UPPER BODY BENCHMARK
Bench Press 1RM Calculator
Calculate your One Rep Max for Flat, Close-Grip, Incline, and Competition Paused Barbell Bench Press.
BENCH VARIATION
Set Details
ESTIMATED BENCH 1RM
116.7 kg
≈ 257.2 lb
ESTIMATED CROSS-VARIATION 1RMS
BIOMECHANICS
Bench Press Mechanics: Bar Path & Sticking Points
The bench press requires synchronizing pectoralis major stretch tension, anterior deltoid drive, and tricep extension through a subtle curved J-hook bar path.
3 Sticking Point Solutions
- Failing Off the Chest: Weak bottom-end stretch reflex. Remedy with Spoto presses, 2-second paused benches, and wide-grip work.
- Failing at Mid-Range (3–5 Inches Up): Transition between deltoid power and tricep lockout. Remedy with pin presses and Larsen presses.
- Failing at Lockout: Tricep fatigue. Remedy with Close-Grip Bench Press and heavy board presses.
FAQ
Frequently Asked Questions
Key questions on bench press 1RM calculations.
An optimal grip creates vertical forearms at the bottom touching point on the sternum. In powerlifting, maximum legal width is 81 cm between index fingers.
A moderate thoracic arch retracts and depresses your scapulae, protecting the rotator cuff tendons while stabilizing the upper back against the bench.