Bench Press Pyramid Calculator
Are you trying to optimize your bench press workout? The Bench Press Pyramid Calculator is a tool that helps you determine the weight for each set during a pyramid workout. You enter your max lift, and the calculator gives you the weight to lift in each set. This calculator uses a pyramid structure to gradually increase and decrease weight.
What is a Bench Press Pyramid?
A Bench Press Pyramid workout is when you lift in a certain pattern. You start with a lighter weight and do more repetitions. Then each set, you increase the weight but decrease how many reps you do. Once you get to the heaviest weight, you reverse it – lighter weights with more reps again.
The idea is that your muscles get challenged in different ways during the workout. You start with endurance reps using lighter weight. Then it gets tougher and heavier to really build strength. Finishing with lighter weights again pushes your muscles further.
How To Use the Calculator:
- Max Lift (lbs): Enter the maximum weight you can lift for one rep.
- Set 1: The calculator will auto-calculate the weight for 1 x 8 reps at 75% of your max lift.
- Set 2: The calculator will auto-calculate the weight for 1 x 6 reps at 85% of your max lift.
- Set 3: The calculator will auto-calculate the weight for 1 x 1 rep at 95% of your max lift.
- Set 4: The calculator will auto-calculate the weight for 1 x 6 reps at 85% of your max lift.
- Set 5: The calculator will auto-calculate the weight for 1 x 8 reps at 75% of your max lift.
How to Calculate Bench Press Pyramid ?
Basic Calculator:
Enter your Max Lift (lbs) into the calculator to find out the weight for each set.
Example: If your max lift is 200 lbs, the calculator will determine the weights for the following sets:
- Set 1: 1 x 8 reps at 75% of max
- Set 2: 1 x 6 reps at 85% of max
- Set 3: 1 x 1 rep at 95% of max
- Set 4: 1 x 6 reps at 85% of max
- Set 5: 1 x 8 reps at 75% of max
2. Advanced Calculator:
Enter your Max Lift (lbs) and Increment (%) to get the weights for five sets.
Example: If your max lift is 250 lbs and the increment is 5%, the weights for each set will be adjusted according to the percentage you entered.
Formula
Formula for Bench Press Pyramid:
- Set 1: 1 x 8 reps @ 75% max
- Set 2: 1 x 6 reps @ 85% max
- Set 3: 1 x 1 rep @ 95% max
- Set 4: 1 x 6 reps @ 85% max
- Set 5: 1 x 8 reps @ 75% max
Variables in the Formula:
| Variable | Description |
|---|---|
| Set 1 | Weight for 1 x 8 reps @ 75% |
| Set 2 | Weight for 1 x 6 reps @ 85% |
| Set 3 | Weight for 1 x 1 rep @ 95% |
| Set 4 | Weight for 1 x 6 reps @ 85% |
| Set 5 | Weight for 1 x 8 reps @ 75% |
Example Calculations:
Example 1:
Let’s say your max lift is 200 lbs. Here’s how the calculator will determine the weights for each set:
- Set 1: 200 lbs x 0.75 = 150 lbs
- Set 2: 200 lbs x 0.85 = 170 lbs
- Set 3: 200 lbs x 0.95 = 190 lbs
- Set 4: 200 lbs x 0.85 = 170 lbs
- Set 5: 200 lbs x 0.75 = 150 lbs
Example 2:
If your max lift is 250 lbs:
- Set 1: 250 lbs x 0.75 = 187.5 lbs (round to 188 lbs)
- Set 2: 250 lbs x 0.85 = 212.5 lbs (round to 213 lbs)
- Set 3: 250 lbs x 0.95 = 237.5 lbs (round to 238 lbs)
- Set 4: 250 lbs x 0.85 = 212.5 lbs (round to 213 lbs)
- Set 5: 250 lbs x 0.75 = 187.5 lbs (round to 188 lbs)
FAQs
What is a pyramid bench press?
A pyramid bench press is a workout technique where you gradually increase weight and decrease reps in each set, then reverse the pattern by reducing weight and increasing reps.
Is pyramid benching good for strength building?
Yes, pyramid benching is excellent for building both strength and endurance, as it allows for progressive overload and muscle fatigue through varied weights and repetitions.
How do you calculate bench press pyramid percentages?
To calculate bench press pyramid percentages, start with a percentage of your 1-rep max (e.g., 60%), and increase or decrease the weight by 5-10% with each set, adjusting reps accordingly.
How much should I be able to bench press?
The amount you should be able to bench depends on factors like body weight, fitness level, and experience. Use a bench press calculator to estimate based on your 1-rep max or weight-lifting goals.
Final Words
The Bench Press Pyramid Calculator is a really handy tool if you want to get stronger at bench pressing. By using the pyramid setup it gives you, your workout will hit your muscles from different angles. All you have to do is enter how much you can lift for one rep (your max).
