Estimating your bench accurately
The bench press is where estimation formulas are most reliable: it's short, stable and hardly limited by breathing. A set of 3 to 6 reps close to failure gives a very good estimate.
For a number that matches a competition lift, pause on the chest: a touch-and-go rep can add 5 % or more to the result.
Your bench against competitors
The standards tables on this page give the levels observed in raw competition, by weight class, from OpenPowerlifting data updated daily.
The bench press climbs more slowly than the squat and deadlift, especially for women. Small jumps (1 to 1.25 kg / 2.5 lb) and benching 2 to 3 times a week help keep it moving.
Frequently asked questions
How do I calculate my max bench?
A set of 3 to 6 reps paused on the chest, then the formula: the calculator gives the average of seven formulas and the load for every percentage.
What is a good bench press?
Benching bodyweight is a good goal for a trained man, 1.5 times bodyweight a very good level. For women, 0.7 to 1 times bodyweight is already a good level.
How much should I bench at 180 lb bodyweight?
Among raw male competitors in the 83 kg (183 lb) class, the median bench is 120 kg (265 lb), about 1.5 times bodyweight. The standards tables on this page give every level.
Why is my bench stuck?
Usually too little frequency or volume, or a specific weak point (triceps, off the chest). Compare it with your squat using our ratio tool to see whether it lags.