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:
| Aspect | Details |
|---|---|
| Sets x Reps | 5 sets of 5 repetitions |
| Frequency | 2-3 times per week |
| Weight Progression | Increase by 2.5-5 lbs (1-2.5 kg) each workout |
| Starting Weight | 50% of your 1 rep max (1RM) |
| Warm-up Sets | 2-3 sets at 60% and 80% of working weight |
| Grip Width | Slightly wider than shoulder-width |
| Hand Position | Low in palm, close to wrists (“bulldog grip”) |
| Elbow Position | Tucked at about 75° to torso |
| Bar Path | Diagonal from shoulders to mid-chest |
| Chest Position | Raised to meet the bar |
| Back Arch | Slight arch, maintain three points of contact |
| Foot Position | Flat on floor, driving through heels |
| Breathing | Inhale before lowering, exhale during press |
| Tempo | Touch-and-go, no pause at bottom |
| Range of Motion | Bar should touch chest on each rep |
| Rest Between Sets | 3-5 minutes |
| Spotter | Recommended for heavier sets |
| Common Mistakes | Flaring elbows, bouncing bar off chest, butt off bench |
| Accessory Exercises | Dips, close-grip bench, tricep extensions |
| Plateau Strategy | Deload by 10%, focus on form, increase food intake |
| Safety Considerations | Use 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.