Bench Press Calculator delivers accurate 1RM estimates using proven formulas, bodyweight strength ratios, training zones, plate math, biomechanics insights, and progression guidance. Built for lifters who want fast, data-dense results that reflect real gym performance.
ELITE LEVEL
ESTIMATED 1RM
—
RATIO: —
NOVICE
01
Strength Verdict
Strength Tier
—
Relative to bodyweight.
StandardInternal
Benchmark—
Relative Strength
—
Multiplier of bodyweight.
Lift/BW—
To Next–%
Next Milestone
—
Weight needed for next rank.
Gap—
Rank—
02
Training Zones
Hypertrophy (8-12)
—
Best for muscle growth.
RIR1-3
Load—
Strength (3-5)
—
Best for raw power.
Rest3-5m
Load—
Power/Speed (1-3)
—
Explosive movement.
TempoFast
Load—
03
Plate Math (Per Side)
1RM Plates
—
Nearest loadable config.
Config—
Work Set (5×5)
—
Gym-ready working load.
Config—
Warm-up Sets
—
Ramping Strategy.
Start—
End—
04
Biomechanics
Grip Analysis
—
Recruitment focus.
Shoulder—
ROM—
Lockout Difficulty
—
Tricep demand at top.
Force—
Rec—
Chest Drive
—
Pectoral activation est.
Score—
Stretch—
05
Progress & Safety
Wilks/DOTS Score
—
Competition standard.
Points—
ClassOpen
Injury Risk
—
Joint stress probability.
Joint—
Rec—
Progression Rate
—
Weekly overload goal.
Add—
Model—
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