# Bench Press Pyramid Calculator

URL: https://speedycalculator.com/calculators/sports/bench-press-pyramid/
Last updated: 2026-10-30

> The bench press pyramid calculator lays out a five-set pyramid workout – ascending, descending (reverse), full or full reverse – with the weight and reps for every set from your one-rep max.

## Inputs

- One-rep max (kg, lb)
- Pyramid type
- Round to (kg, lb)

## Results

- Set 1 weight
- Set 1 reps
- Set 2 weight
- Set 2 reps
- Set 3 weight
- Set 3 reps
- Set 4 weight
- Set 4 reps
- Set 5 weight
- Set 5 reps
- Total volume (weight × reps)

## Formula

```
Set weight = % × 1RM, rounded to your increment · Ascending: 60×12, 70×10, 75×8, 80×6, 85×4 · Descending: the reverse · Full: 65×10, 75×8, 85×5, 75×8, 65×10
```

## Explanation

Pyramid training changes weight and reps from set to set. Ascending pyramids warm you up into heavy sets; descending ones hit the heaviest set while fresh; full pyramids do both for more volume.

### How to use the Bench Press Pyramid Calculator

- **One-rep max**
- **Pyramid type**
- **Round to**

Results update as you type, every field has its own unit menu, and everything is calculated in your browser.

### How it works

Enter your 1RM, choose the pyramid type and your smallest weight increment.

### Tips

- Estimate 1RM from sets of 10 reps or fewer for best accuracy.
- Use a training max of about 90% of your 1RM for programmes.
- Always use a spotter or safety bars when testing heavy lifts.
- Everything is calculated in your browser.

### Common mistakes to avoid

- Testing true maxes too often.
- Using sets to failure with poor form to estimate 1RM.
- Adding weight too quickly week to week.

### Inputs explained

FieldWhat to enterOne-rep maxUnits: kg, lbPyramid typeChoose one: Ascending (light to heavy), Descending / reverse (heavy to light), Full pyramid (up then down), Full reverse (down then up)Round toUnits: kg, lb

### Example values

How the main result changes when **One-rep max** changes and everything else stays at the example values above:

One-rep max (kg)Set 5 weight (kg)5042.5756510085125107.5150127.5200170

## Worked example

Inputs — One-rep max: 100 kg; Pyramid type: Ascending (light to heavy); Round to: 2.5 kg.

Results — Set 1 weight = 60 kg; Set 1 reps = 12; Set 2 weight = 70 kg; Set 2 reps = 10; Set 3 weight = 75 kg; Set 3 reps = 8; Set 4 weight = 80 kg; Set 4 reps = 6; **Set 5 weight = 85 kg**; Set 5 reps = 4; Total volume (weight × reps) = 2,840 kg.

## Key terms

- **Volume**: Total weight lifted: sets × reps × weight.

## FAQ

**Which pyramid is best?**
Ascending suits strength; descending and full add volume for size.

**How much rest between sets?**
1.5–3 minutes, longer before heavy sets.

**Should I warm up first?**
Yes – a few light sets before the first pyramid set.

**How often?**
Once a week per lift, alongside other training.


## Sources

- [NSCA – Essentials of Strength Training and Conditioning](https://www.nsca.com/)
- [Epley B (1985), Poundage Chart, Boyd Epley Workout](https://www.nsca.com/)