Bench Press Calculator

Use this bench press calculator to estimate your one-rep max (1RM) from the weight and reps you’ve lifted. See your training weights and which plates to put on each side of the bar.

Enter the total weight, including the bar, and the reps you completed. Choose lb or kg. Add your bodyweight and sex to check your strength level.

Loading the calculator…

How to use this bench press calculator

Enter the total weight you benched, including the bar, and the reps you completed. Calculate your estimated one-rep max without profile details.

Example: 225 lb for 5 reps gives an estimated max of 263 lb. Add your bodyweight and sex afterward if you also want your Endura strength level. Age is optional.

For a different exercise, use the One Rep Max Calculator. For other Bench tasks, browse the Bench Press, Dips, and Chest tools hub.

What your bench press result means

Estimated max: roughly what you could bench once, including the bar. A completed single stays as entered.

Strength level: your Endura benchmark for your bodyweight. Your result highlights your level and shows the next target in the same table. It is not a percentage of all people you are stronger than.

Competition comparison: optional context from powerlifting meets. It is separate from your Endura level and does not represent the average gym member. Equivalent competition weights do not predict your squat or deadlift.

Bench press one-rep max calculator examples

Bench press set-to-max examples
Your completed set	Estimated max (lb)
225 lb × 5	263 lb
225 lb × 8	285 lb
275 lb × 5	321 lb

How the estimate is calculated

We use the weight and reps from your completed set to estimate what you could lift once.

For 2–12 reps, the calculation is weight × (1 + reps ÷ 30), known as the Epley formula. One rep or “I already know my max” keeps your entered weight.

Estimates are rounded to whole pounds or kilograms. The calculation keeps its precision internally; the plate setup tells you what you can actually put on the bar.

Bench press percentage calculator and training weights

For 225 lb × 5, 75% is about 197 lb. With these plates, the nearest setup at or below that target is 195 lb.

Bench training percentage targets and available weights
Percent	Target weight (lb)	With these plates (lb)
60%	158 lb	155 lb
70%	184 lb	180 lb
75%	197 lb	195 lb
80%	210 lb	210 lb
90%	236 lb	235 lb

These examples use a 45 lb bar and two pairs each of 45, 25, 10, 5 and 2.5 lb plates. Change the available plates in your result to match what you have. Percentages describe weights; they do not choose your sets, reps or training plan.

If you choose a lower percentage to base training weights on, all weight targets use that smaller number. Your one-rep max result stays the same.

Estimated bench press weights by reps

From 225 lb × 5 reps, the calculator estimates:

Estimated weight by bench rep count
Reps	Estimated weight for that many reps (lb)
3	239 lb
5	225 lb
10	197 lb

The five-rep estimate returns to your entered set. Other rows are rough equivalents, not guaranteed lifts. Use the plate calculator to turn a target into an available weight.

Choose plates for your bench press weight

A 45 lb bar plus 45, 25 and 5 lb on each side totals 195 lb. The plates below are shown for each side:

Plate count for each side of the bar
Plate	Number per side
45 lb	1
25 lb	1
5 lb	1

Always count the bar. Choose your bar, available plates and total bar-collar weight in the calculator. When an exact setup is impossible, it shows the closest available weight below the target.

Bench press calculator questions

How accurate is a bench max estimate?

It is a guide, not proof you can lift that weight. Paused reps, range of motion, fatigue and how close the set was to your limit can change the result. Keep your technique consistent when comparing sets.

Can I use kg instead of lb?

Yes. Changing units preserves the same weight. Plate markings keep their original units unless you choose a new set of standard plates.

Do I need bodyweight or age?

Neither is needed for max estimates, percentages or plates. Bodyweight and sex are needed for your Endura level. Age is optional and does not change that level.

Why might my competition comparison be unavailable?

Some groups have too few comparable results. The calculator leaves that comparison unavailable rather than inventing a ranking; your other results still work.

Use these tools for a closer look at max estimation or strength standards.

Dumbbell Bench Press to Barbell Bench Press Calculator — Estimate a comparable barbell bench max from a completed dumbbell bench set.
One Rep Max Calculator — Estimate a max for another lift from that lift’s completed set.
Bench Press Strength Standards — Compare your result with Endura’s Bench strength standards.
Bench Press, Dips, and Chest Strength Calculators — Browse related Bench and chest strength tools.
Is 225 a Good Bench Press? — Explore the 225 lb milestone and useful next steps.

Bench press results by bodyweight

Among competitors in meets with squat, bench and deadlift from 2021–2025, the typical bench for those weighing 70 to under 80 kg was 110 kg (243 lb) for men and 65 kg (143 lb) for women. These are competition results, not typical gym averages.

Each person contributes their best bench from a meet with squat, bench and deadlift in the named bodyweight group. The “Typical bench” column works like this. At least half of these lifters benched this weight or less, and at least half benched this weight or more. “Typical range” shows the middle half of recorded lifts, rather than the lightest and heaviest results.

Men competition bench by bodyweight (2021–2025)
Bodyweight	Typical bench	Typical range
40–50 kg 88–110 lb	42.5 kg 94 lb	32.5–52.5 kg 72–116 lb
50–60 kg 110–132 lb	80 kg 176 lb	65–97.5 kg 143–215 lb
60–70 kg 132–154 lb	97.5 kg 215 lb	82.5–112.5 kg 182–248 lb
70–80 kg 154–176 lb	110 kg 243 lb	97.5–125 kg 215–276 lb
80–90 kg 176–198 lb	125 kg 276 lb	110–140 kg 243–309 lb
90–100 kg 198–220 lb	135 kg 298 lb	117.5–152.5 kg 259–336 lb
100–110 kg 220–243 lb	143 kg 315 lb	125–162.5 kg 276–358 lb
110–120 kg 243–265 lb	150 kg 331 lb	127.5–172.5 kg 281–380 lb
120–140 kg 265–309 lb	155 kg 342 lb	130–180 kg 287–397 lb
140–160 kg 309–353 lb	162.5 kg 358 lb	135–190 kg 298–419 lb

Women competition bench by bodyweight (2021–2025)
Bodyweight	Typical bench	Typical range
40–50 kg 88–110 lb	45 kg 99 lb	35–53 kg 77–117 lb
50–60 kg 110–132 lb	55 kg 121 lb	45–65 kg 99–143 lb
60–70 kg 132–154 lb	60 kg 132 lb	50–72.5 kg 110–160 lb
70–80 kg 154–176 lb	65 kg 143 lb	54.43–75 kg 120–165 lb
80–90 kg 176–198 lb	65 kg 143 lb	55–77.5 kg 121–171 lb
90–100 kg 198–220 lb	67.5 kg 149 lb	57.5–80 kg 127–176 lb
100–110 kg 220–243 lb	70 kg 154 lb	60–81 kg 132–179 lb
110–120 kg 243–265 lb	72.5 kg 160 lb	62–85 kg 137–187 lb
120–140 kg 265–309 lb	77.5 kg 171 lb	65–92.5 kg 143–204 lb
140–160 kg 309–353 lb	85 kg 187 lb	72.5–100 kg 160–220 lb

See the full chart, number of lifters and detailed results in Technical methods and data.

How age relates to bench strength

These results from meets with squat, bench and deadlift compare competitors weighing 70 to under 80 kg. They show group differences, not a prediction of how your own bench will change as you get older.

Men age comparison (2021–2025), 70 to under 80 kg bodyweight
Age	Typical bench	Typical range
18 to under 30	115 kg 254 lb	102.5–130 kg 226–287 lb
30 to under 40	120 kg 265 lb	105–135 kg 231–298 lb
40 to under 50	115 kg 254 lb	100–130 kg 220–287 lb
50 to under 60	105 kg 231 lb	90–117.5 kg 198–259 lb
60 to under 70	92.5 kg 204 lb	80–106 kg 176–234 lb

Women age comparison (2021–2025), 70 to under 80 kg bodyweight
Age	Typical bench	Typical range
18 to under 30	67.5 kg 149 lb	57.5–80 kg 127–176 lb
30 to under 40	65 kg 143 lb	55–77.5 kg 121–171 lb
40 to under 50	62.5 kg 138 lb	52.5–75 kg 116–165 lb
50 to under 60	57.5 kg 127 lb	47.63–67.5 kg 105–149 lb
60 to under 70	50 kg 110 lb	42.5–62.5 kg 94–138 lb

The “Typical bench” column works like this. At least half of these lifters benched this weight or less, and at least half benched this weight or more. “Typical range” shows the middle half of recorded lifts, rather than the lightest and heaviest results; see the number of lifters and detailed results in Technical methods and data.

Bench, squat and deadlift at the same meet

These typical percentages use each competitor’s most recent complete three-lift meet at 70 to under 80 kg bodyweight. For example, a bench that is 55% of the squat is shown as 55%. These relationships describe the selected competition group, not training targets.

Typical same-meet lift percentages for men and women
Lift comparison	Typical for men	Typical for women
Bench as % of squat	64%	55%
Bench as % of deadlift	55%	46%
Squat as % of deadlift	85%	85%
Bench as % of three-lift total	23%	20%
Squat as % of three-lift total	35%	37%
Deadlift as % of three-lift total	42%	43%

The compact table rounds these percentages to whole numbers. The detailed technical table and data download include more precise values.

How the competition group changes the answer

The comparison changes when we count each person’s best result rather than every meet, or compare bench-only and three-lift meets. The calculator names the group it uses. These differences do not show that the type of meet makes someone stronger.

Counting each person’s best result at a three-lift meet rather than every meet put the typical bench about 3 kg lower for men and women.

See all four additional comparison tables and their definitions in Technical methods and data.

Bodyweight and bench strength

In these competition results, heavier bodyweight groups generally show higher bench results. This describes a group pattern, not an individual forecast or a change to your Endura strength level.

See the model, its limits and the full table in Technical methods and data.

Sources, methods and limitations

We analyzed eligible OpenPowerlifting results from 2021–2025. These powerlifting results are not a sample of all gym lifters. See the original data, selection rules, and the download of data used for this page below.

Technical methods and data

Full bodyweight percentiles

The chart and table show full-power competitors by bodyweight group. Each person contributes their best qualifying bench. Bodyweight groups include the lower boundary and exclude the upper boundary. P10, P25, P50, P75, P90 and P95 are percentiles; P50 is the median and the middle half lies between P25 and P75. “Unavailable” means there were not enough people to calculate that percentile. Approximate pounds are calculated from the unrounded kilogram values.

Show chart for

Full-power bench percentiles by sex and bodyweight (2021–2025)
Sex	Bodyweight (kg)	Approx. bodyweight (lb)	People	P10 (kg)	P25 (kg)	Median bench (kg)	P75 (kg)	P90 (kg)	P95 (kg)
Women	40-50	88–110 lb	3,257	29	35	45	53	65	70
Men	40-50	88–110 lb	446	28	33	43	53	64	Unavailable
Women	50-60	110–132 lb	17,001	38	45	55	65	75	83
Men	50-60	110–132 lb	5,379	50	65	80	98	113	120
Women	60-70	132–154 lb	21,916	43	50	60	73	83	90
Men	60-70	132–154 lb	13,256	70	83	98	113	128	136
Women	70-80	154–176 lb	14,380	45	54	65	75	88	98
Men	70-80	154–176 lb	28,710	83	98	110	125	140	150
Women	80-90	176–198 lb	9,105	48	55	65	78	90	100
Men	80-90	176–198 lb	41,785	95	110	125	140	155	165
Women	90-100	198–220 lb	3,877	48	58	68	80	93	100
Men	90-100	198–220 lb	28,891	100	118	135	153	170	180
Women	100-110	220–243 lb	2,336	50	60	70	81	95	105
Men	100-110	220–243 lb	18,925	105	125	143	163	183	193
Women	110-120	243–265 lb	1,302	53	62	73	85	100	108
Men	110-120	243–265 lb	8,378	108	128	150	173	190	203
Women	120-140	265–309 lb	1,208	55	65	78	93	105	115
Men	120-140	265–309 lb	7,731	110	130	155	180	200	215
Women	140-160	309–353 lb	234	60	73	85	100	118	Unavailable
Men	140-160	309–353 lb	2,008	110	135	163	190	215	228

These are competition samples, not general-population norms. Each person appears once within a reference, but comparison groups overlap; do not add their counts.

Age comparison

This table compares competitors weighing 70 kg to under 80 kg. Missing ages and approximate ages that cross a group boundary are excluded from age-specific rows but retained in the age-unspecified reference. The middle half runs from the lower to upper quarter.

Age comparison for 2021–2025 full-power competitors weighing 70 to under 80 kg
Sex	Age (years)	People	Lower quarter (kg)	Median bench (kg)	Upper quarter (kg)
Women	18 to under 30	6,420	58	68	80
Women	30 to under 40	2,905	55	65	78
Women	40 to under 50	1,290	53	63	75
Women	50 to under 60	548	48	58	68
Women	60 to under 70	216	43	50	63
Men	18 to under 30	15,025	103	115	130
Men	30 to under 40	2,614	105	120	135
Men	40 to under 50	813	100	115	130
Men	50 to under 60	451	90	105	118
Men	60 to under 70	311	80	93	106

Same-meet lift ratios

For each person, ratios are calculated before percentiles. Lift shares use the reported, validated three-lift total. These relationships describe the selected reference; they are not universal ideals or a training prescription. Percentile ratios are rounded to two decimal places; exact values are in the JSON evidence download.

Same-meet lift ratio percentiles (rounded decimal values)
Sex	People	Measure	P10	P25	Median	P75	P90
Women	14,266	Bench ÷ squat	0.44	0.49	0.55	0.61	0.67
Women	14,266	Bench ÷ deadlift	0.37	0.41	0.46	0.51	0.56
Women	14,266	Squat ÷ deadlift	0.7	0.77	0.85	0.92	0.98
Women	14,266	Bench share of total	0.17	0.18	0.2	0.21	0.23
Women	14,266	Squat share of total	0.33	0.35	0.37	0.38	0.4
Women	14,266	Deadlift share of total	0.4	0.42	0.43	0.45	0.47
Men	28,973	Bench ÷ squat	0.54	0.59	0.64	0.7	0.77
Men	28,973	Bench ÷ deadlift	0.45	0.49	0.55	0.6	0.66
Men	28,973	Squat ÷ deadlift	0.73	0.79	0.85	0.91	0.97
Men	28,973	Bench share of total	0.2	0.21	0.23	0.24	0.26
Men	28,973	Squat share of total	0.32	0.34	0.35	0.37	0.38
Men	28,973	Deadlift share of total	0.39	0.4	0.42	0.43	0.45

Competition-group sensitivity

Entries and unique people are shown separately. The person-best minus entry median is rounded for display; intervals show the aggregate’s recorded clustered range and may be narrow because of the underlying lift increments. Bench-only/full-power groups can overlap. Event intervals use identity-clustered resampling across the union of both groups; they are not independent-group tests or adjusted causal comparisons. Eligibility alternatives are sensitivity analyses and do not change the calculator reference. There were 0 contemporary raw positive-bench rows above the predeclared 400 kg or 4× bodyweight diagnostic thresholds; none were trimmed to smooth a curve. The aggregate also includes a broader 2016–2025 sensitivity comparison.

Sensitivity: each person’s best result versus every meet entry
Reference population	Sex	Entries	People	Person median − entry median (kg)	95% clustered range (kg)
All eligible bench events	Women	215,572	84,454	-3	-3 to -3
All eligible bench events	Men	444,663	187,700	-3	-4 to -3
Full-power competitions	Women	178,858	74,938	-3	-3 to -3
Full-power competitions	Men	347,959	156,589	-3	-3 to 0

Sensitivity: bench-only versus full-power competitors
Sex	Bench-only people	Full-power people	Median difference (kg)
Men	43,836	156,589	15
Women	16,283	74,938	5

Event comparison: overlap-aware 95% range
Sex	Shared people	Combined people	95% event contrast range (kg)
Men	16,115	184,310	15 to 15
Women	8,362	82,859	5 to 5

Sensitivity: alternative eligibility rules
Eligibility rule	Sex	People	Median best bench (kg)
Including guest entries	Women	84,683	60
Including guest entries	Men	188,328	128
Including positive incomplete or DQ results	Women	85,477	60
Including positive incomplete or DQ results	Men	190,395	127
Primary eligible results	Women	84,454	60
Primary eligible results	Men	187,700	128

Bodyweight model

The model is a group-level analysis, not an individual forecast. It does not change Endura’s tiers.

Bodyweight scaling model estimates and held-out error
Sex	People	Fitted exponent	95% range	Held-out log RMSE	Two-thirds log RMSE
Men	116,217	0.6	0.59 to 0.6	0.2006	0.2012
Women	58,514	0.41	0.4 to 0.42	0.2429	0.2495

The regression fits log(bench) = a + b log(bodyweight) + c (age−35)/10 + d ((age−35)/10)² + e (year−2023), separately by sex for ages 18–69. The range is a 95% HC3 interval; log RMSE measures prediction error on a logarithmic scale, where lower is better. 20% of identities were held out deterministically. The download includes coefficients, robust standard errors, residual quantiles and a later-2025 check. A mean log-regression slope does not validate percentile thresholds or establish a causal bodyweight effect.

Sources, selection and limitations

This page uses independent Endura analysis of OpenPowerlifting data. No endorsement is implied. Official bulk data · field documentation · source project.

Evidence bundle opl-bench-v1-b8b9bf6e; advertised snapshot 2026-09-04; analysis window 2021–2025.

Advertised snapshot: 2026-09-04. CSV: openpowerlifting-2026-09-05/openpowerlifting-2026-09-05-b8b9bf6e.csv. Downloaded: 2026-09-09T16:10:30.773035+00:00. Generated: 20260909T172447Z. Revision: b8b9bf6ec5800f34e9878acdbe8e01dcba70375f. 4,030,219 raw data rows (header excluded). Source ZIP SHA-256: 8b0bffed3f64a30b8213c069fb0081203ce7a3dddd97f92a1eec7ce479fb4acb.

Raw describes permitted equipment, not proof of equipment worn. Numeric placing and positive Best3BenchKg/total are required; DQ, DD, NS, guests and unsanctioned results are excluded. Fourth attempts never replace Best3 results. Missing bodyweight cannot enter a matched-bodyweight reference. “Tested” is a category designation, not evidence of individual testing; both designations are included. Exact repeated performances across divisions are collapsed.

Reference populations and eligible result counts
Reference	Definition	Unique observations	People
All eligible bench events	Eligible bench events; best bench per person	660,349	272,230
Full-power competitions	Full-power events; best bench per person	526,918	231,598
Complete three-lift meets	Complete three-lift meets; latest meet per person	526,699	231,519

Percentiles compare your result with recorded bench results, giving tied results the same midpoint ranking. Reference weights come directly from sorted results at each requested percentile. The calculator does not estimate values between bodyweight groups. Minimum support is 200 distinct people; P95 requires 1,000 and P99 requires 5,000. 95% DKW bounds describe reference-sampling uncertainty, not uncertainty in an estimated max; selection and identity errors are not captured. Unsupported ages fall back visibly to age unspecified at the same bodyweight, sex, equipment and reference. Unsupported bodyweights or sex groups remain unavailable. Mx coverage is currently below the minimum; it is not pooled with M or F.

For a focused milestone explanation, see Is 225 a good bench press? This is a public Endura reference.

Data are contributed to the public domain with related rights waived as described in the archive license. This is distinct from the project’s code license. No athlete names are published here.

Download the data used for this page (JSON). Results saved to an existing Endura account carry explicit model/reference versions; recalculation is a new action. Personal results are not published as indexable URLs.

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