Bench press 1RM chart · kg
Bench Press 1RM Chart in kg
Estimate your bench press 2RM to 10RM from a known one-rep max, then open the full chart or calculator when you need exact training weights.
- Use a known or estimated bench press 1RM
- Compare 2RM, 3RM, 5RM, 8RM and 10RM
- Plan working sets, warm-ups and back-off sets
Quick answer
What does a bench press 1RM chart do?
A bench press 1RM chart starts with your one-rep max and estimates what you may be able to bench for multiple reps. For example, if your bench press 1RM is 100kg, the chart gives estimated weights for doubles, triples, fives, eights and tens.
Already know your max? Go straight to the full 1RM chart in kg. If you only know a recent set such as 80kg for 6 reps, use the 1RM calculator first.
How to use a bench press 1RM chart
- Choose your bench press max. Use a recent tested max, estimated max or conservative training max.
- Find that 1RM on the chart. The first column is the one-rep max. Read across the row for rep-max estimates.
- Pick the rep target you need. Use 2RM to 5RM for heavier strength work, or 6RM to 10RM for moderate-rep sets.
- Round to the weight you can load. Use the nearest plates available in your gym and keep technique consistent.
Bench press percentages
Bench press 1RM percentages for 5RM, 7 reps and 3x5
Many bench press 1RM questions are really percentage questions. The table below gives practical estimates for common bench press targets. Treat these as starting points, then adjust based on pause length, bar speed, rest time and how close the set is to failure.
| Bench press target | Approx. % of 1RM | Example from 100kg 1RM |
|---|---|---|
| 3RM / 3 reps near failure | 90–93% | 90–93kg |
| 5RM / 5 reps near failure | 85–87% | 85–87kg |
| 7 reps near failure | 80–83% | 80–83kg |
| 8 reps near failure | 78–81% | 78–81kg |
| 10 reps near failure | 72–75% | 72–75kg |
| 3x5 bench press | 75–85% | 75–85kg |
| 20 reps | 55–62% | 55–62kg |
A true 5RM is different from 3x5. A 5RM is the most you can bench for one hard set of five. A 3x5 workout usually needs a lighter weight because you have to repeat the effort for three sets.
Popular bench press 1RM chart examples in kg
These common bench press maxes are useful quick references. Exact values are still estimates, so treat them as starting points for training rather than guaranteed rep maxes.
For any other bench press max, use the full bench press 1RM chart in kg and find the closest row.
When this is useful for bench press training
A bench press 1RM chart is most useful when you want practical training weights without maxing out every week. It can help you plan heavy work, volume work and warm-ups from a recent max or training max.
Heavy sets
Use estimated 2RM to 5RM values for heavier triples, fives and top-set planning.
Back-off work
Drop from a top single into repeatable working sets without guessing the load.
Warm-up jumps
Use the chart to choose sensible jumps before heavier bench press sets.
Common bench 1RM questions
Bench press 1RM questions people search for
These quick answers cover common bench press 1RM searches. For exact numbers, use the calculator or open the full chart and choose the closest row.
What is 1RM bench press?
Your bench press 1RM is the heaviest weight you can bench press for one complete rep with good control, consistent depth and a stable setup.
What is a good 1RM bench press?
A good bench press 1RM depends on bodyweight and experience. Benching around bodyweight is a useful milestone for many recreational lifters, while 1.25 to 1.5 times bodyweight is a stronger target. Competitive standards will be higher.
How do you calculate 1RM bench press?
The easiest method is to enter weight and reps into the 1RM calculator. A simple estimate is weight × (1 + reps ÷ 30), then you can use that number with the chart.
How do you find 1RM bench press?
You can find it by testing a true max with a spotter, or estimate it from a safer rep max such as a hard set of 3, 5 or 8 reps.
How do you test 1RM bench press?
Warm up gradually, make sensible jumps, rest between heavy attempts and use a spotter. Stop if your setup or bar path breaks down.
How do you increase your bench press 1RM?
Increase it by building consistent bench volume, practising heavier work, improving setup, strengthening weak points and recovering well between hard sessions.
What 1RM is 165x5 bench press?
A 165lb bench for 5 reps estimates to roughly a 190–195lb 1RM with common formulas, which is about 86–88kg. Use the calculator for a formula-specific result.
What percentage of 1RM is 5 rep max bench press?
A bench press 5RM is usually around 85–87% of your 1RM. A 3x5 workout is normally lighter than a true 5RM because you need to repeat the sets.
Bench press 1RM chart vs 1RM calculator
Use the chart when you know your max
Start with a known or estimated bench press one-rep max and read across the row to estimate 2RM to 10RM training weights.
Open 1RM chartUse the calculator when you know reps
Enter a weight and reps completed, then use the estimated 1RM with the chart to plan your next bench press sessions.
Open 1RM calculatorShould you use a true max or training max?
For most bench press programmes, a conservative training max is usually easier to repeat than a lifetime-best one-rep max. If your best bench press was done when you were peaked, heavier or unusually fresh, it may make the chart numbers too aggressive for weekly training.
If a row feels too heavy, reduce the starting max by 5 to 10kg and build from there. The goal is useful loading, not proving the biggest possible number every session.
Paused bench vs touch-and-go bench
Estimates depend on how you perform the lift. A touch-and-go bench press max may overestimate what you can lift with a strict pause. If you compete in powerlifting, use paused bench press numbers whenever possible.
How accurate is a bench press 1RM chart?
A bench press 1RM chart is an estimate, not a guarantee. Your actual reps can vary based on fatigue, grip width, pause length, setup, rest time, bodyweight, technique and training experience.
Use the chart as a planning guide, then adjust the load based on how the bar actually moves in training. If the first working set is slower than expected, reduce the load before volume quality drops.
FAQs
Bench press 1RM chart FAQs
What is a bench press 1RM chart?
A bench press 1RM chart estimates your 2RM to 10RM bench press weights from a known or estimated one-rep max.
Can I use this chart in kilograms?
Yes. The main StrengthPeaking 1RM chart supports kilograms. Open the chart and use kg as the selected unit.
Do I need to test my true bench press 1RM?
No. Many lifters estimate their bench press 1RM from a safer rep max, such as a 3RM, 5RM or 8RM.
Is this useful for powerlifting?
Yes. Powerlifters can use a bench press 1RM chart to plan paused bench work, back-off sets and percentage-based bench training.
Should I use paused bench numbers?
If you compete in powerlifting, paused bench press numbers are usually more relevant than touch-and-go numbers.
What percentage of 1RM is 7 reps bench press?
Seven reps on bench press is commonly around 80–83% of 1RM when the set is hard and close to failure.
What percentage of 1RM is 3x5 bench press?
A 3x5 bench press workout often sits around 75–85% of 1RM, depending on how hard each set is meant to be.
How do I work out my 1RM bench press?
Use a recent bench press set and a 1RM formula or calculator. For example, enter your weight and reps, then use the estimated max in the chart.
What if my max is between two chart rows?
Use the closest row, round down when you want a conservative training load, or open the calculator for a more personalised estimate.