Bench Press Standards
Is your bench strong for your size? We divide your estimated 1RM by your bodyweight and map it to Ascend's strength tiers — so you know exactly where you stand.
Inputs
Use 1 if you're entering a true 1RM. Above 12 reps the estimate loses accuracy.
Result
- Estimated 1RM93.3kg
- Bench ÷ bodyweight1.17×
- Strength tierSummit
Calculations run locally in your browser. Nothing is sent to a server.
How it works
We estimate your 1RM with the Epley formula (weight × (1 + reps/30)), then divide by bodyweight to get your strength ratio. Bench thresholds: Recruit < 0.75×, Climber 0.75–1.0×, Summit 1.0–1.5×, Apex ≥ 1.5×. Bench ratios run lower than squat or deadlift because the pecs/triceps move less total mass — the standard is approximate and varies with limb length and training age.
References
FAQ
Is my bench press good for my weight?
A bench at 1.0× bodyweight is a solid intermediate benchmark; 1.5× and above is advanced (Apex). Most untrained adults bench well under 0.75× — reaching bodyweight is a real milestone.
How is the tier calculated?
We divide your estimated 1RM by your bodyweight. Recruit is under 0.75×, Climber 0.75–1.0×, Summit 1.0–1.5×, Apex 1.5× and up. These mirror Ascend's in-app strength tiers.
How do I get to the next tier?
Bench progress is driven by frequency and triceps/upper-back strength. Add a second pressing day, push 4–6 hard reps, and bring up close-grip bench and rows. Ascend's AI coach programs this automatically.
Related
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