Percentage lifting chart

Enter your max to see the bench load for every percentage. The nearest 5 lb (2.5 kg) rounding lets you load the bar with standard plates.

Bench press load for each percentage of a max
Max	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
Reps	2	3	5	8	10	13	16	20	25	30
You
135 lb	130	120	115	110	100	95	90	80	75	70
155 lb	145	140	130	125	115	110	100	95	85	80
185 lb	175	165	155	150	140	130	120	110	100	95
205 lb	195	185	175	165	155	145	135	125	115	105
225 lb	215	205	190	180	170	160	145	135	125	115
245 lb	235	220	210	195	185	170	160	145	135	125
275 lb	260	250	235	220	205	195	180	165	150	140
315 lb	300	285	270	250	235	220	205	190	175	160
365 lb	345	330	310	290	275	255	235	220	200	185
405 lb	385	365	345	325	305	285	265	245	225	205
60 kg	57.5	55	50	47.5	45	42.5	40	35	32.5	30
70 kg	67.5	62.5	60	55	52.5	50	45	42.5	37.5	35
80 kg	75	72.5	67.5	65	60	55	52.5	47.5	45	40
90 kg	85	80	77.5	72.5	67.5	62.5	57.5	55	50	45
100 kg	95	90	85	80	75	70	65	60	55	50
110 kg	105	100	92.5	87.5	82.5	77.5	72.5	65	60	55
120 kg	115	107.5	102.5	95	90	85	77.5	72.5	65	60
140 kg	132.5	125	120	112.5	105	97.5	90	85	77.5	70
160 kg	152.5	145	135	127.5	120	112.5	105	95	87.5	80
180 kg	170	162.5	152.5	145	135	125	117.5	107.5	100	90

In the reps row, you can see how many repetitions most lifters can complete at each weight. Loads in the calculator's table stay in whole pounds.

Using the chart to increase your max

At 85% to 95% of your max, perform 1 to 5 reps to build strength. Muscle growth calls for 6 to 12 reps at 70% to 85%. Choose 50% to 65% when doing warm-ups and lighter sets. At 70%, a set of 10 reps leaves about 3 reps in reserve. This estimate comes from the chart, which lists about 13 reps at 70%.

Do you not know your max yet? Work it out using a single set in the bench PR calculator, or take your max from the max bench chart.