Calculate bench press pyramid weights and reps from a known or estimated one-rep max, with a classic five-set plan and plate-step rounding in pounds or kilograms.
Who this is for
This pyramid template is typically used by intermediate to advanced lifters. If you’re new to bench pressing, consider using lighter percentages and skipping the near-max single until you have consistent technique.
Safety note: This calculator provides general fitness information and approximate estimates—not medical advice. Use a conservative training max, warm up, and lift with a spotter/safety arms. Do not attempt a true 1RM based solely on an estimate. If you have an injury or a medical condition (including heart disease or uncontrolled high blood pressure), are pregnant, or feel pain, dizziness, or chest symptoms, stop and seek professional guidance.
Bench Press Pyramid Formula
The following formula outlines the workout setup for a bench press pyramid.
Set 1 = 1 X 8 @ 75% max
Set 2 = 1 X 6 @ 85% max
Set 3 = 1 X 1 @ 95% max
Set 4 = 1 X 6 @ 85% max
Set 5 = 1 X 8 @ 75% max
What is a bench press pyramid?
Definition:
A bench press pyramid is a type of workout scheme used in training for strength that involves lifting lighter weight for more reps at first, ascending to a near-max single (often around 90–95% of your max), and then descending back to the lighter weights with more reps.
This is typically set up similar to the structure above, but it can be adjusted to include more sets or different percentages of weights.
How to calculate a bench press pyramid?
Example Problem:
The following example outlines how to calculate a bench press pyramid.
First, determine your one-rep max bench press. For this example, the person’s one-rep max is 225 lbs.
Next, use the formulas above to set up the pyramid.
Set 1 = 1 X 8 @ 75% max = 168.75 lbs
Set 2 = 1 X 6 @ 85% max = 191.25 lbs
Set 3 = 1 X 1 @ 95% max = 213.75 lbs
Set 4 = 1 X 6 @ 85% max = 191.25 lbs
Set 5 = 1 X 8 @ 75% max = 168.75 lbs
These numbers can easily be rounded to match the plates available for loading.
