Abstract The main aim of this study was to determine the optimal training zone for maximum power output. This was to be achieved through estimating mean bar velocity of the concentric phase of a bench press using a prediction equation. The values for the prediction equation would be obtained using OMNI-RES scale values of different loads of the bench press exercise. Sixty males ( voluntarily participated in the study and were tested using an incremental protocol on a Smith machine to determine one repetition maximum (1RM) in the bench press exercise. A linear regression analysis produced a strong correlation (r = -0.94) between rating of perceived exertion (RPE) and mean bar velocity (Vel_mean). The Pearson correlation analysis between real power output (Pot_Real) and estimated power (Pot_Est) showed a strong correlation coefficient of r = 0.77, significant at a level of p = 0.01. Therefore, the OMNI-RES scale can be used to predict Vel_mean in the bench press exercise to control the intensity of the exercise. The positive relationship between Pot_Real and Pot_Est allowed for the identification of a maximum power-training zone.