Bench Press Calculator

Calculate your bench press 1RM and percentage-based training weights.

✓ Free to use ✓ Instant results ✓ Mobile friendly ✓ No sign-up needed

Weight Lifted (kg)

Reps

Estimated 1RM

85% (5×5 strength)

75% (8–10 reps)

60% (warm-up)

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Bench Press Standards

Average untrained male: ~50–70kg. Intermediate: ~80–110kg. Advanced: 120kg+. Women's standards are roughly 60–65% of male equivalents.

What are common bench press mistakes?+

Flaring elbows, bouncing the bar off the chest, arching excessively, and not using a spotter are common errors.

What grip width should I use?+

A grip just outside shoulder-width (index fingers on the power rings) is standard. Wider = more chest, narrower = more triceps.