By using the bench press calculator, you can determine your one-rep max, which is the maximum force you can produce with one muscular contraction. It can be used to determine the maximum weight you are capable of lifting for any movement, including squats, shoulder presses, and deadlifts.

Listed below are general guidelines for bench presses, incline presses, and decline presses. Remember, how to bench press properly and safely is of utmost importance. We have also included data on the world record bench press. Strength training goals can be achieved even harder by using this 1RM calculator.

Consider using the Wilks calculator, which is another tool designed to estimate your strength.

How to Use Our Bench Press Calculator: A Step-by-Step Guide 👣

You can get your personalized 1RM within seconds by following these easy steps.

Step 1: Select Your Preferred Unit System

First, you’ll choose your unit of measurement. You can select “Imperial (lbs)” or “Metric (kg).” This flexibility ensures that the calculator is easy to use for a global audience.

Step 2: Enter the Weight Lifted

Next, input the weight you lifted for your sub-maximal set. This should be a weight you can lift for at least one repetition but not more than 20.

Step 3: Enter the Number of Repetitions

Enter the number of repetitions you successfully completed with the weight from the previous step. The calculator accepts values from 1 to 20 reps.

Step 4: Click Calculate and View Your Results!

Once all the information is entered, simply click the “Calculate 1RM” button. The calculator will instantly process your data and display a comprehensive summary of your estimated strength. The primary result is a prominent, single-value estimate, followed by a detailed breakdown of the results from each of the three formulas.

Formula for One-Rep Max

You will select a weight you are capable of lifting and perform repetitions until failure in order to estimate your one-rep max for the bench press using the Brzycki formula.

In order to calculate your estimated 1RM, the number of repetitions you perform is inserted into the formula. Keep in mind that for all 1RM estimates, the greater the number of repetitions, the less accurate the formula will be.

Ideally, you should select a weight no heavier than ten times your body weight.

Brzycki’s formula is as follows:

1RM = weight lifted × 36 / 37 – reps

A lifter’s one-rep maximum can be estimated by using this formula, which was devised by Matt Brzycki.

What are the benefits of using a one rep max calculator?

One-rep maximums are the most accurate measurements of strength we have at our disposal, used in international powerlifting competitions to determine winners.

Using a bench press calculator is necessary for this calculation, as it’s difficult to estimate the exact weight without taking fatigue into account. This method is also not very safe. It’s safer and more reliable to use a 1RM calculator. Just lift it once to verify! If you’re interested in other lifts (for example, deadlifts), try our one-rep max calculator.

Combined with the bench press calculator, the max heart rate calculator is a great way to get a sense of your cardiovascular and muscular strength.

One-Rep Max Formulas Alternatives

There are several other formulas for estimating a 1RM besides the Brzycki formula. These include:

Epley Formula:

1RM = weight lifted × (1 + reps/30)

Lombardi Formula:

1RM = weight lifted × reps0.10

O’Conner Formula:

1RM = weight lifted × (1 + (0.025 × reps))

Depending on the weight and repetitions input, each formula will give a slightly different estimate of the max press lift. Trying multiple formulas may prove beneficial to get a range of estimates.

If used with 3-5RM tests, these formulas usually provide an accurate estimate of the maximum weight lifted, but are less accurate with higher numbers of repetitions.

Squat and deadlift maximums can also be calculated using these formulas.

Form for bench pressing

As you read this paragraph, you will learn how to bench press with a proper form. Never forget your safety! Place the safety pins at the appropriate height – they will catch the weight if you don’t lift it. Additionally, set the connectors to keep the plates on the barrel when you train. These tips will assist you in training carefully, safely, and effectively.

Bench pressing flatly should be done as follows:

1. Place your feet flat on the floor while lying on a flat bench with your eyes underneath the bar. Place your chest and shoulders under the bar.
2. You should grip the bar with your little finger on the ring marks (standard bars have dedicated markers for gripping). Make sure your grip is firm and your wrists are straight, then apply force as if you wanted to break the bar down the middle.
3. Straighten your arms and move the bar over your shoulders while locking your elbows as you unrack the bar.
4. The barbell should be lowered to your mid-chest while keeping your elbows at 75 degrees from your torso. Keep your forearms vertical and hold your breath at the bottom, not bouncing the bar off your chest.
5. As you press the bar, keep your butt on the bench and lock your elbows at the top. Breathe through the movement.

Rack the weight after you’ve completed the planned number of repetitions. On the last rep, lock your elbows and move the bar horizontally towards the rack, aiming for the barbell holders. When you are above them, bend your elbows so that the bar is lower in the uprights.

Bench press with an inclined surface

A bench press that is performed on an incline can be used to prepare for sports such as powerlifting, strongman, and even Olympic weightlifting. Incline bench presses build the upper chest muscles. Upper and lower pectoralis major muscles compose the pectoralis major muscle, and incline bench press targets the upper pectoralis.

By inclining the bench (15-30 degrees), more shoulder muscles are activated than by flat bench presses. Furthermore, because the bench is inclined, the rotator cuff is not stressed as much as when pressing on a flat surface.

Additionally, incline chest presses activate the deltoid muscles (shoulders), causing severe muscle soreness the next day. Flat presses build the entire pectoral muscle, while incline presses only build the upper part. There is a lot of discomfort associated with pain in that area during everyday activities.

An incline bench press should be performed in the following manner:

1. An incline of 15-30 degrees should be set on a bench.
2. Maintain a firm grip on the floor with your feet rooted firmly on the bench.
3. Hold the barbell with your hands slightly wider than your shoulders.
4. The bar should be unrack and stabilized above your upper chest (shoulders).
5. You should avoid rounding your shoulders and chest when pulling the barbell to the chest.
6. Extend the elbows while pressing the weight upward.
7. Count the repetitions, then reset and breathe.

There is a decline in bench press

Getting familiar with the decline bench press is an excellent way to build strength and muscle mass in your upper torso. It may even be more popular in gyms worldwide than the flat bench press. You can still try the declined version if you haven’t done so yet. If you haven’t done so yet, keep reading!

There are a number of reasons why you should decline. Fitness experts suggest doing declines if you want to gain greater pectoral development. Declines focus on the chest more than pressing on flat or incline benches. Because most bodybuilders are suspected to suffer shoulder problems as a result of doing flat bench so much, many champions prefer decline presses over flat benches. Trying this exercise for yourself and finding out all its benefits is the best advice they can give you based on their experience.

Always make sure you have a spotter on standby if you fail the decline bench press. Furthermore, don’t use a ‘false grip’ where you wrap your thumb around your fingers. The bar will slip if you use a regular grip. If it slips, it will be really dangerous.

Instructions for declining the bench press:

1. Place your hands outside shoulder width on a decline bench, hook your feet underneath the pad, and squeeze your shoulder blades together.
2. As you lift off, take a deep breath and allow your spotter to assist you.
3. Ensure your upper back remains tight after lifting off by letting the weight settle.
4. Keeping the elbows unlocked, breathe slowly as the bar descends.
5. The barbell should be lowered in a straight line just below your sternum (breastbone), and your chest should be touched.
6. Your elbows should be extended as you push up the bar in a straight line.
7. Continue breathing and repeating the sequence for as many repetitions as you can.

Records for bench presses around the world

When people meet powerlifters, the first question they ask is “How much can you bench?”. Benching is strange and even mystical.

Physical conditioning has always included chest exercises. Push-ups and other weighted exercises were used by soldiers in Graeco-Roman times. It wasn’t until 1899 that George Hackenschmidt lifted 164 kg (362 pounds) that is widely believed to have been the first floor press performed. In time, powerlifting developed advanced equipment and training methods, which are why there are ‘raw’ and ‘equipped’ bench presses.

This shirt makes a big difference when performing a powerlifting bench press. Thanks to its elastic strength, it helps the lifter’s arms snap upward from the bottom of the lift. It makes a big difference – powerlifters can achieve up to 30% better results.

Bench presses with the heaviest raw weights:

• WRPF/Russia/Kirill Sarychev/335 kg (738.5 pounds) – Men’s world record (Open)
• James Henderson/Super Heavyweight/USA/USPF holds the world record (drug-tested) for 322.5 kg (710 pounds).
• April Mathis/198+ pounds class/USA/SPF holds the women’s world record of 207.5 kg (457 pounds)
• Richard Lucklin/308 pounds class/USA/WNPF – Masters 50-59 – 263.5 kg (580 pounds)
• Walter Kurda/308 pounds class/Germany/WPF Masters 60+ – 210 kg (462 pounds)

How to Increase Your Bench Press Max

It is possible to increase your bench press maximum in a number of ways.

• An individual must work against a stimulus or load greater than what they are used to in order to achieve progressive overload. A gradual and continuous increase in training stimulus is essential. Increases in overload too quickly may lead to injury or poor technique. Increases in overload too slowly will result in limited improvements and adaptations Over time, increasing your weight gradually will help you grow and strengthen your muscles
• It may be necessary to modify your training intensity depending on your goals in order to induce muscle adaptation most effectively. You should perform 2-4 sets of 2-6 repetitions when training for muscular strength while performing 2-3 sets of >12 repetitions for muscular endurance
• Enhance your ability to lift weight by refining your technique. Consult with a knowledgeable coach or trainer for feedback.
• The supporting muscles involved in the Bench Press should be strengthened by exercises such as push-ups, dumbbell presses, and tricep workouts.
• In order to increase your muscle growth and repair, it’s important to rest between sets. Muscles grow and repair during recovery, not while you’re working them. Depending on your goals, you may need to rest for a different amount of time between sets. When muscular strength is the goal, the NSCA recommends a 2-5 minute break between sets, or less than 30 seconds when muscular endurance is the goal Also, give your muscles 24 hours to recover between sessions
• During sleep, our bodies are capable of recovering and adapting. Adults should consistently sleep at least 7 hours per night to optimize their physiological and psychological recovery.
• Having a positive attitude and envisioning success can make a significant difference in your ability to lift heavier weights. Believing that you can do it and visualizing your success can make a significant difference in your lifting ability.