ScoreMyBench A REALFIT app

ScoreMy40

Bench Press · 1 Rep Max · REALFIT Absolute Score

How much do you
really bench?

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

Weight lifted lbs

Reps completed 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

How fast are you over 40 yards? Race 8 athletes.

Score all 13 tests and get your REALFIT Absolute Score.

Score everything →

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.