One Rep Max Calculator - Calculate your approximate one repetition maximum with our new bench press max chart...

Bench Press Max Chart

This Old schol style bench press max chart will help you work out your 1 REP MAX. This is the simple method used back in the day to calculate your one rep max. It's simple to use, just select the weight from the side column and the number of reps from the top. Where the two connect is your approximate 1 REP MAX bench press. The first table is in kg and the second table is in lbs.

Chart in Kilograms:

 
2
3
4
5
6
7
8
9
10
11
12
35
36.6
38.2
39.6
40.8
42.1
43.3
44.4
45.5
46.6
47.6
48.5
40
41.9
43.6
45.2
46.7
48.1
49.4
50.8
52
53.2
54.4
55.5
45
47.1
49.1
50.9
52.5
54.1
55.6
57.1
58.5
59.9
61.2
62.4
50
52.4
54.6
56.5
58.4
60.1
61.8
63.5
65
66.5
68
69.4
55
57.6
60
62.2
64.2
66.1
68
69.8
71.5
73.2
74.7
76.3
60
62.8
65.5
67.8
70
72.1
74.2
76.1
78
79.8
81.5
83.2
65
68.1
70.9
73.5
75.9
78.1
80.3
82.5
84.5
86.5
88.3
90.2
70
73.3
76.4
79.1
81.7
84.1
86.5
88.8
91
93.1
95.1
97.1
75
78.5
81.8
84.8
87.5
90.2
92.7
95.2
97.5
99.8
101.9
104
80
83.8
87.3
90.4
93.4
96.2
98.9
101.5
104
106.4
108.7
111
85
89
92.7
96.1
99.2
102.2
105.1
107.9
110.5
113.1
115.5
117.9
90
94.2
98.2
101.7
105
108.2
111.2
114.2
117
119.7
122.3
124.8
95
99.5
103.6
107.4
110.9
114.2
117.4
120.6
123.5
126.4
129.1
131.8
100
104.7
109.1
113
116.7
120.2
123.6
126.9
130
133
135.9
138.7
105
109.9
114.6
118.7
122.5
126.2
129.8
133.2
136.5
139.7
142.7
145.6
110
115.2
120
124.3
128.4
132.2
136
139.6
143
146.3
149.5
152.6
115
120.4
125.5
130
134.2
138.2
142.1
145.9
149.5
153
156.3
159.5
120
125.6
130.9
135.6
140
144.2
148.3
152.3
156
159.6
163.1
166.4
125
130.9
136.4
141.3
145.9
150.3
154.5
158.6
162.5
166.3
169.9
173.4
130
136.1
141.8
146.9
151.7
156.3
160.7
165
169
172.9
176.7
180.3
135
141.3
147.3
152.6
157.5
162.3
166.9
171.3
175.5
179.6
183.5
187.2
140
146.6
152.7
158.2
163.4
168.3
173
177.7
182
186.2
190.3
194.2
145
151.8
158.2
163.9
169.2
174.3
179.2
184
188.5
192.9
197.1
201.1
150
157.1
163.7
169.5
175.1
180.3
185.4
190.4
195
199.5
203.9
208.1
155
162.3
169.1
175.2
180.9
186.3
191.6
196.7
201.5
206.2
210.6
215
160
167.5
174.6
180.8
186.7
192.3
197.8
203
208
212.8
217.4
221.9
165
172.8
180
186.5
192.6
198.3
203.9
209.4
214.5
219.5
224.2
228.9
170
178
185.5
192.1
198.4
204.3
210.1
215.7
221
226.1
231
235.8
175
183.2
190.9
197.8
204.2
210.4
216.3
222.1
227.5
232.8
237.8
242.7
180
188.5
196.4
203.4
210.1
216.4
222.5
228.4
234
239.4
244.6
249.7
185
193.7
201.8
209.1
215.9
222.4
228.7
234.8
240.5
246.1
251.4
256.6
190
198.9
207.3
214.7
221.7
228.4
234.8
241.1
247
252.7
258.2
263.5
195
204.2
212.7
220.4
227.6
234.4
241
247.5
253.5
259.4
265
270.5
200
209.4
218.2
226
233.4
240.4
247.2
253.8
260
266
271.8
277.4
205
214.6
223.7
231.7
239.2
246.4
253.4
260.1
266.5
272.7
278.6
284.3
210
219.9
229.1
237.3
245.1
252.4
259.6
266.5
273
279.3
285.4
291.3
215
225.1
234.6
243
250.9
258.4
265.7
272.8
279.5
286
292.2
298.2
220
230.3
240
248.6
256.7
264.4
271.9
279.2
286
292.6
299
305.1
225
235.6
245.5
254.3
262.6
270.5
278.1
285.5
292.5
299.3
305.8
312.1
230
240.8
250.9
259.9
268.4
276.5
284.3
291.9
299
305.9
312.6
319
235
246
256.4
265.6
274.2
282.5
290.5
298.2
305.5
312.6
319.4
325.9
240
251.3
261.8
271.2
280.1
288.5
296.6
304.6
312
319.2
326.2
332.9
245
256.5
267.3
276.9
285.9
294.5
302.8
310.9
318.5
325.9
333
339.8
250
261.8
272.8
282.5
291.8
300.5
309
317.3
325
332.5
339.8
346.8
255
267
278.2
288.2
297.6
306.5
315.2
323.6
331.5
339.2
346.5
353.7
260
272.2
283.7
293.8
303.4
312.5
321.4
329.9
338
345.8
353.3
360.6
265
277.5
289.1
299.5
309.3
318.5
327.5
336.3
344.5
352.5
360.1
367.6
270
282.7
294.6
305.1
315.1
324.5
333.7
342.6
351
359.1
366.9
374.5
275
287.9
300
310.8
320.9
330.6
339.9
349
357.5
365.8
373.7
381.4
280
293.2
305.5
316.4
326.8
336.6
346.1
355.3
364
372.4
380.5
388.4
285
298.4
310.9
322.1
332.6
342.6
352.3
361.7
370.5
379.1
387.3
395.3
290
303.6
316.4
327.7
338.4
348.6
358.4
368
377
385.7
394.1
402.2
295
308.9
321.8
333.4
344.3
354.6
364.6
374.4
383.5
392.4
400.9
409.2
300
314.1
327.3
339
350.1
360.6
370.8
380.7
390
399
407.7
416.1

Chart in Pounds:

 
2
3
4
5
6
7
8
9
10
11
12
135
141.3
147.3
152.6
157.5
162.3
166.9
171.3
175.5
179.6
183.5
187.2
140
146.6
152.7
158.2
163.4
168.3
173
177.7
182
186.2
190.3
194.2
145
151.8
158.2
163.9
169.2
174.3
179.2
184
188.5
192.9
197.1
201.1
150
157.1
163.7
169.5
175.1
180.3
185.4
190.4
195
199.5
203.9
208.1
155
162.3
169.1
175.2
180.9
186.3
191.6
196.7
201.5
206.2
210.6
215
160
167.5
174.6
180.8
186.7
192.3
197.8
203
208
212.8
217.4
221.9
165
172.8
180
186.5
192.6
198.3
203.9
209.4
214.5
219.5
224.2
228.9
170
178
185.5
192.1
198.4
204.3
210.1
215.7
221
226.1
231
235.8
175
183.2
190.9
197.8
204.2
210.4
216.3
222.1
227.5
232.8
237.8
242.7
180
188.5
196.4
203.4
210.1
216.4
222.5
228.4
234
239.4
244.6
249.7
185
193.7
201.8
209.1
215.9
222.4
228.7
234.8
240.5
246.1
251.4
256.6
190
198.9
207.3
214.7
221.7
228.4
234.8
241.1
247
252.7
258.2
263.5
195
204.2
212.7
220.4
227.6
234.4
241
247.5
253.5
259.4
265
270.5
200
209.4
218.2
226
233.4
240.4
247.2
253.8
260
266
271.8
277.4
205
214.6
223.7
231.7
239.2
246.4
253.4
260.1
266.5
272.7
278.6
284.3
210
219.9
229.1
237.3
245.1
252.4
259.6
266.5
273
279.3
285.4
291.3
215
225.1
234.6
243
250.9
258.4
265.7
272.8
279.5
286
292.2
298.2
220
230.3
240
248.6
256.7
264.4
271.9
279.2
286
292.6
299
305.1
225
235.6
245.5
254.3
262.6
270.5
278.1
285.5
292.5
299.3
305.8
312.1
230
240.8
250.9
259.9
268.4
276.5
284.3
291.9
299
305.9
312.6
319
235
246
256.4
265.6
274.2
282.5
290.5
298.2
305.5
312.6
319.4
325.9
240
251.3
261.8
271.2
280.1
288.5
296.6
304.6
312
319.2
326.2
332.9
245
256.5
267.3
276.9
285.9
294.5
302.8
310.9
318.5
325.9
333
339.8
250
261.8
272.8
282.5
291.8
300.5
309
317.3
325
332.5
339.8
346.8
255
267
278.2
288.2
297.6
306.5
315.2
323.6
331.5
339.2
346.5
353.7
260
272.2
283.7
293.8
303.4
312.5
321.4
329.9
338
345.8
353.3
360.6
265
277.5
289.1
299.5
309.3
318.5
327.5
336.3
344.5
352.5
360.1
367.6
270
282.7
294.6
305.1
315.1
324.5
333.7
342.6
351
359.1
366.9
374.5
275
287.9
300
310.8
320.9
330.6
339.9
349
357.5
365.8
373.7
381.4
280
293.2
305.5
316.4
326.8
336.6
346.1
355.3
364
372.4
380.5
388.4
285
298.4
310.9
322.1
332.6
342.6
352.3
361.7
370.5
379.1
387.3
395.3
290
303.6
316.4
327.7
338.4
348.6
358.4
368
377
385.7
394.1
402.2
295
308.9
321.8
333.4
344.3
354.6
364.6
374.4
383.5
392.4
400.9
409.2
300
314.1
327.3
339
350.1
360.6
370.8
380.7
390
399
407.7
416.1
305
319.3
332.8
344.7
355.9
366.6
377
387
396.5
405.7
414.5
423
310
324.6
338.2
350.3
361.8
372.6
383.2
393.4
403
412.3
421.3
430
315
329.8
343.7
356
367.6
378.6
389.3
399.7
409.5
419
428.1
436.9
320
335
349.1
361.6
373.4
384.6
395.5
406.1
416
425.6
434.9
443.8
325
340.3
354.6
367.3
379.3
390.7
401.7
412.4
422.5
432.3
441.7
450.8
330
345.5
360
372.9
385.1
396.7
407.9
418.8
429
438.9
448.5
457.7
335
350.7
365.5
378.6
390.9
402.7
414.1
425.1
435.5
445.6
455.3
464.6
340
356
370.9
384.2
396.8
408.7
420.2
431.5
442
452.2
462.1
471.6
345
361.2
376.4
389.9
402.6
414.7
426.4
437.8
448.5
458.9
468.9
478.5
350
366.5
381.9
395.5
408.5
420.7
432.6
444.2
455
465.5
475.7
485.5
355
371.7
387.3
401.2
414.3
426.7
438.8
450.5
461.5
472.2
482.4
492.4
360
376.9
392.8
406.8
420.1
432.7
445
456.8
468
478.8
489.2
499.3
365
382.2
398.2
412.5
426
438.7
451.1
463.2
474.5
485.5
496
506.3
370
387.4
403.7
418.1
431.8
444.7
457.3
469.5
481
492.1
502.8
513.2
375
392.6
409.1
423.8
437.6
450.8
463.5
475.9
487.5
498.8
509.6
520.1
380
397.9
414.6
429.4
443.5
456.8
469.7
482.2
494
505.4
516.4
527.1
385
403.1
420
435.1
449.3
462.8
475.9
488.6
500.5
512.1
523.2
534
390
408.3
425.5
440.7
455.1
468.8
482
494.9
507
518.7
530
540.9
395
413.6
430.9
446.4
461
474.8
488.2
501.3
513.5
525.4
536.8
547.9
400
418.8
436.4
452
466.8
480.8
494.4
507.6
520
532
543.6
554.8
405
424
441.9
457.7
472.6
486.8
500.6
513.9
526.5
538.7
550.4
561.7
410
429.3
447.3
463.3
478.5
492.8
506.8
520.3
533
545.3
557.2
568.7
415
434.5
452.8
469
484.3
498.8
512.9
526.6
539.5
552
564
575.6
420
439.7
458.2
474.6
490.1
504.8
519.1
533
546
558.6
570.8
582.5
425
445
463.7
480.3
496
510.9
525.3
539.3
552.5
565.3
577.6
589.5
430
450.2
469.1
485.9
501.8
516.9
531.5
545.7
559
571.9
584.4
596.4
435
455.4
474.6
491.6
507.6
522.9
537.7
552
565.5
578.6
591.2
603.3
440
460.7
480
497.2
513.5
528.9
543.8
558.4
572
585.2
598
610.3
445
465.9
485.5
502.9
519.3
534.9
550
564.7
578.5
591.9
604.8
617.2
450
471.2
491
508.5
525.2
540.9
556.2
571.1
585
598.5
611.6
624.2
455
476.4
496.4
514.2
531
546.9
562.4
577.4
591.5
605.2
618.3
631.1
460
481.6
501.9
519.8
536.8
552.9
568.6
583.7
598
611.8
625.1
638
465
486.9
507.3
525.5
542.7
558.9
574.7
590.1
604.5
618.5
631.9
645
470
492.1
512.8
531.1
548.5
564.9
580.9
596.4
611
625.1
638.7
651.9
475
497.3
518.2
536.8
554.3
571
587.1
602.8
617.5
631.8
645.5
658.8
480
502.6
523.7
542.4
560.2
577
593.3
609.1
624
638.4
652.3
665.8
485
507.8
529.1
548.1
566
583
599.5
615.5
630.5
645.1
659.1
672.7
490
513
534.6
553.7
571.8
589
605.6
621.8
637
651.7
665.9
679.6
495
518.3
540
559.4
577.7
595
611.8
628.2
643.5
658.4
672.7
686.6
500
523.5
545.5
565
583.5
601
618
634.5
650
665
679.5
693.5
505
528.7
551
570.7
589.3
607
624.2
640.8
656.5
671.7
686.3
700.4
510
534
556.4
576.3
595.2
613
630.4
647.2
663
678.3
693.1
707.4
515
539.2
561.9
582
601
619
636.5
653.5
669.5
685
699.9
714.3
520
544.4
567.3
587.6
606.8
625
642.7
659.9
676
691.6
706.7
721.2
525
549.7
572.8
593.3
612.7
631.1
648.9
666.2
682.5
698.3
713.5
728.2
530
554.9
578.2
598.9
618.5
637.1
655.1
672.6
689
704.9
720.3
735.1
535
560.1
583.7
604.6
624.3
643.1
661.3
678.9
695.5
711.6
727.1
742
540
565.4
589.1
610.2
630.2
649.1
667.4
685.3
702
718.2
733.9
749
545
570.6
594.6
615.9
636
655.1
673.6
691.6
708.5
724.9
740.7
755.9
550
575.9
600.1
621.5
641.9
661.1
679.8
698
715
731.5
747.5
762.9
555
581.1
605.5
627.2
647.7
667.1
686
704.3
721.5
738.2
754.2
769.8
560
586.3
611
632.8
653.5
673.1
692.2
710.6
728
744.8
761
776.7
565
591.6
616.4
638.5
659.4
679.1
698.3
717
734.5
751.5
767.8
783.7
570
596.8
621.9
644.1
665.2
685.1
704.5
723.3
741
758.1
774.6
790.6
575
602
627.3
649.8
671
691.2
710.7
729.7
747.5
764.8
781.4
797.5
580
607.3
632.8
655.4
676.9
697.2
716.9
736
754
771.4
788.2
804.5
585
612.5
638.2
661.1
682.7
703.2
723.1
742.4
760.5
778.1
795
811.4
590
617.7
643.7
666.7
688.5
709.2
729.2
748.7
767
784.7
801.8
818.3
595
623
649.1
672.4
694.4
715.2
735.4
755.1
773.5
791.4
808.6
825.3
600
628.2
654.6
678
700.2
721.2
741.6
761.4
780
798
815.4
832.2
605
633.4
660.1
683.7
706
727.2
747.8
767.7
786.5
804.7
822.2
839.1
610
638.7
665.5
689.3
711.9
733.2
754
774.1
793
811.3
829
846.1
615
643.9
671
695
717.7
739.2
760.1
780.4
799.5
818
835.8
853
620
649.1
676.4
700.6
723.5
745.2
766.3
786.8
806
824.6
842.6
859.9
625
654.4
681.9
706.3
729.4
751.3
772.5
793.1
812.5
831.3
849.4
866.9
630
659.6
687.3
711.9
735.2
757.3
778.7
799.5
819
837.9
856.2
873.8
635
664.8
692.8
717.6
741
763.3
784.9
805.8
825.5
844.6
863
880.7
640
670.1
698.2
723.2
746.9
769.3
791
812.2
832
851.2
869.8
887.7
645
675.3
703.7
728.9
752.7
775.3
797.2
818.5
838.5
857.9
876.6
894.6
650
680.6
709.2
734.5
758.6
781.3
803.4
824.9
845
864.5
883.4
901.6
655
685.8
714.6
740.2
764.4
787.3
809.6
831.2
851.5
871.2
890.1
908.5
660
691
720.1
745.8
770.2
793.3
815.8
837.5
858
877.8
896.9
915.4
665
696.3
725.5
751.5
776.1
799.3
821.9
843.9
864.5
884.5
903.7
922.4
670
701.5
731
757.1
781.9
805.3
828.1
850.2
871
891.1
910.5
929.3
675
706.7
736.4
762.8
787.7
811.4
834.3
856.6
877.5
897.8
917.3
936.2
680
712
741.9
768.4
793.6
817.4
840.5
862.9
884
904.4
924.1
943.2
685
717.2
747.3
774.1
799.4
823.4
846.7
869.3
890.5
911.1
930.9
950.1
690
722.4
752.8
779.7
805.2
829.4
852.8
875.6
897
917.7
937.7
957
695
727.7
758.2
785.4
811.1
835.4
859
882
903.5
924.4
944.5
964
700
732.9
763.7
791
816.9
841.4
865.2
888.3
910
931
951.3
970.9

 

Calculate One Rep Max

Calculate your one rep max. Your one rep max is used to measure the max weight you can lift for one repetition!

» View One Rep Max Calculator


Bench Press Program: Increase Yor Bench

Mike westerdal's Critical Bench Program is a good program to start with. His program is an impressive power program designed to help you increase your one rep max by an average of fifty pounds during a ten week training cycle. Beware there are many programs out there but not all of them deliver there promises. Mikes program has helped over 8500 people improve there overall strength and increase there one rep max. Try it for yourself and see the results.

 

No Comments Have Been Posted Yet - Be The First
captcha

Accelerated Muscular Development
Comprehensive training system designed to gain muscle FAST!
http://www.acceleratedmusculardevelopment.com

Jason Ferruggia's Muscle Gaining Secrets!
The skinny guys guide to lightning fast muscle growth!!!
http://www.musclegainingsecrets.com

Get Your Ex Back Today!
Take the right steps to getting your relationship back on track!
http://www.magicofmakingup.com/

Categories

Community

Ben Pakulski's MI40

"Great things are not done by impulse, but by a series of small things brought together."

Vincent Van Gogh

Copyright © 2009 - 2010 www.About-Muscle.com - All Rights Reserved

Home | Privacy Policy | Contact Us | Resources | Link To Us | Sitemap

Body, Mind and Strength | Muscle Growth | Gym Visit - A database of the best gyms | Muscle Building | Compare Credit Cards, and Insurance | Best Ab Exercises & Workouts |