The bench press is the standard measure of upper-body pushing strength: lying on a bench, lower the bar to your chest and press it back to lockout. It builds the chest, front delts and triceps and is one of the three powerlifts alongside the squat and deadlift. In CrossFit it appears less often than overhead pressing but anchors the benchmark Lynne and remains the best tool for raw horizontal pressing strength.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.5x | 0.25x |
| novice | 0.75x | 0.5x |
| intermediate | 1.25x | 0.75x |
| advanced | 1.75x | 1.1x |
| elite | 2x | 1.35x |
1RM as a multiple of bodyweight.
Create a stable base: shoulder blades pinched and driven into the bench, slight arch, feet planted. Lower the bar with control to the lower chest and press back toward your face in a gentle J-curve. Touch, don't bounce. Always use a spotter or safety arms near max weights - failing alone under a bar is the most avoidable accident in the gym. Balance every pressing block with rows or pull-ups to keep shoulders healthy.
Progression: push-ups, then dumbbell bench press (safer to fail, better for shoulder health), then empty-bar work on the barbell bench with a spotter.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.