Understanding how much you should be bench pressing can feel like a guessing game—until you bring in the numbers. A bench press table or bench press chart breaks it all down, showing ideal weight ranges, rep percentages, and strength benchmarks by body weight. Whether you're a beginner or chasing a personal record, the right chart helps you train smarter, not just harder.
What Is a Bench Press Table?
A bench press table is a visual reference that outlines how much weight you should be lifting based on your body weight, training goals, or max lift potential. Think of it as a roadmap for setting goals, whether you’re using a chest press machine or free weights.
Types of Bench Press Charts You’ll See
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Bench Press Max Charts
These estimate your one-rep max (1RM) based on how many reps you can complete at a submaximal weight. For example, pressing 185 lbs for 5 reps might indicate a max of around 215–225 lbs. -
Bench Press by Body Weight Charts
This chart compares your max bench to your body weight to categorize your strength level—from novice to elite. For instance, benching your own bodyweight is a solid baseline for men and a common goal for women. -
Percentage-Based Bench Press Charts
These are popular in structured strength programs. They show how much weight to lift relative to your 1RM—perfect for building sets and reps (like 5 sets of 5 at 75%). -
Bench Press Sets and Reps Chart
Great for programming. This type helps you plan how many sets and reps to do based on your goal (hypertrophy, strength, endurance).
Example: Bench Press Chart by Weight
| Body Weight (lbs) | Beginner (lbs) | Intermediate (lbs) | Advanced (lbs) | Elite (lbs) |
|---|---|---|---|---|
| 150 | 115 | 185 | 225 | 275 |
| 175 | 135 | 205 | 245 | 300 |
| 200 | 155 | 225 | 275 | 330 |
| 225 | 165 | 245 | 295 | 350 |
Using a Bench PR Chart
Want to track your progress? A bench PR chart helps you visualize your growth and push for a new max. Combine it with a weight and bench press chart to see how your lifts stack up against averages or personal goals.
FAQs
What should my bench max be?
It varies. A healthy target for men is 1x bodyweight; for women, around 0.65x bodyweight. But this depends on training age, body composition, and goals.
How much is a good bench press?
For a recreational lifter, benching 185–225 lbs is respectable. Competitive lifters push far beyond, but it's all relative to your weight and experience.
What’s your bench?
The classic gym question. Instead of guessing, use charts to get an accurate read on where you stand and where to go next.
Final Thoughts
The bench press table isn’t just a tool—it’s a training partner. Whether you're looking for the right percentages to follow, estimating your next PR, or simply want to know if you're on track, benching charts bring clarity to your training. Keep tracking, keep pressing, and keep progressing.
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