Bench Press Calculator
Knowing your bench press one-rep max helps you program smarter without the injury risk of actually maxing out. Enter the weight you lifted and how many reps you completed, and this calculator will estimate your 1RM using two proven formulas.
This calculator uses two of the most respected strength prediction formulas. The Epley formula (1RM = weight x (1 + reps/30)) was developed from regression analysis of powerlifting data and works well across rep ranges. The Brzycki formula (1RM = weight x 36/(37 - reps)) tends to give slightly more conservative estimates, especially at higher rep ranges.
For example, if you bench 185 lbs for 5 reps, the Epley formula estimates your 1RM at about 216 lbs, while Brzycki puts it around 208 lbs. The average of 212 lbs gives you a practical working max for programming.
Both formulas are most accurate with sets of 1-10 reps. Beyond 10 reps, the estimates become less reliable because muscular endurance starts playing a bigger role than raw strength. For the best results, use a challenging weight you can lift for 3-5 reps with good form.
The training percentages help you set up your workouts. A typical bench press program might use 85-95% for heavy singles and triples, 75-85% for strength sets of 3-5, and 65-75% for hypertrophy sets of 8-12.