Relative Strength Formula for Bench Pressing

Size gives you an advantage when performing a bench press, making it difficult to compare the bench press of a smaller lifter over a larger lifter. But it doesn't mean that a comparison isn't possible. To do so you'll need to compare your performance to others using a formula that assesses your relative strength based on your weight.

  1. One Rep Max Formula

    • You can assess your relative strength using your one rep max. Your one rep max is the maximum weight you can lift in a single repetition. To calculate your maximum strength based on this, simply divide your one rep max by your body weight. Assume, for example, that you weigh 160 pounds and you can bench press 320 pounds; you would divide 320 by 160 to give a relative strength ratio of 2. The higher the number, the greater your relative strength.

    Without One Rep Max

    • It's not always possible to test your one rep max, for instance if you are working through an injury. In this case you need to estimate your one rep max. Do this by multiplying the number of reps you bench press by 0.0333 and then adding one. Next multiply the result by the weight you lifted. This will give you an estimate of your one rep max, which you can input into the one rep max formula. For example, if you benched 10 reps at 225 pounds you would multiply 0.333 by 10 and add 1 to get 1.333; then you would multiply by 225 to get 300. Assuming you weigh 160 pounds, you would divide 300 by 160 to give you a relative strength ratio of 1.88.

    Male Benchmarks

    • Males with a bench press relative strength of 1.25 or greater are rated as "good" according to the "Encyclopedia of Muscle & Strength." This means that they have greater relative strength than the general population. A relative strength of 1.75 or greater is considered excellent. A relative strength of 2 or more is considered elite and is typical of compete weight lifters.

    Female Benchmarks

    • You can't accurately compare the relative strength of men and women due to their differing body compositions. The benchmark for a "good" female bench press is lifting 0.8 times your body weight or more. An excellent female weightlifter can bench press her own weight or more. Any female who can bench press 1.25 times her own weight, or more, is considered elite.