Bench Press Pyramid Calculator
Create your perfect bench press pyramid workout based on your one-rep max
Configure Your Pyramid Workout
Your maximum bench press for one repetition
Start light and progressively increase weight while decreasing reps
Training Tips
Example: 100kg 1RM
Ascending Pyramid (5 sets)
Set 1: 60kg × 8-12 reps (60%)
Set 2: 65kg × 6-10 reps (65%)
Set 3: 75kg × 4-8 reps (75%)
Set 4: 85kg × 3-6 reps (85%)
Set 5: 90kg × 2-4 reps (90%)
Benefits
• Progressive warm-up
• Strength & hypertrophy combo
• High training volume
• Muscle fiber recruitment
Pyramid Types
Ascending
Light to heavy. Best for strength building with natural warm-up.
Descending
Heavy to light. Great for muscle failure and hypertrophy.
Full
Up then down. Maximum volume and comprehensive training.
Full Reverse
Down then up. Advanced technique for experienced lifters.
Safety Guidelines
Always use a spotter for sets above 80% 1RM
Properly warm up before starting pyramid sets
Adjust bench and safety bars correctly
Focus on controlled movement and proper form
Understanding Bench Press Pyramid Training
What is Pyramid Training?
Pyramid training is a progressive training method where the intensity (weight) and volume (reps) change systematically throughout the workout. Named after the Egyptian pyramids, this method builds up in difficulty like climbing a mountain.
Benefits of Pyramid Training
- •Combines strength and hypertrophy training
- •Increases total training volume
- •Provides natural warm-up progression
- •Prevents training plateaus
How to Use This Calculator
Pro Tip: Start with ascending pyramids if you're new to this training style. It provides the best warm-up and safety progression.