Bench Press Calculator

Understanding the Bench Press and Maximum Strength

The bench press is a fundamental compound exercise that primarily targets the chest muscles (pectoralis major), front deltoids, and triceps. Understanding your bench press capabilities and training weights is crucial for effective strength programming and progress tracking.

What is One-Rep Max (1RM)?

One-Rep Max (1RM) represents the maximum weight you can lift for a single repetition with proper form. This measurement serves as a baseline for:

Calculating Bench Press Max

Our calculator uses the Brzycki formula, widely recognized for its accuracy in predicting 1RM:

Training Percentages and Their Applications

Heavy Training (85-95% 1RM)

Optimal for developing maximum strength and power:

Moderate Training (70-80% 1RM)

Ideal for muscle growth and strength endurance:

Bench Press Form and Safety

Key Technical Points

Progressive Overload Strategies

Effective ways to increase bench press strength:

Common Bench Press Mistakes

Avoid these common errors for better results:

Bench Press Variations

Supplementary exercises to enhance bench press performance: