5×5 Bench Press Calculator

5×5 Bench Press Calculator

Please enter a valid 1-Rep Max.

"; return; } const weights = { '65%': (oneRepMax * 0.65).toFixed(1), '75%': (oneRepMax * 0.75).toFixed(1), '85%': (oneRepMax * 0.85).toFixed(1) }; document.getElementById('result').innerHTML = `

5x5 Workout Weights:

65% of 1RM: ${weights['65%']} lbs

75% of 1RM: ${weights['75%']} lbs

85% of 1RM: ${weights['85%']} lbs

`; }

Here’s a comprehensive table summarizing key information about the 5×5 Bench Press:

AspectDetails
Sets x Reps5 sets of 5 repetitions
Frequency2-3 times per week
Weight ProgressionIncrease by 2.5-5 lbs (1-2.5 kg) each workout
Starting Weight50% of your 1 rep max (1RM)
Warm-up Sets2-3 sets at 60% and 80% of working weight
Grip WidthSlightly wider than shoulder-width
Hand PositionLow in palm, close to wrists (“bulldog grip”)
Elbow PositionTucked at about 75° to torso
Bar PathDiagonal from shoulders to mid-chest
Chest PositionRaised to meet the bar
Back ArchSlight arch, maintain three points of contact
Foot PositionFlat on floor, driving through heels
BreathingInhale before lowering, exhale during press
TempoTouch-and-go, no pause at bottom
Range of MotionBar should touch chest on each rep
Rest Between Sets3-5 minutes
SpotterRecommended for heavier sets
Common MistakesFlaring elbows, bouncing bar off chest, butt off bench
Accessory ExercisesDips, close-grip bench, tricep extensions
Plateau StrategyDeload by 10%, focus on form, increase food intake
Safety ConsiderationsUse safety pins in power rack if training alone

Remember, proper form is crucial for safety and effectiveness. Always prioritize technique over weight, and consult with a qualified trainer if you’re unsure about your form.

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