Bench Press Calculator

Medically reviewed by Gabrielle Kane, RDN, CSP, LD Gabrielle Kane Gabrielle KaneRDN, CSP, LD facebook_iconinsta_icon
Written by , BSc (Life Sciences), Certified Health & Nutrition Life Coach Himanshi Mahajan BSc (Life Sciences), Certified Health & Nutrition Life Coach Experience: 2 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma Experience: 7 years
Fact-checked by , MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach Experience: 2.5 years

The bench press is a compound exercise that helps strengthen your upper body. You can use dumbbells or barbells to do it. The exercise primarily works on your chest muscles and also helps strengthen the triceps and shoulder muscles. If this exercise is a part of your daily workout routine, you can use the bench press calculator to understand your 1 rep max (1 RM). It shows the maximum force you’re able to produce with a single muscular contraction or the maximum weight you can lift for a single repetition safely. Scroll down to check out the calculator and understand more about the bench press.



How much should you bench press?

It depends on your fitness level and goals, and how much you have trained. If you are focused on strength building, go for 3-5 reps, and for hypertrophy, aim for 8-12 or more reps. You should always work with a fitness trainer to ensure you are following the right technique. If you are a beginner, start by lifting only the bar and then gradually increase the weight.

How To Use The Bench Press Calculator

To calculate your 1 rep max using the calculator, enter your weight in kilograms or pounds (choose between the metric and imperial systems). Next, select the number of reps and click on “calculate” to get the results.

Note: Results may not be 100% accurate. Use it only for guidance.

How Much Can The Average Man Bench Press?

According to studies, adult men with over 3 months of exercise experience may lift 98 kgs. Female adults with similar exercise experience may lift 39 kgs (1). However, the average man’s bench press strength depends on several factors like age, fitness level, weight, and amount of training. An athlete or a person with advanced training may lift more weight compared to an average person. The numbers and the calculator can only guide you to set your goals and work toward them.

Is It Good To Be Able To Bench Press Your Bodyweight?

Yes, it is good to be able to lift your body weight while doing the bench press. An average man in his 30s may be able to bench press at least 90% of his body weight. However, this is not definite and may vary from person to person, depending on factors like age, fitness level, muscle strength, stability, and technique. This is a slow and steady process. You have to work with your fitness trainer to perfect your technique, and slowly add weight.

How Can I Lift More On My Bench Press?

If you want to bench press more weight, here are a few tips that will help you to improve:

  1. Always warm up your body before bench press. This exercise involves the whole body, but it mainly helps build the chest muscles and increase power and strength in the upper body.
  2. Hold a steady stance on the bench and grip the bar with your hands slightly wider than shoulder-width apart. Maintain a flat back and retract your shoulder blades.
  3. Engaging the right muscles is crucial to reach your target of maximum bench press. Therefore, stabilize the rotator cuff, anterior deltoid, biceps, and triceps.
  4. Use your leg muscles to maintain your upper back position and stability. Get your legs, hips, and glutes involved for greater strength while lifting.
  5. Take breaks between your sets. Resting gives your body strength and plenty of time to replenish the ATP-PC (energy) system.

Learning the proper way to get all the muscles involved and stabilize them will help you lift more weight safely.

Should You Touch Your Chest When Bench Pressing?

In general, it is recommended to avoid touching your chest when bench pressing. The reason for this is to maintain tension in the chest muscles and to prevent excess strain on shoulder joints.

How Many Times A Week Should I Bench Press?

According to the American College of Sports Medicine, you may bench press 3 times a week and choose lighter exercise (2). However, maintain a gap of a day between bench presses to allow your muscles to recover. If you are a beginner, it’s best to talk to a fitness professional to determine the number of days and reps for bench presses, as it will vary depending on a person’s comfort and fitness level.

ACSM also recommends strength training as a part of your workout schedule. You can do 8-10 different exercises with 10–12 repetitions twice a week to improve your strength, power, and muscle endurance (3).

The bench press is the best way to activate your upper body muscles. And using the calculator may help improve your bench press performance. It serves as a motivation tool for users and estimates the one-repetition maximum (1RM), which is a critical factor in measuring an individual’s strength level. It also helps in goal setting and program designing to achieve their fitness goals. However, use the values only as a reference and always consult a fitness expert before changing your existing exercise routine or before starting to bench press.

Frequently Asked Questions

Can you bench 405 lbs?

Yes, it is possible to bench 405 pounds, but doing it requires practice, proper form, and building up strength gradually. Do not attempt it at one go as it might cause injury. Rather, focus on increasing the weight gradually before you lift 4-5 pounds. Always do it under the supervision of a fitness instructor.

How much should a 17-year-old bench?

A 17-year-old may bench 0.8-1.2 times their body weight. It could be anywhere between 77 lbs and 242 lbs. However, it can vary depending on body weight, fitness level, and prior training experience.

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  1. Estimation of 1-Repetition Maximum Using a Hydraulic Bench Press Machine Based on User’s Lifting Speed and Load Weight
  2. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods
  3. High-Intensity Interval Training

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Gabrielle Kane

Gabrielle KaneMS, RDN, CSP, LD

Gabby is a Registered Dietitian Nutritionist with 11 years of experience. She is also the founder of Peak Performance Nutrition LLC in Houston, Texas. She coaches both adults and children to their peak health using the power of sustainable lifestyle change. In addition to a BA in Nutrition and Psychology from Case Western Reserve University, she also has a Master' full bio