Bench Press Max Calculator

Enter Weight (lbs or kg):

Enter Reps Completed:

Estimate your bench press max quickly. Scroll down to explore all four calculators ⬇️

What Is Bench Press 1RM?

Your bench press one-rep max (1RM) is the most weight you can lift for one full repetition.

People use this number to set workout weights and track strength over time.

Why Use a Bench Press 1RM Calculator?

• Plan your workouts without guessing weights.
• Track your strength safely without always testing your max.
• Compare your bench press strength with others.

Epley Formula

Formula: 1RM = weight × (1 + reps ÷ 30)

• Pros: Easy to remember. Works best for 1–10 reps.

• Cons: Less accurate if you do more than 10 reps. Can overestimate at high reps.

Calculator (Epley):

Brzycki Formula

Formula: 1RM = weight × (36 ÷ (37 − reps))

• Pros: Simple math. Popular with many lifters.

• Cons: Not as precise for more than 10 reps or fewer than 3 reps. May give a low estimate for very few reps.

Calculator (Brzycki):

Lombardi Formula

Formula: 1RM = weight × (reps^0.10)

• Pros: Works well for 1–12 reps. Adapts to different rep counts.

• Cons: Uses exponents, which can be tricky. Can be off for very high reps.

Calculator (Lombardi):

O’Connor Formula

Formula: 1RM = weight × (1 + 0.025 × reps)

• Pros: Very easy to calculate. Good for 1–10 reps.

• Cons: Less accurate for more than 10 reps. Only a rough estimate.

Calculator (O’Connor):

Direct Bench Press 1RM Test Method

• Warm up with just the bar for 10–15 reps.
• Lift 70–80% of your estimated 1RM for 3–5 reps.
• Rest 3–5 minutes between sets.
• Add 5–10 lbs each set until you can’t do one full rep with good form.
• Record the heaviest weight you can lift once.
• Safety note: Always use a spotter or safety rack.

Accuracy & Limitations of 1RM Calculators

• If your form slips, results will be wrong.
• Your 1RM can change day to day based on sleep, food, or stress.
• Estimates get less reliable if you do more than 10 reps.
• Different benches, bars, and grip widths can change your real max.

How to Use Your Bench Press 1RM for Training

• 50–60% of 1RM = 12–15 reps (endurance)
• 65–75% of 1RM = 8–12 reps (muscle growth)
• 80–85% of 1RM = 4–6 reps (strength)
• 90–95% of 1RM = 1–3 reps (power)

Example: If your 1RM is 225 lbs:

• 75% = 225 × 0.75 = 170 lbs for 8–12 reps.
• 85% = 225 × 0.85 = 190 lbs for 4–6 reps.

Bench Press 1RM FAQs

Q: Is a 1RM calculator more accurate than testing my max?

A: Calculators give an estimate based on reps. Testing gives your actual max. Use formulas if you want safety over exact precision.

Q: How often should I re-test my bench press 1RM?

A: Test every 8–12 weeks if you train consistently. This helps you update your workout weights as you get stronger.