The bench press is one of the most popular exercises for building upper body strength. Whether you’re a beginner or an advanced lifter, knowing your 1 Rep Max (1RM) for the bench press helps you understand your true power level and plan your training effectively.
In this article, you’ll learn what a 1 rep max bench press is, how to calculate it safely, and how to improve it over time.
What Is a 1 Rep Max Bench Press?
Your 1 Rep Max Bench Press (1RM) is the maximum amount of weight you can lift for one full repetition using proper form. It’s considered the ultimate measure of upper body pushing strength, especially for the chest, shoulders, and triceps.
For example, if you can bench press 90 kg once with perfect form, but cannot lift 95 kg, your 1 rep max is approximately 90 kg.
Why Knowing Your 1RM Bench Press Matters
Calculating your 1 rep max is more than just testing strength — it’s a key tool for smart training.
Your 1RM helps you:
- Measure progress and track improvements over time
- Set correct weight percentages for training goals
- Avoid injuries by preventing overtraining
- Customize your workouts for strength, muscle growth, or endurance
When you know your true bench press strength, you can train more efficiently and build a stronger chest with confidence.
How to Calculate Your 1 Rep Max Bench Press
Testing your one rep max directly can be dangerous, especially if you’re lifting alone. Instead, most athletes use an estimation formula or a 1 Rep Max Calculator to get an accurate and safe result.
1. The Epley Formula (Most Accurate for Bench Press)
1RM = Weight × (1 + (Reps ÷ 30))
Example:
If you bench press 80 kg for 5 reps,
1RM = 80 × (1 + 5 ÷ 30) = 93.3 kg
So, your estimated 1 rep max bench press is 93.3 kg.
2. Brzycki Formula
1RM = Weight × (36 ÷ (37 − Reps))
Example:
If you bench 70 kg for 8 reps,
1RM = 70 × (36 ÷ (37 − 8)) = 86.9 kg
Your estimated 1RM is 86.9 kg.
Bench Press Training Percentages Based on 1RM
Once you know your 1RM, you can calculate the ideal weight to lift for different training goals:
| Goal | % of 1RM | Reps per Set |
|---|---|---|
| Maximum Strength | 85–100% | 1–5 reps |
| Muscle Growth (Hypertrophy) | 65–85% | 6–12 reps |
| Endurance | 50–65% | 12–20 reps |
For example, if your bench press 1RM is 100 kg, then:
- For strength: Lift 85–100 kg
- For muscle size: Lift 65–85 kg
- For endurance: Lift 50–65 kg
Tips to Improve Your 1 Rep Max Bench Press
- Perfect Your Form – Keep your feet flat, grip the bar evenly, and maintain a stable back arch.
- Train Your Supporting Muscles – Strengthen triceps, shoulders, and upper back for a stronger press.
- Use Progressive Overload – Gradually increase the weight you lift each week.
- Focus on Recovery – Rest adequately and maintain proper nutrition.
- Try Variations – Use incline and close-grip bench press to build overall power.
- Work on Speed and Explosiveness – Lifting explosively (with control) builds more force and power.
Safety Tips for 1RM Testing
- Always warm up before testing your max
- Have a spotter or use safety bars when benching heavy
- Avoid testing too frequently (once every 8–12 weeks is ideal)
- Focus on form over ego lifting
- Stop immediately if you feel pain or discomfort
Average 1 Rep Max Bench Press Standards
Bench press strength varies based on experience level and body weight. Below is a rough average (for males):
| Experience Level | 1RM (kg) | Description |
|---|---|---|
| Beginner | 40–60 kg | Basic strength |
| Intermediate | 70–100 kg | Solid gym progress |
| Advanced | 110–140 kg | Very strong lifter |
| Elite | 150 kg+ | Competitive level strength |
These numbers can differ depending on your weight, training history, and consistency.
Conclusion
Your 1 Rep Max Bench Press is one of the best measures of true upper body strength. By calculating your 1RM accurately using the Epley or Brzycki formula, you can train smarter, reduce injury risk, and maximize muscle growth.
Keep improving your bench press by focusing on form, progressive overload, and proper recovery. Over time, your numbers will rise — and so will your strength and confidence.