Bench Press to Feet-Up Bench Press Conversion Calculator

How to Use the Feet-Up Bench Press Conversion Calculator

Input & Calculation

Enter your standard bench press 1RM (with leg drive) in “Bench Press 1RM (kg)”.

If the “Round to 2.5 kg increments” checkbox at the bottom of the screen is ON, the result will be rounded to 2.5 kg increments.

If it is OFF, the result will be rounded to 0.5 kg increments.

The calculation is performed automatically.

The estimated result will be displayed in “Estimated Feet-Up Bench Press 1RM (kg)”.

Formula:
Feet-Up 1RM = Bench Press 1RM × 90% (× 0.9)

How to Read the Display

The result field displays the rounded value, assuming standard competition plate loading.

As noted, results may vary depending on condition on the day and form execution (pause or touch-and-go).

Comparisons under the same conditions are recommended.

Calculation Example

• Example 1:
  • Bench Press 1RM = 150 kg → Estimated Feet-Up Bench Press 1RM = 135 kg
• Example 2:
  • Bench Press 1RM = 137.5 kg → Estimated Feet-Up Bench Press 1RM = 123.75 kg
• Rounded to 2.5 kg increments → 125 kg
• Rounded to 0.5 kg increments → 124.0 kg

How to Use the Feet-Up Bench Press Conversion Calculator

Using the Feet-Up Bench Press as a “Base Pressing Strength” Indicator

The feet-up bench press makes it easier to observe upper-body pressing strength by removing the contribution of leg drive and excessive bridging.

As a guideline, check regularly whether your feet-up bench press 1RM falls around 90% of your standard bench press 1RM.

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Identifying Training Priorities by Phase

When the feet-up bench press is weak (below ~90%)

• Indicates insufficient upper-body stability and control.
• Focus on:
  • Feet-up bench press (5–8 reps × 3–5 sets)
  • Feet-up paused bench press
  • Rowing and other pulling accessories
    to improve stability and pressing control.

When the difference is small (95% or higher)

• Upper-body pressing strength is sufficient.
• Shift focus to competition-style performance:
  • Practice leg drive and setup technique
  • Use lower rep ranges (2–5 reps)
  • Include longer pauses (e.g., 2-second pauses)

Bench Press to Feet-Up Bench Press Conversion Calculator | Q&A (FAQ)

Q1. Why 90%?

It is a practical and widely usable average guideline for real-world training.
There is individual variation of several percentage points depending on factors such as height, arm length, mobility, and proficiency with leg drive.

Q2. Does the result change between touch-and-go and paused reps?

Yes.
Using a pause on the chest generally results in lower values than the estimate.
Always compare results under the same conditions (touch-and-go vs. touch-and-go, or pause vs. pause).

Q3. Which rounding option should I use?

• Round to 2.5 kg: Recommended if you want to match competition standards or your gym’s plate setup.
• Round to 0.5 kg: Better for fine-grained tracking and detailed comparisons.

Q4. When should I test?

Testing at the end of a training block (every 4–6 weeks), or 2–3 weeks after a form change once things have stabilized, is recommended.
Measurements taken immediately before or after a peaking phase are more likely to be outliers.

Q5. Why does the estimated value differ from actual performance?

• Lower than estimated: Fatigue, shoulder or elbow discomfort, bodyweight or hydration changes, reduced consistency in setup or arch.
• Higher than estimated: Strong upper-body pressing strength, high proficiency with feet-up benching, excellent daily condition.

Rather than focusing on single measurements, prioritize trends over time.

Q6. Can I convert in reverse (feet-up → standard bench)?

As a rough estimate:

Standard Bench Press 1RM ≈ Feet-Up Bench Press 1RM ÷ 0.9

This is for convenience only and should be treated as an approximation.

Q7. Is there a difference between beginners and advanced lifters?

Beginners tend to show lower consistency, and the ratio is more likely to fluctuate.
Tracking how the value stabilizes around the 90% range over time is more important than the absolute number.

Q8. What weight increments should I use for PR attempts?

For joint health and form stability, 2.5 kg increments are the standard choice.
Smaller increments (0.5–1.0 kg) may be considered only when fine adjustments are needed.