295	305	315	325	334	344	354	364	374	384	393
305	315	325	336	346	356	366	376	386	397	407
315	326	336	347	357	368	378	389	399	410	420

One of the best things about the bench press chart above is that it is a relatively accurate estimate of your one rep max for the majority of your lifts.

This can help you determine the appropriate amount of weight to use in any of the workout plans found on this site.

Other Bench Press Chart Resources

One Rep Max Calculator

Weight Lifting Bench Press

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