Bench Press 1RM Calculator
How do you estimate your bench press 1 rep max?
Enter the weight you benched and how many clean reps you completed in one set. The calculator estimates your one-rep max with five common equations and shows their average, so you can plan working sets without testing a true single.
Calculated Estimated Max
261 lbs
Example: 185 lbs for 5 reps on the bench press
The five equations estimate a bench press 1RM of 216 lbs (Epley), 208 lbs (Brzycki), 210 lbs (Lander), 217 lbs (Lombardi) and 220 lbs (Mayhew). Their average is 214 lbs.
Choosing a set for your bench press estimate
- Use a recent set taken close to technical failure, with a rep count of about 10 or fewer. The five equations agree closely at low reps and drift apart as reps rise.
- Count only reps that meet the same standard every time (for example touch point, pause or no pause, and full lockout).
- If you plan to attempt a heavy single, use safety arms or a spotter.
Use the same rep standard each time you test, otherwise changes in your estimate may reflect changed technique rather than changed strength.
For how the equations work, the percentage table and 2RM to 12RM weights, see the main 1 rep max calculator.