Bench Press Calculator

Estimate your bench press max from a hard set, then see how it compares with other people your age, both regular adults and competitive powerlifters.

Your details

kg
reps
kg
years
Sex

Your results

Enter a hard set, your bodyweight and age to see your bench max and how it compares.

How to use it

  1. Enter the weight and reps of a recent hard bench set, ideally 3 to 10 reps close to failure.
  2. Add your bodyweight, age and sex. They're only used for the comparison.
  3. Read your estimated max and your bench as a multiple of bodyweight.
  4. The comparison table shows where that ratio ranks against two groups, plus the median at your bodyweight. The percentage table gives training weights.

How it's calculated

Your max. The calculator estimates your one rep max with the same two formulas as the One Rep Max Calculator, where w is the weight and r the reps:

  • Epley (1985): 1RM = w × (1 + r ÷ 30)
  • Brzycki (1993): 1RM = w × 36 ÷ (37 − r)

The main number is the average of the two. Both are most accurate at 10 reps or fewer.

Your ratio. Your estimated max divided by your bodyweight. A ratio of 1.25 means you bench 1.25 times your bodyweight.

How it ranks. The ratio is compared with two published sets of norms for your sex and age group:

Group Who was measured Percentiles
Adults in general Cooper Clinic patients, bench press machine (Cooper Institute, 2013) 5th to 95th, ages 20+
Competitive powerlifters 809,986 drug-tested, unequipped competition entries (van den Hoek et al., 2024) 10th to 90th, ages 18+

Between two published percentiles, your rank is interpolated in a straight line. Outside the table, the calculator only says “below” or “above”, because the data doesn’t show how far.

The median shown is the 50th percentile ratio of that group, converted to a weight at your bodyweight and rounded to plates.

Sources

  1. van den Hoek, D. J., Beaumont, P. L., van den Hoek, A. K., Owen, P. J., Garrett, J. M., Buhmann, R., & Latella, C. (2024). Normative data for the squat, bench press and deadlift exercises in powerlifting: Data from 809,986 competition entries. Journal of Science and Medicine in Sport, 27(10), 734–742. Tables 3 and 4. CC BY 4.0.
  2. The Cooper Institute (2013). Physical Fitness Assessments and Norms for Adults and Law Enforcement. Dallas, TX: The Cooper Institute. Upper body strength (1RM bench press ÷ bodyweight).
  3. Epley, B. (1985). Poundage Chart. Boyd Epley Workout. Lincoln, NE: Body Enterprises.
  4. Brzycki, M. (1993). Strength testing: predicting a one-rep max from reps-to-fatigue. Journal of Physical Education, Recreation & Dance, 64(1), 88–90.

Questions

What's a good bench press?

It depends on who you compare with. Among adults in the Cooper Institute data, the median man in his 20s benches about 1.06 times his bodyweight and the median woman about 0.65. Among drug-tested powerlifters aged 18 to 35, the median is about 1.56 for men and 0.96 for women. The calculator shows both for your age.

Why two comparison groups?

They answer different questions. The Cooper data describes adults having a health check, so it shows how you compare with people in general. The powerlifting data describes people who train the bench press to compete, so it shows how you compare with dedicated lifters. Ranking low among powerlifters is normal, even for a strong gym-goer.

Is the comparison exact?

No. The Cooper norms were measured on a bench press machine, not a free barbell, and the people tested were fitter than average. The powerlifting norms use a strict competition bench with a pause on the chest. Treat the ranking as a rough guide, not a precise score.

Should I use this or the One Rep Max Calculator?

Use this one for the bench press, when you also want to know how your bench ranks. For any other lift, use the One Rep Max Calculator, which gives the same estimate without the comparison.

Updated November 9, 2026.