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Bench Press Calculator
Calculate your bench press 1RM, analyze your form, and get personalized training recommendations to improve your bench press performance.
Bench Press Analysis
Example Inputs
Bench Press Form Analysis
Setup & Positioning
Grip & Bar Position
Movement Execution
Form Score: 0/12
Related Calculators
Bench Press Technique Guide
Proper Setup
The bench press setup is crucial for both safety and performance. Start by lying on the bench with your eyes directly under the bar. Your feet should be firmly planted on the floor (or on the bench if you're shorter), and your shoulder blades should be pulled back and down.
Grip and Bar Path
Use a grip that's slightly wider than shoulder-width. The bar should travel in a straight line from your chest to full arm extension. The optimal touch point is typically at the nipple line or slightly below.
Breathing and Bracing
Take a deep breath at the top, hold it during the descent and press, then exhale after completing the rep. This creates intra-abdominal pressure that stabilizes your core.
Common Bench Press Mistakes
- Bouncing the bar: This reduces muscle activation and can cause injury
- Flaring elbows too wide: This puts unnecessary stress on the shoulders
- Lifting feet off the ground: This reduces stability and power transfer
- Pressing too high on chest: This reduces range of motion and muscle activation
- Not using leg drive: Your legs should contribute to the lift through proper bracing
Bench Press Variations
Incline Bench Press
Targets the upper chest more effectively. Use a 30-45 degree incline for optimal upper pec activation.
Close-Grip Bench Press
Emphasizes triceps development. Keep hands about shoulder-width apart or slightly closer.
Dumbbell Bench Press
Allows for greater range of motion and unilateral training. Great for addressing imbalances.
Pause Bench Press
Builds strength off the chest and improves competition bench press performance.
Programming Your Bench Press
Frequency
Most lifters benefit from benching 2-3 times per week, allowing at least 48 hours between sessions.
Volume and Intensity
Beginners should focus on 3-4 sets of 5-8 reps at 70-85% 1RM. Advanced lifters can handle higher volumes and intensities.
Accessory Work
Include exercises like dips, close-grip bench press, tricep work, and shoulder stability exercises to support your bench press.
Frequently Asked Questions
How often should I test my bench press 1RM?
Test your 1RM every 6-12 weeks. Frequent maxing can interfere with training progress and increase injury risk.
Should I arch my back during bench press?
A natural arch is beneficial for shoulder health and power transfer. Avoid excessive arching that causes discomfort.
What's a good bench press to bodyweight ratio?
1x bodyweight is good for beginners, 1.5x for intermediate, and 2x+ for advanced lifters. These vary by gender and training experience.
How can I break through a bench press plateau?
Try varying rep ranges, adding pause reps, improving technique, or addressing weak points with accessory exercises.