Bench Press 1RM Calculator: Estimate Your Max Bench
Enter the weight and reps of a hard bench press set to estimate your one rep max, with a percentage table for your bench training weights. In kg or lb.
Short answer
Enter the weight and reps of a hard bench press set and the calculator estimates your one rep max (1RM) as the average of the Epley and Brzycki formulas. Example with made-up numbers: 70 kg for 5 reps gives about 80 kg. Epley says 81.7 kg, Brzycki says 78.8 kg, and the average is 80.2 kg.
The formulas
- Epley: 1RM = weight × (1 + reps ÷ 30)
- Brzycki: 1RM = weight × 36 ÷ (37 − reps), published in Brzycki, 1993
The calculator accepts 1 to 12 reps. With 1 rep, the result is the weight itself.
Percentage table for the example
The calculator shows every 5% from 100% down to 60%. A few rows for an estimated 80.2 kg bench:
% of 1RM | Weight | Rounded to 2.5 kg |
|---|---|---|
100% | 80.2 kg | 80 kg |
90% | 72.2 kg | 72.5 kg |
80% | 64.2 kg | 65 kg |
70% | 56.1 kg | 55 kg |
60% | 48.1 kg | 47.5 kg |
Typical rep ranges on the bench
The American College of Sports Medicine suggests 1 to 6 reps with 3 to 5 minutes of rest when the goal is maximal strength, and mostly 6 to 12 reps with 1 to 2 minutes of rest for muscle growth (ACSM, 2009). Many bench programs mix both: a heavy top set in the 3 to 5 rep range, then lighter back-off sets of 8 to 10.
Bench-specific tips for a good estimate
- Use a set of about 3 to 6 reps. In a study of the bench press and leg press, 5-rep sets predicted the 1RM best, and the authors advised staying at 10 reps or fewer with this kind of equation (Reynolds et al., 2006).
- Know that the bench has its own rep table. A meta-regression of 269 studies found that people do fewer reps on the bench press than on the leg press at the same percentage of 1RM, so the authors built a separate table for the bench (Nuzzo et al., 2024). The bench press was also the most studied exercise in that analysis, so this is where 1RM estimates have the most data behind them.
- Keep your technique the same. A paused rep and a touch-and-go rep are not the same lift, and grip width and leg drive change what you can press. Compare estimates only from sets done the same way.
- Count only clean reps. A rep where your hips left the bench or the bar bounced off your chest inflates the estimate.
Safety if you test a real max
- Bench with a spotter, or inside a rack with the safety arms set just below your chest at the bottom of the rep.
- Wrap your thumbs around the bar.
- Warm up with gradually heavier sets of fewer reps before your attempt.
- Stop adding weight when the bar slows down a lot or your setup falls apart. A true max is rarely needed; the estimate from a hard set covers most training decisions.
If your shoulder, elbow or chest hurts during a set, stop and get it checked rather than pushing through.
Frequently asked questions
How do I calculate my max bench without maxing out?
Do a hard bench set of about 3 to 6 clean reps, then enter the weight and reps. The calculator averages the Epley and Brzycki formulas to estimate your 1RM.
How accurate is a bench press 1RM calculator?
It is close enough to plan training when the set had 10 reps or fewer and ended near failure. In one study, 5-rep sets predicted the bench 1RM best.
What percentage of my max should I bench for sets of 5?
By these formulas, 5 reps to failure is about 86 to 89% of your 1RM. Most programs use a bit less so you finish with a rep or two left; adjust if the set feels much harder or easier than planned.
Does a paused bench count for the calculator?
Yes, but compare paused sets with paused sets. A pause usually lowers what you can press, so mixing paused and touch-and-go sets makes the estimate jump around.
Is it safe to test my max bench alone?
Only with safety arms set just below your chest. Otherwise use a spotter, wrap your thumbs around the bar and warm up first.
This is general information, not medical advice. Talk to a professional about your own situation.