Bench Press Calculator
Weight × reps → estimated 1RM. Click any i for detail.
Set
Weight
i
Load
What you lifted for the set. |
|
|---|---|
Reps
i
Reps
Completed reps (1–12 works best). |
|
Units
i
Units
Pick lb or kg so percentages match the plates on your bar. |
How to use this calculator
- Enter the weight you actually bench-pressed for the set.
- Enter clean reps completed with good form.
- Pick lb or kg to match your plates.
- Read Epley and Brzycki estimates plus training percentages.
Results explained
Both formulas predict a one-rep max from a submax set. Accuracy fades above about 10–12 reps. Paused vs touch-and-go and arch change real maxes.
Quick reference: bench 1RM
Epley and Brzycki usually land within a few percent at 5–8 reps.
| Item | Detail |
|---|---|
| Epley 5 reps | ≈ weight × 1.167 |
| Epley 8 reps | ≈ weight × 1.267 |
| Brzycki vs Epley | Brzycki is often slightly lower mid-rep range |
| Working sets | 50–90% of estimated 1RM is common programming |
This is a training estimate, not a tested competition max.
How the estimate is built
Epley 1RM = w(1 + r/30); Brzycki 1RM = w×36/(37−r).
Example scenario
185 lb × 5 → Epley 216 lb (185 × 1.167).
FAQ
Does this work for squat or deadlift?
Same formulas apply, but strength curves differ by lift. Treat it as a rough ceiling.
How do I load plates to my estimated max?
Take half the bar load per side. A plate-loading tool can greedy-match available plates.
Why two formulas?
No single equation fits everyone. The spread between them is part of the answer.