Enter your one-rep-max into the calculator to determine the proper bench press pyramid workout.
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?
A bench pressure 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 lift at 95% 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 bnech press pyramid?
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 225lbs.
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.