Bench Press Calculator

Calculate your maximum bench press weight based on a previous lift with a number of repetitions. You can even enter your body weight and push ups to calculate an estimated maximum bench press.

Max Bench Press Calculator

Bench Press is one the the big 3 lifts in weightlifting. The other two being squat in dead lift. These are the 3 lifts performed at most power lifting competitions which display an individuals overall strength.

Bench Press also happens to be the most popular lift out of those three. It even has it’s own power lifting competitions where it’s the only lift performed. Not to mention the general population has an interest in it because it’s the first lift you learn when you are starting out weight lifting.

So how is your max bench press calculated? The calculator above uses a simple formula that equates the number of reps you performed at a certain weight with a percentage of your max lift.

For instance, if you can lift 150 lbs for 3 reps, your estimated maximum lift is going to be

Bench Press Chart

1 rep – 100% max

2 reps – 95% max

3 reps – 93% max

4 reps – 90% max

5 reps – 87% max

6 reps – 85% max

7 reps – 83% max

8 reps – 80% max

9 reps – 77% max

10 reps – 75% max

11 reps – 73% max

12 reps – 70% max

Max Bench Calculator

The chart above represents the math behind the calculator. For example if you perform 12 reps of bench pres at 185 lbs, that 185 lbs is likely approximately 70% of your one rep max.

bench press calculator

This calculator works similar to our max lift calculator but adds an additional multiplier based on the exercise you are completing in order to properly convert your lifted weight into your max bench press. 

The multipliers are 112%, 115%, 110% for Incline Press, dumbbell incline press, and dumbbell flat press respectively. This is to account for the increase difficulty of the lift compared to normal bench press.

Keep in mind this is only an estimate of your best bench press lift. This entirely depends on how often you practice each of these lifts. This is because the more you practice a lift, the more efficient you become in that lift. That does not mean that efficiency you have gained for those other lifts will translate 100% even if they are related.