Bench Press Chart

bench press chart,

Use this Bench Press Chart to Determine Your 1 REP MAX

A bench press chart is used to calculate your 1 REP MAX for your bench press.

It's a general guideline that helps you figure out roughly what your maximum 1-rep lift would be based on your current bench press weight amount and number of reps you can do with said weight.

Here is how you use the bench chart below:

Let's assume that your are currently benching 185lbs for a total of 8 reps. By 8 reps we mean you are just barely able to get that last (8th) rep done without anyone spotting you.

Therefore, you look at the chart and find your current bench press weight of 185lbs and move to the columns on the right and find the value at which your current bench press weight intersects the number of repetitions -in this example: 8.

Hence, the value at which the two different numbers (185 and 8) intersect is 229. Thus, your 1 rep max is 229lbs. This means you should be able to bench roughly 229lbs for 1 repetition. We emphasize roughly. Everyone has different strength so this bench press chart should be used only as a benchmarking guideline of sorts.

bench press chart,

Weight [lbs]
Number of Reps
/
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
Weight [lbs]
Bench Press Chart - Number of Reps
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
Weight [lbs]
Bench Press Chart - Number of Reps
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
Weight [lbs]
Bench Press Chart - Number of Reps
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
Weight [lbs]
Bench Press Chart - Number of Reps
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
Weight [lbs]
Bench Press Chart - Number of Reps
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
Weight [lbs]
Number of Reps
Bench Press Chart - 1 Rep Max Calculator




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