RESOURCES
Bench press guides
How to Calculate Bench Press 1RM
Understand the inputs, common equations, worked example and limitations of a predicted 1RM.
Bench Press Percentage Chart
Understand how percentage loads are derived from a known or estimated 1RM.
How Many Plates on a Bench Press?
Learn how target bar weight, bar type and plate denominations affect loading.
1RM Formulas Compared
See why Epley, Brzycki, Lander, Lombardi and O’Conner can return different estimates.
How Much Should I Bench Press by Bodyweight?
Learn how to interpret bodyweight-based strength comparisons without treating a general standard as a guarantee.
Bench Press Grip Width
Compare wide, medium and close grips and learn how to keep performance records consistent.
Paused vs Touch-and-Go Bench Press
Understand why the two variations produce different numbers and how to track each one.