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Home arrow Fitness Charts arrow Strength Calculators arrow Benchpress Chart - Your 1 Rep Max
Benchpress Chart - Find out what your MAX is
Written by Rado   
Wednesday, 20 September 2006
Discover your max bench press.

To use....follow the weight load on the left side, and slide down to the right following to a column that has the number of reps that you can do at that weight. The number in the cell is your projected Max Bench Press Lift. Have fun!
  2 3 4 5 6 7 8 9 10
135 143 147 151 156 159 163 167 171 176
145 154 158 162 167 171 175 180 184 189
155 164 169 174 183 188 192 197 202 207
165 175 180 185 190 195 200 205 210 215
175 186 191 196 201 207 212 217 222 228
185 196 202 207 213 218 224 229 235 241
195 207 213 218 224 230 236 242 248 254
205 217 223 230 236 242 248 254 260 267
215 228 234 241 247 254 260 267 273 280
225 239 245 252 259 266 272 279 286 293
235 249 256 263 270 277 284 291 298 306
245 260 267 274 282 289 296 304 311 319
255 270 278 286 293 301 308 316 324 332
265 281 289 297 305 313 321 329 337 345
275 292 300 308 316 325 333 341 349 358
285 302 311 319 328 336 345 353 362 371
295 313 322 330 339 348 357 366 374 384
305 323 332 342 351 360 369 378 387 397
315 334 343 353 362 372 381 391 400 410
325 345 354 364 373 384 393 403 413 423
335 355 365 375 385 395 405 415 425 436
345 366 376 386 397 407 417 428 438 449
355 376 387 398 408 419 430 440 451 462
365 387 398 409 420 431 442 453 464 478
375 398 409 420 431 443 454 465 476 488
385 408 420 431 443 454 466 477 489 501
395 419 431 442 454 466 478 490 502 514
405 429 441 454 466 478 490 502 514 527
415 440 452 465 477 490 502 514 527 539
425 450 463 476 489 501 514 527 540 552
435 461 474 487 500 513 526 539 552 565
445 471 485 498 511 525 538 551 565 578
455 482 496 510 523 537 550 564 577 591
460 476 497 513 529 543 561 577 593 610
465 481 502 518 535 549 567 584 600 616
470 486 508 524 541 555 573 590 606 623
475 492 513 530 546 561 580 596 613 629
480 497 518 535 552 566 586 602 619 636
485 502 524 541 558 572 592 609 626 643
490 507 529 546 564 578 598 615 632 649
495 512 535 552 569 584 604 621 639 656
500 518 540 558 575 590 610 628 645 663
505 523 545 563 581 596 616 634 651 669
510 528 551 569 587 602 622 640 658 676
515 533 556 574 592 608 628 646 664 682
520 538 562 580 598 614 634 653 671 689
525 543 567 585 604 620 641 659 677 696
530 549 572 591 610 625 647 665 684 702
535 554 578 597 615 631 653 671 690 709
540 559 583 602 621 637 659 678 697 716
545 564 589 608 627 643 665 684 703 722
550 569 594 613 633 649 671 690 710 729
555 574 599 619 638 655 677 697 716 735
560 580 605 624 644 661 683 703 722 742
565 585 610 630 650 667 689 709 729 749
570 590 616 636 656 673 695 715 735 755
575 595 621 641 661 679 702 722 742 762
580 600 626 647 667 684 708 728 748 769
585 605 632 652 673 690 714 734 755 775
590 611 637 658 679 696 720 740 761 782
595 616 643 663 684 702 726 747 768 788
600 621 648 669 690 708 732 753 774 795
605 626 653 675 696 714 738 759 780 802
610 631 659 680 702 720 744 766 787 808
615 637 664 686 707 726 750 772 793 815
620 642 670 691 713 732 756 778 800 822
625 647 675 697 719 738 763 784 806 828
630 652 680 702 725 743 769 791 813 835
635 657 686 708 730 749 775 797 819 841
640 662 691 714 736 755 781 803 826 848
645 668 697 719 742 761 787 809 832 855
650 673 702 725 748 767 793 816 839 861
655 678 707 730 753 773 799 822 845 868
660 683 713 736 759 779 805 828 851 875
665 688 718 741 765 785 811 835 858 881
670 693 724 747 771 791 817 841 864 888
675 699 729 753 776 797 824 847 871 894
680 704 734 758 782 802 830 853 877 901
685 709 740 764 788 808 836 860 884 908
690 714 745 769 794 814 842 866 890 914
695 719 751 775 799 820 848 872 897 921
700 725 756 781 805 826 854 879 903 928
705 730 761 786 811 832 860 885 909 934
710 735 767 792 817 838 866 891 916 941
715 740 772 797 822 844 872 897 922 947
720 745 778 803 828 850 878 904 929 954
725 750 783 808 834 856 885 910 935 961
730 756 788 814 840 861 891 916 942 967
735 761 794 820 845 867 897 922 948 974
740 766 799 825 851 873 903 929 955 981
745 771 805 831 857 879 909 935 961 987
750 776 810 836 863 885 915 941 968 994

Comments (51)add
the chart's a little optimistic
written by A Rado , June 04, 2007
I usually max out at like 5-10 pounds less than the projected max. Still pretty darn accurate though.
...
written by jared , July 30, 2007
this chart sucks

Hell ya
written by Regan , October 22, 2007
Looks pretty accurate to me. Bench press 335. 285 3 sets of 6 reps.
Sir
written by Jonny D , June 25, 2008
Comon, who the christ can bench press 750 lbs? never mind pumping that shit for 10 reps, oh yeah, thats why they invented steroids. the chart is accurate though lol
question
written by Ryan , July 07, 2008
Does this work for squats too? how about powerclean?

thanks!
bench press chart
written by Rado , July 14, 2008
Ryan - this is for bench press. I believe the squat numbers stagger even higher since your legs are so much more powerful.
I wonder
written by Chuck , August 27, 2008
I did 135 lbs. 19 times and i am wondering what my max is. if anyone can help me find out what my max bench press is that would be great. thanks
max bench press
written by Rado , September 01, 2008
Doing 135 x 19 isn't close enough. You'll have to increase the weight to give us a more accurate look at how much you can bench press. Go ahead and lift 185lbs and see how many times you can bench press that weight load.
lmao
written by ivan , October 27, 2008
yeah im tryin to pic somebody (without the use of steriods) benchpressn over 700 lbs 10 reps lolll could u imagine the squats!!?!! THE PAIN!!!! THE HEMROIDS LOLLL!!!!

...
written by The Goat , November 17, 2008
Is there a chart anywhere that has increaments 5 and not 2 and 4
Please start chart at 50 pounds?
written by Qu3st10n , February 17, 2009
Why not start this chart at 50 pounds makes life easier for the weaker or just begining.
...
written by Fresh2032 , February 18, 2009
This chart is pretty good. i got 295 5 x and with a max of 335 like the chart says.
Nice
written by J , July 10, 2009
I benched 310 ten reps. The most I've ever lifted is 400 even. Pretty close.
Like the chart.
written by Bill , August 25, 2009
Haven't maxed in years. Did 365X4 for my last set of flat bench last night. I weigh 170 lbs and am 42 years old. 5 years ago I got 395X1. I will let you know if I get the projected 409X1.
For the negative comments, why is someone complaining about how high the chart goes? They should just concentrate on what they can do. If someone thinks this chart sucks it sounds like they are just jealous.

VERY accurate
written by mitch , January 04, 2010
i can do 475 9 times and my one rep max is about 613 give or take 2 pounds
I need a bigger chart
written by Superman , January 16, 2010
I am Superman and who ever created this chart I want to thank them. Its just I need a bigger chart I can bench press airplanes, tanks and small planets. If you could make the chart go up to at least 50 billion pounds and make the reps up to 6 million thanks again little human person who made this chart...
very accurate!!
written by Pierre , February 08, 2010
good chart! this is on point for me . who ever made this chart , good job.
...
written by the hulk , March 08, 2010
whats up its tha hulk, i was just wondering what the equivalent bench was to throwing an army tank 4 miles cuz i do that no prob bro. if you could get back to me and superman asap it'd be much appreciated. Thanks,

THE INCREDIBLE HULK
...
written by yessirrrr , March 27, 2010
on point brotha! did 275x5.. maxin 315.. not bad at all.. sick job
do work
written by big arms lil nuts , April 24, 2010
whats the secret to increasing your max
it works.
written by mike ellis , July 19, 2010
to increase ur max. is to mix your work Routine at the gym.
exzample do one month of bench press. and the outher month
tryseps. if u do that you will incress ur bench perss. to do soo.
add more until you can only do 1 rep. and keep on pushing
your muscles. to the limit. thats how to incress your bench press.
abbs
written by is it true ? , July 21, 2010
is Cardio good for your abbs ??????
finding a max
written by bigcoach , August 03, 2010
hi i got a friend she did 150lbs for 20 reps i know if she did it 10 time its around 200lbs but what is it for 20 reps.
aaa
written by robert d83 , August 21, 2010
2lb out aint bad
does it work you tell me ????
written by mike macgyver , November 21, 2010
does p90x realy work i tryed the work out and did
nothing for me. is p90x a wast of time ? is it even the
real thing....
ayeah
written by the world's strongest man!!! , November 21, 2010
i dont think anyone can bench a 1000 lbs
the big guy.....
written by no answer , November 22, 2010
when did u start lifting Weights ?
o yeah
written by lifes a bitch , November 22, 2010
age makes it tough.
to get muscle. even for me.
you ask me
written by is it ? , November 22, 2010
are all Protein powders all the same.
...
written by yo bro , December 01, 2010
whats with the chart
jacked
written by girls like that , December 01, 2010
i see this on a daily Base’s
...
written by see , December 02, 2010
you need a new chart
key 1
written by the sorce , December 02, 2010
being clver is the key
man o man
written by yea , December 06, 2010
this site sucks
mac 1
written by ask me why , December 06, 2010
why do you need this chart for ?
it doest make any sence. and it's too
hard for people to use it. at least
make it easy for people to use. every
one what do you think about it. am i right about
this. or no. you deside.
please
written by can u , December 06, 2010
chang the chart
ih
written by and 1 , December 10, 2010
dead lifts are great to do
BENCH
written by Andre Jones , December 24, 2010
Im 157 lb. but 295 is my max, whats up wit that? and I take no supplements
YOU READ THE CHART WRONG
written by BIRDMAN , February 07, 2011
THE COLUMN TO THE FAR LEFT IS THE LBS THAT YOU CAN LIFT. THE ROW AT THE VERY TOP REPRESENTS REPS. UNDER THAT TOP ROW ARE THE LBS. THAT YOU CAN LIFT THAT AMOUNT OF TIMES REFLECTIVE TO THE TOP ROW. -----BOO YOW.
thank you.
written by its about time. , February 25, 2011
oddly enough i under stood that.
nicer
written by :) , March 03, 2011
i love this chart now :)
?????
written by not shore , March 11, 2011
is 135 lbs one rep to do
big dog
written by not shore , March 11, 2011
is 135 lbs one rep to do
the idiol
written by the devil , March 16, 2011
is this chart for real
steriods
written by true , March 28, 2011
big dick small nutz
...
written by BodyBuilder , April 22, 2011
The World Record is 1075 for Benchpress
...
written by the wondder , June 11, 2011
does lighter bench pressing really work ?
...
written by will it ? , June 14, 2011
i mean does a lighter bench pressing really work to get a bigger cheast
good
written by cole haan shoes , August 16, 2011
Thanks for posting some great ideas and I'll try to return back with a completely different browser to check things out! Also, I put a link to your blog at my site, hope you don’t mind
wow
written by nig , August 25, 2011
Great chart but it doesn't have my max on it :/

nick
written by Nick , October 14, 2011
im 14 years old and i can bench 135 pds 10 times and i wanna see my max
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