卧推极限参考表是一种传统计算卧推极限的方法，JRs可以用下表作参照，估计自己卧推一次的极限重量是多少。
参照下表可以估算出卧推极限重量，这是一个计算卧推极限的传统方法，简单实用，只需从左栏选出训练的重量，再从顶部选出一组内能做的最多次数，两者相交的那个表格就是估测出来的卧推一次极限重量。
为方便查看，表格以公斤/kg为单位。
23456789101112
3536.638.239.640.842.143.344.445.546.647.648.5
4041.943.645.246.748.149.450.85253.254.455.5
4547.149.150.952.554.155.657.158.559.961.262.4
5052.454.656.558.460.161.863.56566.56869.4
5557.66062.264.266.16869.871.573.274.776.3
6062.865.567.87072.174.276.17879.881.583.2
6568.170.973.575.978.180.382.584.586.588.390.2
7073.376.479.181.784.186.588.89193.195.197.1
7578.581.884.887.590.292.795.297.599.8101.9104
8083.887.390.493.496.298.9101.5104106.4108.7111
858992.796.199.2102.2105.1107.9110.5113.1115.5117.9
9094.298.2101.7105108.2111.2114.2117119.7122.3124.8
9599.5103.6107.4110.9114.2117.4120.6123.5126.4129.1131.8
100104.7109.1113116.7120.2123.6126.9130133135.9138.7
105109.9114.6118.7122.5126.2129.8133.2136.5139.7142.7145.6
110115.2120124.3128.4132.2136139.6143146.3149.5152.6
115120.4125.5130134.2138.2142.1145.9149.5153156.3159.5
120125.6130.9135.6140144.2148.3152.3156159.6163.1166.4
125130.9136.4141.3145.9150.3154.5158.6162.5166.3169.9173.4
130136.1141.8146.9151.7156.3160.7165169172.9176.7180.3
135141.3147.3152.6157.5162.3166.9171.3175.5179.6183.5187.2
140146.6152.7158.2163.4168.3173177.7182186.2190.3194.2
145151.8158.2163.9169.2174.3179.2184188.5192.9197.1201.1
150157.1163.7169.5175.1180.3185.4190.4195199.5203.9208.1
155162.3169.1175.2180.9186.3191.6196.7201.5206.2210.6215
160167.5174.6180.8186.7192.3197.8203208212.8217.4221.9
165172.8180186.5192.6198.3203.9209.4214.5219.5224.2228.9
170178185.5192.1198.4204.3210.1215.7221226.1231235.8
175183.2190.9197.8204.2210.4216.3222.1227.5232.8237.8242.7
180188.5196.4203.4210.1216.4222.5228.4234239.4244.6249.7
185193.7201.8209.1215.9222.4228.7234.8240.5246.1251.4256.6
190198.9207.3214.7221.7228.4234.8241.1247252.7258.2263.5
195204.2212.7220.4227.6234.4241247.5253.5259.4265270.5
200209.4218.2226233.4240.4247.2253.8260266271.8277.4
205214.6223.7231.7239.2246.4253.4260.1266.5272.7278.6284.3
210219.9229.1237.3245.1252.4259.6266.5273279.3285.4291.3
215225.1234.6243250.9258.4265.7272.8279.5286292.2298.2
220230.3240248.6256.7264.4271.9279.2286292.6299305.1
225235.6245.5254.3262.6270.5278.1285.5292.5299.3305.8312.1
230240.8250.9259.9268.4276.5284.3291.9299305.9312.6319
235246256.4265.6274.2282.5290.5298.2305.5312.6319.4325.9
240251.3261.8271.2280.1288.5296.6304.6312319.2326.2332.9
245256.5267.3276.9285.9294.5302.8310.9318.5325.9333339.8
250261.8272.8282.5291.8300.5309317.3325332.5339.8346.8
255267278.2288.2297.6306.5315.2323.6331.5339.2346.5353.7
260272.2283.7293.8303.4312.5321.4329.9338345.8353.3360.6
265277.5289.1299.5309.3318.5327.5336.3344.5352.5360.1367.6
270282.7294.6305.1315.1324.5333.7342.6351359.1366.9374.5
275287.9300310.8320.9330.6339.9349357.5365.8373.7381.4
280293.2305.5316.4326.8336.6346.1355.3364372.4380.5388.4
285298.4310.9322.1332.6342.6352.3361.7370.5379.1387.3395.3
290303.6316.4327.7338.4348.6358.4368377385.7394.1402.2
295308.9321.8333.4344.3354.6364.6374.4383.5392.4400.9409.2
300314.1327.3339350.1360.6370.8380.7390399407.7416.1
