1RM: Bench Press

Quickly measure and calculate your One-Rep Max (1RM)

The Bench Press is a compound movement, horizontal push exercise where progress is typically measured in terms of increases in 1 Rep Maximum. Please note that we recommend testing with a higher number of repetitions and using the calculated value to measure strength gains. Also, please keep in mind that many variations exist depending on grip width, range of motion, and amount of arch in the back.

1RM: Bench Press Protocol

Purpose

To measure estimated maximal strength based off of sub maximal effort.

Equipment

Standard 45lbs barbell with adjustable weight.

Procedure

Use appropriate warm up methods to activate agonist, antagonist, and synergist muscle groups prior to testing sub-maximal and maximal lifts. It should take minimally 5 testing sets to reach an appropriate relative intensities at under 35 total repetitions. At any point of failure, be sure to to confidently re-rack the barbell for the participant.

Subject must lay with upper and lower back flat on the bench. The participant should have hands gripping the barbell at shoulder width apart. Without a spotter he or she needs to un-rack the barbell, slowly lower the load to the sternum, and concentrically contracting the pectoral muscles to press load. Every repetition should consist of complete elbow extension for the press and the barbell touching the chest while in the down position.

1RM: Bench Press Calculation

lbs
kg
reps

Calculation Result

DATE -
1RM Bench Press -
1RM Bench Press Classification -

1RM: Bench Press Classification Chart

Male: 0-120 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 68
Novice 69 102
Intermediate 103 144
Advanced 145 193
Elite 194 > 194

Male: 121-130 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 78
Novice 79 113
Intermediate 114 158
Advanced 159 209
Elite 210 > 210

Male: 131-140 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 87
Novice 88 125
Intermediate 126 171
Advanced 172 225
Elite 226 > 226

Male: 141-150 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 97
Novice 98 136
Intermediate 137 184
Advanced 185 240
Elite 241 > 241

Male: 151-160 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 106
Novice 107 147
Intermediate 148 197
Advanced 198 254
Elite 255 > 255

Male: 161-170 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 115
Novice 116 157
Intermediate 158 209
Advanced 210 268
Elite 269 > 269

Male: 171-180 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 124
Novice 125 168
Intermediate 169 221
Advanced 222 281
Elite 282 > 282

Male: 181-190 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 132
Novice 133 178
Intermediate 179 232
Advanced 233 294
Elite 295 > 295

Male: 191-200 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 141
Novice 142 187
Intermediate 188 243
Advanced 244 307
Elite 308 > 308

Male: 201-210 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 149
Novice 150 197
Intermediate 198 254
Advanced 255 319
Elite 320 > 320

Male: 211-220 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 157
Novice 158 206
Intermediate 207 265
Advanced 266 331
Elite 332 > 332

Male: 221-230 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 165
Novice 166 216
Intermediate 217 275
Advanced 276 342
Elite 343 > 343

Male: 231-240 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 173
Novice 174 224
Intermediate 225 285
Advanced 286 354
Elite 355 > 355

Male: 241-250 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 181
Novice 182 233
Intermediate 234 295
Advanced 296 365
Elite 366 > 366

Male: 251-260 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 188
Novice 189 242
Intermediate 243 305
Advanced 306 375
Elite 376 > 376

Male: 261-270 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 196
Novice 197 250
Intermediate 251 314
Advanced 315 386
Elite 387 > 387

Male: 271-280 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 203
Novice 204 258
Intermediate 259 323
Advanced 324 396
Elite 397 > 397

Male: 281-290 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 210
Novice 211 266
Intermediate 267 332
Advanced 333 406
Elite 407 > 407

Male: 291-300 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 217
Novice 218 274
Intermediate 275 341
Advanced 342 415
Elite 416 > 416

Male: > 300 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 274
Novice 275 341
Intermediate 342 415
Advanced 416 493
Elite 494 > 494

Female: 0-100 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 23
Novice 24 46
Intermediate 47 79
Advanced 80 120
Elite 121 > 121

Female: 101-110 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 27
Novice 28 51
Intermediate 52 86
Advanced 87 129
Elite 130 > 130

Female: 111-120 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 30
Novice 31 56
Intermediate 57 92
Advanced 93 137
Elite 138 > 138

Female: 121-130 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 34
Novice 35 61
Intermediate 62 98
Advanced 99 144
Elite 145 > 145

Female: 131-140 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 37
Novice 38 66
Intermediate 67 104
Advanced 105 151
Elite 152 > 152

Female: 141-150 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 41
Novice 42 70
Intermediate 71 110
Advanced 111 158
Elite 159 > 159

Female: 151-160 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 44
Novice 45 75
Intermediate 76 115
Advanced 116 165
Elite 166 > 166

Female: 161-170 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 47
Novice 48 79
Intermediate 80 121
Advanced 122 171
Elite 172 > 172

Female: 171-180 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 51
Novice 52 83
Intermediate 84 126
Advanced 127 177
Elite 178 > 178

Female: 181-190 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 54
Novice 55 87
Intermediate 88 131
Advanced 132 183
Elite 184 > 184

Female: 191-200 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 57
Novice 58 91
Intermediate 92 135
Advanced 136 188
Elite 189 > 189

Female: 201-210 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 60
Novice 61 95
Intermediate 96 140
Advanced 141 194
Elite 195 > 195

Female: 211-220 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 63
Novice 64 98
Intermediate 99 144
Advanced 145 199
Elite 200 > 200

Female: 221-230 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 65
Novice 66 102
Intermediate 103 149
Advanced 150 204
Elite 205 > 205

Female: 231-240 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 68
Novice 69 105
Intermediate 106 153
Advanced 154 209
Elite 210 > 210

Female: 241-250 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 71
Novice 72 109
Intermediate 110 157
Advanced 158 214
Elite 215 > 215

Female: > 250 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 109
Novice 110 157
Intermediate 158 214
Advanced 215 276
Elite 277 > 277

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