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Bench Press · 1 Rep Max · REALFIT Absolute Score

How does your bench
press compare?

Enter your 1RM and watch the plates load — see exactly where you stand on the universal standard.

Your result
Weight 185 lbs
45 lbs 500 lbs
lbs
▶ Don't have your 1RM? Estimate from reps
lbs
reps
Enter weight and reps above
Standard
Estimated benchmarks. These figures are based on publicly available information and REALFIT research. They are provided for context only and are not official standards. Only the REALFIT Absolute tab reflects scores derived directly from the published scoring specification.
General population benchmarks
—
Enter your weight
Your bar
Load a weight to see the breakdown
45 lbs
25 lbs
10 lbs
5 lbs
2.5 lbs
Built on FITDAT

ScoreMyBench is a sample app built on the FITDAT open library using the REALFIT Absolute Score specification. Every score matches the live iOS app exactly — same test definition, same protocol, same scoring table. Developers can build their own scoring apps on the same foundation. Learn how →

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FITDAT test specification proto_bench_press_1rm_v1 Full spec →
Bench Press 1RM — test protocol
Measures maximal upper-body pressing strength. Supine on bench, barbell lowered to chest under control, full extension at top. Direct 1RM or estimated from a 1–8 rep set.
Equipment required
  • Barbell — standard 45 lb / 20.4 kg
  • Weight bench
  • Weight plates (45, 25, 10, 5, 2.5 lb)
  • Safety spotter or rack with safeties
Test guidelines
  • Lie supine on bench, feet flat on floor
  • Lower barbell to chest under control — no bounce
  • Full arm extension at the top of each rep
  • No leg drive or arch that lifts glutes off bench
  • Use a safety spotter or rack safeties at all times
Accepted protocols
  • Direct 1RM — single maximal lift
  • Estimated 1RM — enter weight + reps completed (1–8)
Estimated 1RM. Enter the weight you lifted and the reps you completed (1–8). The app uses the Epley formula to calculate your estimated 1RM. Canonical value is always stored in kg.