One Rep Max Chart
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Welcome to the One Rep Max Chart! This chart allows you to calculate your estimated one rep max for bench press. The chart projects an estimated maximum lift for you without having to actually do it. This chart will give you a good indication of what you are actually capable of!
To use the chart rows to locate the amount of weight you have completed and then move right in the columns until you line up with the amount of reps you have done. It is best to use as low of reps as possible when you are calculating your maximum.
Example: If I completed a set of 6 at 225 I would look at the chart and find that my estimated maximum is 266.
One Rep Maximum Chart
| 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | |
| 135 | 143 | 147 | 151 | 156 | 159 | 163 | 167 | 171 | 176 |
| 145 | 154 | 158 | 162 | 167 | 171 | 175 | 180 | 184 | 189 |
| 155 | 164 | 169 | 174 | 183 | 188 | 192 | 197 | 202 | 207 |
| 165 | 175 | 180 | 185 | 190 | 195 | 200 | 205 | 210 | 215 |
| 175 | 186 | 191 | 196 | 201 | 207 | 212 | 217 | 222 | 228 |
| 185 | 196 | 202 | 207 | 213 | 218 | 224 | 229 | 235 | 241 |
| 195 | 207 | 213 | 218 | 224 | 230 | 236 | 242 | 248 | 254 |
| 205 | 217 | 223 | 230 | 236 | 242 | 248 | 254 | 260 | 267 |
| 215 | 228 | 234 | 241 | 247 | 254 | 260 | 267 | 273 | 280 |
| 225 | 239 | 245 | 252 | 259 | 266 | 272 | 279 | 286 | 293 |
| 235 | 249 | 256 | 263 | 270 | 277 | 284 | 291 | 298 | 306 |
| 245 | 260 | 267 | 274 | 282 | 289 | 296 | 304 | 311 | 319 |
| 255 | 270 | 278 | 286 | 293 | 301 | 308 | 316 | 324 | 332 |
| 265 | 281 | 289 | 297 | 305 | 313 | 321 | 329 | 337 | 345 |
| 275 | 292 | 300 | 308 | 316 | 325 | 333 | 341 | 349 | 358 |
| 285 | 302 | 311 | 319 | 328 | 336 | 345 | 353 | 362 | 371 |
| 295 | 313 | 322 | 330 | 339 | 348 | 357 | 366 | 374 | 384 |
| 305 | 323 | 332 | 342 | 351 | 360 | 369 | 378 | 387 | 397 |
| 315 | 334 | 343 | 353 | 362 | 372 | 381 | 391 | 400 | 410 |
| 325 | 345 | 354 | 364 | 373 | 384 | 393 | 403 | 413 | 423 |
| 335 | 355 | 365 | 375 | 385 | 395 | 405 | 415 | 425 | 436 |
| 345 | 366 | 376 | 386 | 397 | 407 | 417 | 428 | 438 | 449 |
| 355 | 376 | 387 | 398 | 408 | 419 | 430 | 440 | 451 | 462 |
| 365 | 387 | 398 | 409 | 420 | 431 | 442 | 453 | 464 | 478 |
| 375 | 398 | 409 | 420 | 431 | 443 | 454 | 465 | 476 | 488 |
| 385 | 408 | 420 | 431 | 443 | 454 | 466 | 477 | 489 | 501 |
| 395 | 419 | 431 | 442 | 454 | 466 | 478 | 490 | 502 | 514 |
| 405 | 429 | 441 | 454 | 466 | 478 | 490 | 502 | 514 | 527 |
| 415 | 440 | 452 | 465 | 477 | 490 | 502 | 514 | 527 | 539 |
| 425 | 450 | 463 | 476 | 489 | 501 | 514 | 527 | 540 | 552 |
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