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Bench Press Max Chart

The bench press max chart is the "old school" way to determine your approximate maximum 1 rep bench press. Of course, this bench press max chart is not 100% accurate. Lifts will vary from person to person. The bench press max chart is meant to be used as a guide to see what you might be able to lift without actually attempting it. You can also use the bench press calculator to work out your max. It's exactly the same as this table, but we've made it into a program so you just enter you weight and reps and it calculates your max bench press for you.

So here's how to use the bench press max chart. Across the top you have number of reps, and down the side you have weight. It's simple, all you have to do is select the weight you'd usually bench comfortably. Now select the number of reps you push out with that weight. Join them up, and you have your estimated one rep bench press max. For example, let's say you can bench 205 pounds for 10 reps, you approximate max bench press would be 267 pounds. Simple! That's how you use the bench press max chart!

We have the bench press max chart available in pounds and kilograms. Scroll down for the kilograms chart.

Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practioner.  Any methods or advice given in this website must be reviewed with your physician.  Before attempting any new exercises or routines a full physical examination is highly recommended.

Bench Press Chart in Pounds

  2 3 4 5 6 7 8 9 10
135 141.3 147.3 152.5 157.5 162.3 166.9 171.3 175.5 179.6
140 146.6 152.7 158.2 163.4 168.3 173 177.7 182 186.2
145 151.8 158.2 163.9 169.2 174.3 179.2 184 188.5 192.9
150 157 163.7 169.5 175.1 180.3 185.4 190.4 195 199.5
155 162.3 169.1 175.1 180.9 186.3 191.6 196.7 201.5 206.2
160 167.5 174.6 180.8 186.7 192.3 197.8 203 208 212.8
165 172.8 180 186.5 192.6 198.3 203.9 209.4 214.5 219.5
170 178 185.5 192.1 198.4 204.3 210.1 215.7 221 226.1
175 183.2 190.9 197.7 204.2 210.4 216.3 222.1 227.5 232.8
180 188.5 196.4 203.4 210.1 216.4 222.5 228.4 234 239.4
185 193.7 201.8 209.1 215.9 222.4 228.7 234.8 240.5 246.1
190 198.9 207.3 214.7 221.7 228.4 234.8 241.1 247 252.7
195 204.2 212.7 220.3 227.6 234.4 241 247.5 253.5 259.4
200 209.4 218.2 226 233.4 240.4 247.2 253.8 260 266
205 214.6 223.7 231.7 239.2 246.4 253.4 260.1 266.5 272.7
210 219.9 229.1 237.3 245.1 252.4 259.6 266.5 273 279.3
215 225.1 234.6 243 250.9 258.4 265.7 272.8 279.5 286
220 230.3 240 248.6 256.7 264.4 271.9 279.2 286 292.6
225 235.6 245.5 254.2 262.6 270.5 278.1 285.5 292.5 299.3
230 240.8 250.9 259.9 268.4 276.5 284.3 291.9 299 305.9
235 246 256.4 265.5 274.2 282.5 290.5 298.2 305.5 312.6
240 251.3 261.8 271.2 280.1 288.5 296.6 304.6 312 319.2
245 256.5 267.3 276.8 285.9 294.5 302.8 310.9 318.5 325.9
250 261.8 272.8 282.5 291.8 300.5 309 317.3 325 332.5
255 267 278.2 288.2 297.6 306.5 315.2 323.6 331.5 339.2
260 272.2 283.7 293.8 303.4 312.5 321.4 329.9 338 345.8
265 277.5 289.1 299.5 309.3 318.5 327.5 336.3 344.5 352.5
270 282.7 294.6 305.1 315.1 324.5 333.7 342.6 351 359.1
275 287.9 300 310.7 320.9 330.6 339.9 349 357.5 365.8
280 293.2 305.5 316.4 326.8 336.6 346.1 355.3 364 372.4
285 298.4 310.9 322 332.6 342.6 352.3 361.7 370.5 379.1
290 303.6 316.4 327.7 338.4 348.6 358.4 368 377 385.7
295 308.9 321.8 333.3 344.3 354.6 364.6 374.4 383.5 392.4
300 314.1 327.3 339 350.1 360.6 370.8 380.7 390 399
305 319.3 332.8 344.7 355.9 366.6 377 387 396.5 405.7
310 324.6 338.2 350.3 361.8 372.6 383.2 393.4 403 412.3
315 329.8 343.7 356 367.6 378.6 389.3 399.7 409.5 419
320 335 349.1 361.6 373.4 384.6 395.5 406.1 416 425.6
325 340.3 354.6 367.2 379.3 390.7 401.7 412.4 422.5 432.3
330 345.5 360 372.9 385.1 396.7 407.9 418.8 429 438.9
335 350.7 365.5 378.5 390.9 402.7 414.1 425.1 435.5 445.6
340 356 370.9 384.2 396.8 408.7 420.2 431.5 442 452.2
345 361.2 376.4 389.8 402.6 414.7 426.4 437.8 448.5 458.9
350 366.5 381.8 395.5 408.5 420.7 432.6 444.2 455 465.5
355 371.7 387.3 401.2 414.3 426.7 438.8 450.5 461.5 472.2
360 376.9 392.8 406.8 420.1 432.7 445 456.8 468 478.8
365 382.2 398.2 412.5 426 438.7 451.1 463.2 474.5 485.5
370 387.4 403.7 418.1 431.8 444.7 457.3 469.5 481 492.1
375 392.6 409.1 423.7 437.6 450.8 463.5 475.9 487.5 498.8
380 397.9 414.6 429.4 443.5 456.8 469.7 482.2 494 505.4
385 403.1 420 435.1 449.3 462.8 475.9 488.6 500.5 512.1
390 408.3 425.5 440.7 455.1 468.8 482 494.9 507 518.7
395 413.6 430.9 446.4 461 474.8 488.2 501.3 513.5 525.4
400 418.8 436.4 452 466.8 480.8 494.4 507.6 520 532
405 424 441.9 457.7 472.6 486.8 500.6 513.9 526.5 538.7
410 429.3 447.3 463.3 478.5 492.8 506.8 520.3 533 545.3
415 434.5 452.8 468.9 484.3 498.8 512.9 526.6 539.5 552
420 439.7 458.2 474.6 490.1 504.8 519.1 533 546 558.6
425 445 463.7 480.2 496 510.9 525.3 539.3 552.5 565.3
430 450.2 469.1 485.9 501.8 516.9 531.5 545.7 559 571.9
435 455.4 474.6 491.6 507.6 522.9 537.7 552 565.5 578.6
440 460.7 480 497.2 513.5 528.9 543.8 558.4 572 585.2
445 465.9 485.5 502.9 519.3 534.9 550 564.7 578.5 591.9
450 471.2 491 508.5 525.2 540.9 556.2 571.1 585 598.5
455 476.4 496.4 514.2 531 546.9 562.4 577.4 591.5 605.2
460 481.6 501.9 519.8 536.8 552.9 568.6 583.7 598 611.8
465 486.9 507.3 525.4 542.7 558.9 574.7 590.1 604.5 618.5
470 492.1 512.8 531.1 548.5 564.9 580.9 596.4 611 625.1
475 497.3 518.2 536.8 554.3 570.9 587.1 602.8 617.5 631.8
480 502.6 523.7 542.4 560.2 577 593.3 609.1 624 638.4
485 507.8 529.1 548.1 566 583 599.5 615.5 630.5 645.1
490 513 534.6 553.7 571.8 589 605.6 621.8 637 651.7
495 518.3 540 559.3 577.7 595 611.8 628.2 643.5 658.4
500 523.5 545.5 565 583.5 601 618 634.5 650 665
505 528.7 551 570.7 589.3 607 624.2 640.8 656.5 671.7
510 534 556.4 576.3 595.2 613 630.4 647.2 663 678.3
515 539.2 561.9 581.9 601 619 636.5 653.5 669.5 685
520 544.4 567.3 587.6 606.8 625 642.7 659.9 676 691.6
525 549.7 572.8 593.3 612.7 631.1 648.9 666.2 682.5 698.3
530 554.9 578.2 598.9 618.5 637.1 655.1 672.6 689 704.9
535 560.1 583.7 604.6 624.3 643.1 661.3 678.9 695.5 711.6
540 565.4 589.1 610.2 630.2 649.1 667.4 685.3 702 718.2
545 570.6 594.6 615.8 636 655.1 673.6 691.6 708.5 724.9
550 575.8 600.1 621.5 641.9 661.1 679.8 697.9 715 731.5
555 581.1 605.5 627.2 647.7 667.1 686 704.3 721.5 738.2
560 586.3 611 632.8 653.5 673.1 692.2 710.6 728 744.8
565 591.6 616.4 638.4 659.4 679.1 698.3 717 734.5 751.5
570 596.8 621.9 644.1 665.2 685.1 704.5 723.3 741 758.1
575 602 627.3 649.7 671 691.2 710.7 729.7 747.5 764.8
580 607.3 632.8 655.4 676.9 697.2 716.9 736 754 771.4
585 612.5 638.2 661.1 682.7 703.2 723.1 742.4 760.5 778.1
590 617.7 643.7 666.7 688.5 709.2 729.2 748.7 767 784.7
595 623 649.1 672.3 694.4 715.2 735.4 755.1 773.5 791.4
600 628.2 654.6 678 700.2 721.2 741.6 761.4 780 798
605 633.4 660.1 683.7 706 727.2 747.8 767.7 786.5 804.7
610 638.7 665.5 689.3 711.9 733.2 754 774.1 793 811.3
615 643.9 671 694.9 717.7 739.2 760.1 780.4 799.5 818
620 649.1 676.4 700.6 723.5 745.2 766.3 786.8 806 824.6
625 654.4 681.9 706.2 729.4 751.3 772.5 793.1 812.5 831.3
630 659.6 687.3 711.9 735.2 757.3 778.7 799.5 819 837.9
635 664.8 692.8 717.6 741 763.3 784.9 805.8 825.5 844.6
640 670.1 698.2 723.2 746.9 769.3 791 812.2 832 851.2
645 675.3 703.7 728.8 752.7 775.3 797.2 818.5 838.5 857.9
650 680.6 709.2 734.5 758.6 781.3 803.4 824.9 845 864.5
655 685.8 714.6 740.2 764.4 787.3 809.6 831.2 851.5 871.2
660 691 720.1 745.8 770.2 793.3 815.8 837.5 858 877.8
665 696.3 725.5 751.4 776.1 799.3 821.9 843.9 864.5 884.5
670 701.5 731 757.1 781.9 805.3 828.1 850.2 871 891.1
675 706.7 736.4 762.7 787.7 811.4 834.3 856.6 877.5 897.8
680 712 741.9 768.4 793.6 817.4 840.5 862.9 884 904.4
685 717.2 747.3 774.1 799.4 823.4 846.7 869.3 890.5 911.1
690 722.4 752.8 779.7 805.2 829.4 852.8 875.6 897 917.7
695 727.7 758.2 785.3 811.1 835.4 859 882 903.5 924.4
700 732.9 763.7 791 816.9 841.4 865.2 888.3 910 931

Bench Press Chart: Kilograms

  2 3 4 5 6 7 8 9 10
35 36.6 38.2 39.6 40.8 42.1 43.3 44.4 45.5 46.6
40 41.9 43.6 45.2 46.7 48.1 49.4 50.8 52 53.2
45 47.1 49.1 50.8 52.5 54.1 55.6 57.1 58.5 59.9
50 52.4 54.6 56.5 58.4 60.1 61.8 63.5 65 66.5
55 57.6 60 62.1 64.2 66.1 68 69.8 71.5 73.2
60 62.8 65.5 67.8 70 72.1 74.2 76.1 78 79.8
65 68.1 70.9 73.4 75.9 78.1 80.3 82.5 84.5 86.5
70 73.3 76.4 79.1 81.7 84.1 86.5 88.8 91 93.1
75 78.5 81.8 84.7 87.5 90.1 92.7 95.2 97.5 99.8
80 83.8 87.3 90.4 93.4 96.2 98.9 101.5 104 106.4
85 89 92.7 96.1 99.2 102.2 105.1 107.9 110.5 113.1
90 94.2 98.2 101.7 105 108.2 111.2 114.2 117 119.7
95 99.5 103.6 107.4 110.9 114.2 117.4 120.6 123.5 126.4
100 104.7 109.1 113 116.7 120.2 123.6 126.9 130 133
105 109.9 114.6 118.7 122.5 126.2 129.8 133.2 136.5 139.7
110 115.2 120 124.3 128.4 132.2 136 139.6 143 146.3
115 120.4 125.5 130 134.2 138.2 142.1 145.9 149.5 153
120 125.6 130.9 135.6 140 144.2 148.3 152.3 156 159.6
125 130.9 136.4 141.3 145.9 150.3 154.5 158.6 162.5 166.3
130 136.1 141.8 146.9 151.7 156.3 160.7 165 169 172.9
135 141.3 147.3 152.5 157.5 162.3 166.9 171.3 175.5 179.6
140 146.6 152.7 158.2 163.4 168.3 173 177.7 182 186.2
145 151.8 158.2 163.9 169.2 174.3 179.2 184 188.5 192.9
150 157 163.7 169.5 175.1 180.3 185.4 190.4 195 199.5
155 162.3 169.1 175.1 180.9 186.3 191.6 196.7 201.5 206.2
160 167.5 174.6 180.8 186.7 192.3 197.8 203 208 212.8
165 172.8 180 186.5 192.6 198.3 203.9 209.4 214.5 219.5
170 178 185.5 192.1 198.4 204.3 210.1 215.7 221 226.1
175 183.2 190.9 197.7 204.2 210.4 216.3 222.1 227.5 232.8
180 188.5 196.4 203.4 210.1 216.4 222.5 228.4 234 239.4
185 193.7 201.8 209.1 215.9 222.4 228.7 234.8 240.5 246.1
190 198.9 207.3 214.7 221.7 228.4 234.8 241.1 247 252.7
195 204.2 212.7 220.3 227.6 234.4 241 247.5 253.5 259.4
200 209.4 218.2 226 233.4 240.4 247.2 253.8 260 266
205 214.6 223.7 231.7 239.2 246.4 253.4 260.1 266.5 272.7
210 219.9 229.1 237.3 245.1 252.4 259.6 266.5 273 279.3
215 225.1 234.6 243 250.9 258.4 265.7 272.8 279.5 286
220 230.3 240 248.6 256.7 264.4 271.9 279.2 286 292.6
225 235.6 245.5 254.2 262.6 270.5 278.1 285.5 292.5 299.3
230 240.8 250.9 259.9 268.4 276.5 284.3 291.9 299 305.9
235 246 256.4 265.5 274.2 282.5 290.5 298.2 305.5 312.6
240 251.3 261.8 271.2 280.1 288.5 296.6 304.6 312 319.2
245 256.5 267.3 276.8 285.9 294.5 302.8 310.9 318.5 325.9
250 261.8 272.8 282.5 291.8 300.5 309 317.3 325 332.5
255 267 278.2 288.2 297.6 306.5 315.2 323.6 331.5 339.2
260 272.2 283.7 293.8 303.4 312.5 321.4 329.9 338 345.8
265 277.5 289.1 299.5 309.3 318.5 327.5 336.3 344.5 352.5
270 282.7 294.6 305.1 315.1 324.5 333.7 342.6 351 359.1
275 287.9 300 310.7 320.9 330.6 339.9 349 357.5 365.8
280 293.2 305.5 316.4 326.8 336.6 346.1 355.3 364 372.4
285 298.4 310.9 322 332.6 342.6 352.3 361.7 370.5 379.1
290 303.6 316.4 327.7 338.4 348.6 358.4 368 377 385.7
295 308.9 321.8 333.3 344.3 354.6 364.6 374.4 383.5 392.4
300 314.1 327.3 339 350.1 360.6 370.8 380.7 390 399

 

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Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.

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