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1 Rep Max Bench Press Chart

Here’s an alternative chart you can use instead of a calculator to find your 1 rep max. If you know your One Rep Max, and you want to do a set that calls for a set number of reps. Then multiply your reps by the multiplier to determine the appropriate weight for the reps.

For example, a bench press routine request you to do 3 sets of 10 reps. You want to know what a good solid set of 10 reps would be, and you know your current 1 rep max is 365 lbs. 365 x .744 = 272. Thus, you should be able to carry out a 10 repetition set at 272 lbs. give or take a few pounds.

You can also use this chart to determine your projected upper limit without performing a one repetition maximum. If you know how many repetition you can do for a certain weight, and you want to find out what the maximum should be for that exercise, divide the multiplier by the number of repetitions.

For example, you are working a periodization routine, and you need to find percentages of your 1 rep maximum to set up your weight lifting routines. You don't have a spotter available to help you find a 1 rep max on your bench press, but you do know you can press out 5 good reps at 205 lbs. 205 divided by .856 = 268. Your one repetition maximum should be around 240 lbs. or so.

This chart is not set in stone. Bear in mind if you have been doing high repetition sets for the past few months, you may not be able to handle the 1 rep max weight from this chart, simply because you might be short of tendon strength and raw power required to lift at the recommended weight.