The bench press max chart is the old school method of approximating your 1 REP MAX bench press. Use these charts as a guide to what you can bench for a maximum of one rep.
This bench press max chart can help you work out your 1 REP MAX. This is the simple "old school" method of calculating your 1 REP MAX. It's simple to use, just select the weight from the side column and the number of reps from the top. Where the two connect is your approximate 1 REP MAX bench press. The first table is in pounds and the second table is in kilograms.
Bench Chart in Kilograms
|
|
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
|
35 |
36.6 |
38.2 |
39.6 |
40.8 |
42.1 |
43.3 |
44.4 |
45.5 |
46.6 |
47.6 |
48.5 |
|
40 |
41.9 |
43.6 |
45.2 |
46.7 |
48.1 |
49.4 |
50.8 |
52 |
53.2 |
54.4 |
55.5 |
|
45 |
47.1 |
49.1 |
50.9 |
52.5 |
54.1 |
55.6 |
57.1 |
58.5 |
59.9 |
61.2 |
62.4 |
|
50 |
52.4 |
54.6 |
56.5 |
58.4 |
60.1 |
61.8 |
63.5 |
65 |
66.5 |
68 |
69.4 |
|
55 |
57.6 |
60 |
62.2 |
64.2 |
66.1 |
68 |
69.8 |
71.5 |
73.2 |
74.7 |
76.3 |
|
60 |
62.8 |
65.5 |
67.8 |
70 |
72.1 |
74.2 |
76.1 |
78 |
79.8 |
81.5 |
83.2 |
|
65 |
68.1 |
70.9 |
73.5 |
75.9 |
78.1 |
80.3 |
82.5 |
84.5 |
86.5 |
88.3 |
90.2 |
|
70 |
73.3 |
76.4 |
79.1 |
81.7 |
84.1 |
86.5 |
88.8 |
91 |
93.1 |
95.1 |
97.1 |
|
75 |
78.5 |
81.8 |
84.8 |
87.5 |
90.2 |
92.7 |
95.2 |
97.5 |
99.8 |
101.9 |
104 |
|
80 |
83.8 |
87.3 |
90.4 |
93.4 |
96.2 |
98.9 |
101.5 |
104 |
106.4 |
108.7 |
111 |
|
85 |
89 |
92.7 |
96.1 |
99.2 |
102.2 |
105.1 |
107.9 |
110.5 |
113.1 |
115.5 |
117.9 |
|
90 |
94.2 |
98.2 |
101.7 |
105 |
108.2 |
111.2 |
114.2 |
117 |
119.7 |
122.3 |
124.8 |
|
95 |
99.5 |
103.6 |
107.4 |
110.9 |
114.2 |
117.4 |
120.6 |
123.5 |
126.4 |
129.1 |
131.8 |
|
100 |
104.7 |
109.1 |
113 |
116.7 |
120.2 |
123.6 |
126.9 |
130 |
133 |
135.9 |
138.7 |
|
105 |
109.9 |
114.6 |
118.7 |
122.5 |
126.2 |
129.8 |
133.2 |
136.5 |
139.7 |
142.7 |
145.6 |
|
110 |
115.2 |
120 |
124.3 |
128.4 |
132.2 |
136 |
139.6 |
143 |
146.3 |
149.5 |
152.6 |
|
115 |
120.4 |
125.5 |
130 |
134.2 |
138.2 |
142.1 |
145.9 |
149.5 |
153 |
156.3 |
159.5 |
|
120 |
125.6 |
130.9 |
135.6 |
140 |
144.2 |
148.3 |
152.3 |
156 |
159.6 |
163.1 |
166.4 |
|
125 |
130.9 |
136.4 |
141.3 |
145.9 |
150.3 |
154.5 |
158.6 |
162.5 |
166.3 |
169.9 |
173.4 |
|
130 |
136.1 |
141.8 |
146.9 |
151.7 |
156.3 |
160.7 |
165 |
169 |
172.9 |
176.7 |
180.3 |
|
135 |
141.3 |
147.3 |
152.6 |
157.5 |
162.3 |
166.9 |
171.3 |
175.5 |
179.6 |
183.5 |
187.2 |
|
140 |
146.6 |
152.7 |
158.2 |
163.4 |
168.3 |
173 |
177.7 |
182 |
186.2 |
190.3 |
194.2 |
|
145 |
151.8 |
158.2 |
163.9 |
169.2 |
174.3 |
179.2 |
184 |
188.5 |
192.9 |
197.1 |
201.1 |
|
150 |
157.1 |
163.7 |
169.5 |
175.1 |
180.3 |
185.4 |
190.4 |
195 |
199.5 |
203.9 |
208.1 |
|
155 |
162.3 |
169.1 |
175.2 |
180.9 |
186.3 |
191.6 |
196.7 |
201.5 |
206.2 |
210.6 |
215 |
|
160 |
167.5 |
174.6 |
180.8 |
186.7 |
192.3 |
197.8 |
203 |
208 |
212.8 |
217.4 |
221.9 |
|
165 |
172.8 |
180 |
186.5 |
192.6 |
198.3 |
203.9 |
209.4 |
214.5 |
219.5 |
224.2 |
228.9 |
|
170 |
178 |
185.5 |
192.1 |
198.4 |
204.3 |
210.1 |
215.7 |
221 |
226.1 |
231 |
235.8 |
|
175 |
183.2 |
190.9 |
197.8 |
204.2 |
210.4 |
216.3 |
222.1 |
227.5 |
232.8 |
237.8 |
242.7 |
|
180 |
188.5 |
196.4 |
203.4 |
210.1 |
216.4 |
222.5 |
228.4 |
234 |
239.4 |
244.6 |
249.7 |
|
185 |
193.7 |
201.8 |
209.1 |
215.9 |
222.4 |
228.7 |
234.8 |
240.5 |
246.1 |
251.4 |
256.6 |
|
190 |
198.9 |
207.3 |
214.7 |
221.7 |
228.4 |
234.8 |
241.1 |
247 |
252.7 |
258.2 |
263.5 |
|
195 |
204.2 |
212.7 |
220.4 |
227.6 |
234.4 |
241 |
247.5 |
253.5 |
259.4 |
265 |
270.5 |
|
200 |
209.4 |
218.2 |
226 |
233.4 |
240.4 |
247.2 |
253.8 |
260 |
266 |
271.8 |
277.4 |
|
205 |
214.6 |
223.7 |
231.7 |
239.2 |
246.4 |
253.4 |
260.1 |
266.5 |
272.7 |
278.6 |
284.3 |
|
210 |
219.9 |
229.1 |
237.3 |
245.1 |
252.4 |
259.6 |
266.5 |
273 |
279.3 |
285.4 |
291.3 |
|
215 |
225.1 |
234.6 |
243 |
250.9 |
258.4 |
265.7 |
272.8 |
279.5 |
286 |
292.2 |
298.2 |
|
220 |
230.3 |
240 |
248.6 |
256.7 |
264.4 |
271.9 |
279.2 |
286 |
292.6 |
299 |
305.1 |
|
225 |
235.6 |
245.5 |
254.3 |
262.6 |
270.5 |
278.1 |
285.5 |
292.5 |
299.3 |
305.8 |
312.1 |
|
230 |
240.8 |
250.9 |
259.9 |
268.4 |
276.5 |
284.3 |
291.9 |
299 |
305.9 |
312.6 |
319 |
|
235 |
246 |
256.4 |
265.6 |
274.2 |
282.5 |
290.5 |
298.2 |
305.5 |
312.6 |
319.4 |
325.9 |
|
240 |
251.3 |
261.8 |
271.2 |
280.1 |
288.5 |
296.6 |
304.6 |
312 |
319.2 |
326.2 |
332.9 |
|
245 |
256.5 |
267.3 |
276.9 |
285.9 |
294.5 |
302.8 |
310.9 |
318.5 |
325.9 |
333 |
339.8 |
|
250 |
261.8 |
272.8 |
282.5 |
291.8 |
300.5 |
309 |
317.3 |
325 |
332.5 |
339.8 |
346.8 |
|
255 |
267 |
278.2 |
288.2 |
297.6 |
306.5 |
315.2 |
323.6 |
331.5 |
339.2 |
346.5 |
353.7 |
|
260 |
272.2 |
283.7 |
293.8 |
303.4 |
312.5 |
321.4 |
329.9 |
338 |
345.8 |
353.3 |
360.6 |
|
265 |
277.5 |
289.1 |
299.5 |
309.3 |
318.5 |
327.5 |
336.3 |
344.5 |
352.5 |
360.1 |
367.6 |
|
270 |
282.7 |
294.6 |
305.1 |
315.1 |
324.5 |
333.7 |
342.6 |
351 |
359.1 |
366.9 |
374.5 |
|
275 |
287.9 |
300 |
310.8 |
320.9 |
330.6 |
339.9 |
349 |
357.5 |
365.8 |
373.7 |
381.4 |
|
280 |
293.2 |
305.5 |
316.4 |
326.8 |
336.6 |
346.1 |
355.3 |
364 |
372.4 |
380.5 |
388.4 |
|
285 |
298.4 |
310.9 |
322.1 |
332.6 |
342.6 |
352.3 |
361.7 |
370.5 |
379.1 |
387.3 |
395.3 |
|
290 |
303.6 |
316.4 |
327.7 |
338.4 |
348.6 |
358.4 |
368 |
377 |
385.7 |
394.1 |
402.2 |
|
295 |
308.9 |
321.8 |
333.4 |
344.3 |
354.6 |
364.6 |
374.4 |
383.5 |
392.4 |
400.9 |
409.2 |
|
300 |
314.1 |
327.3 |
339 |
350.1 |
360.6 |
370.8 |
380.7 |
390 |
399 |
407.7 |
416.1 |
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