OneRepMax

Calculate Your Strength

Bench Press 1RM Calculator

Calculate your bench press one-rep max using proven scientific formulas. Get accurate estimates with confidence intervals and personalized warm-up recommendations.

Bench Press Calculator

Weight you lifted (in lb)

Repetitions performed

Bench Press Form & Safety Guide

Proper Form Guidelines

Setup Position
  • • Lie flat on bench with feet planted firmly
  • • Grip bar slightly wider than shoulder width
  • • Retract shoulder blades and arch upper back
  • • Keep lower back in natural arch
Movement Pattern
  • • Lower bar to mid-chest with control
  • • Keep elbows at 45° angle to body
  • • Touch chest lightly, don't bounce
  • • Press bar back up in straight line
Breathing
  • • Inhale as you lower the bar
  • • Hold breath at bottom briefly
  • • Exhale as you press up
  • • Maintain core tension throughout

Safety Considerations

⚠️ Critical Safety Rules
  • • Always use a spotter for heavy weights
  • • Use safety bars or spotter arms
  • • Don't attempt without proper warm-up
  • • Stop if form breaks down
Common Mistakes
  • • Bouncing bar off chest
  • • Flaring elbows too wide
  • • Lifting hips off bench
  • • Uneven bar path
Progression Tips
  • • Start with 3-5 reps for accuracy
  • • Increase weight gradually (5-10%)
  • • Focus on form over weight
  • • Allow adequate recovery between tests

Bench Press Strength Standards

Experience Level Beginner Intermediate Advanced Elite
Bodyweight Ratio 0.5x 0.75x 1.0x 1.25x+
Example (150 lb person) 75 lb 112 lb 150 lb 187 lb+

Note: These are general guidelines. Individual results may vary based on genetics, training history, and body composition.

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