Why not just test your 1RM?
The Bench Press is the most popular lift in the gym, but it's also where the most accidents happen. Getting stuck under a max-effort barbell is dangerous without a competent spotter.
A Bench Press 1RM Calculator lets you:
- Project your max strength from a safer 5-rep or 8-rep set.
- Plan your Smolov Jr. or 5/3/1 cycles with precision.
- Avoid shoulder impingement by limiting testing frequency.
Technique Tip: The Arch
A purely flat back is dangerous for your shoulders. A slight arch (retracting your scapula) protects the rotator cuff and reduces the range of motion legally, helping you lift more weight safely.
See our full guide on Bench Press Technique →How to Boost Your Bench Press
Stuck at a plateau? Focus on these two areas:
Weak off the Chest?
Train **Paused Bench Press**, **Spoto Press**, and **Dumbbell Presses** to build starting power.
Weak at Lockout?
Your triceps are the bottleneck. Add **Close-Grip Bench**, **Floor Press**, and **Weighted Dips**.
Need a structured plan? Our Phase 1: Hypertrophy guide is great for building the chest and tricep mass needed for a big bench.
Important Medical Disclaimer
The training programs, techniques, and nutritional information provided on this website are for educational and informational purposes only. They do not constitute medical advice or professional training instruction.
Resistance training involves inherent risks of injury. You should consult with a qualified healthcare professional or physician before starting any new exercise program, especially if you have a history of heart disease, high blood pressure, or other medical conditions. By using this information, you agree that the authors and website owners are not liable for any injuries, damages, or losses sustained in connection with the use of this content. Always listen to your body and stop immediately if you experience pain, dizziness, or shortness of breath.