One Rep Max Calculator for Bench Press — Calculate Your 1RM Now
Use this one rep max calculator for bench press to estimate your true 1RM from a submax set, so you can program training weights without risky max attempts.
Enter the weight you lifted and the reps you completed with solid form. The calculator shows common formulas and an average estimate you can use to plan strength blocks, peaking cycles, or daily working sets.
One Rep Max Calculator for Bench Press
Calculator
Enter the weight and reps from your best bench press set. The estimate is most reliable for 1 to 10 reps performed with consistent form.
| Percentage of 1RM | Lift Weight |
|---|---|
| 100% | 214.8 lb |
| 95% | 204.1 lb |
| 90% | 193.4 lb |
| 85% | 182.6 lb |
| 80% | 171.9 lb |
| 75% | 161.1 lb |
| 70% | 150.4 lb |
| 65% | 139.6 lb |
Tip: If your reps are higher than 10, use a heavier test set or treat the estimate as conservative.
Bench press 1RM chart
This rep chart shows a typical relationship between reps and percent of 1RM. It helps you turn your estimated max into working weights or sanity-check your set performance. Percentages vary by lifter, but this is a practical starting point for most bench press programs.
| Reps | Estimated % of 1RM | Use for |
|---|---|---|
| 1 | 100% | Test or peak day |
| 3 | 93% | Strength focus |
| 5 | 87% | Strength + volume |
| 8 | 80% | Hypertrophy range |
| 10 | 75% | Technique and volume |
| 12 | 70% | Accessory work |
Formula
The calculator uses two popular one-rep max formulas for bench press. The Epley formula is simple and reliable for 1 to 10 reps, while the Brzycki formula often aligns well with trained lifters. The average gives a balanced estimate when you are unsure which to prefer.
Use the same unit for weight that you want in the result, such as pounds or kilograms. Keep your rep count consistent with good form, and avoid grinding reps if you are estimating for safety.
Example calculation
Example: You bench press 185 lb for 6 reps. Epley gives 185 × (1 + 6 ÷ 30) = 222 lb. Brzycki gives 185 × 36 ÷ 31 = 215 lb. The average is about 219 lb, which you can round to 220 lb for planning.
If you want a conservative training max, take 90% of the estimate. In this example, 90% of 220 lb is 198 lb. Use that number to build safe working sets while you focus on form and progression.
FAQ
How accurate is a bench press 1RM calculator?
It is an estimate based on proven formulas. Accuracy is best when reps are between 1 and 10 and your set is close to failure with good form.
What rep range should I use for the estimate?
Use 1 to 10 reps. Past 10 reps, fatigue and technique changes make 1RM predictions less reliable.
Which formula should I trust?
Epley and Brzycki are both common. The calculator shows both and an average so you can compare.
Should I test a true 1RM instead?
Only if you are experienced, warmed up, and have a spotter. Otherwise, a calculated 1RM is safer and still useful for programming.
Resources
Learn more about strength testing standards and bench press safety from the NSCA education articles and the ExRx one-rep max reference.
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