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.
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
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.
Past the numbers? Track it for real.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |