Max Bench Calculator
Calculate maximum bench press
Your Information
Results
248.0 lbs
Estimated Max Bench
Strength LevelIntermediate
Based on bench press to bodyweight ratio
Bodyweight Ratio1.38
Max bench divided by bodyweight
Training Percentages:
100% (1 reps)
1RM (Max Effort)
248.0 lbs
95% (2 reps)
Strength
235.6 lbs
90% (3 reps)
Power
223.2 lbs
85% (5 reps)
Strength-Hypertrophy
210.8 lbs
80% (8 reps)
Hypertrophy
198.4 lbs
75% (10 reps)
Volume
186.0 lbs
70% (12 reps)
Endurance
173.6 lbs
Recommendations:
Training Frequency
Bench press 2-3 times per week with adequate rest between sessions
Form
Focus on proper form with controlled eccentric movement
Programming
Vary intensity and volume based on training goals
Recovery
Ensure 48-72 hours between heavy bench sessions
Bench Press Technique
Key Form Points
- • Retract shoulder blades
- • Maintain arch in lower back
- • Keep feet flat on floor
- • Control bar path
- • Full range of motion
Common Mistakes
- • Bouncing bar off chest
- • Excessive arch
- • Uneven bar path
- • Feet moving during lift
- • Loss of tightness
Training Tips
Programming
- • Progressive overload
- • Varied rep ranges
- • Deload weeks
- • Track progress
Assistance Work
- • Close-grip bench
- • Dumbbell press
- • Tricep exercises
- • Upper back work
Recovery
- • Adequate sleep
- • Proper nutrition
- • Mobility work
- • Active recovery