Bench press one rep max calculator
Enter the weight and reps of a hard bench press set. You get your estimated bench press 1RM and the weights to use for 1 to 12 reps, in kg or lb.
Your estimated 1RM
From 80 kg × 5 reps, Epley formula.
Estimates get less accurate above 10 reps. A heavier set of 3 to 6 reps gives a better number.
An estimate, not a test. It is most accurate from a hard set of 3 to 6 reps.
1RM chart: weights for 1 to 12 reps
| Reps | Weight | % of 1RM |
|---|---|---|
| 1 | 92.5 kg | 100% |
| 2 | 87.5 kg | 94% |
| 3 | 85 kg | 91% |
| 4 | 82.5 kg | 88% |
| 5 | 80 kg | 86% |
| 6 | 77.5 kg | 83% |
| 7 | 75 kg | 81% |
| 8 | 72.5 kg | 79% |
| 9 | 72.5 kg | 77% |
| 10 | 70 kg | 75% |
| 11 | 67.5 kg | 73% |
| 12 | 67.5 kg | 71% |
Percentages of your 1RM
| % of 1RM | Weight |
|---|---|
| 100% | 92.5 kg |
| 95% | 87.5 kg |
| 90% | 85 kg |
| 85% | 80 kg |
| 80% | 75 kg |
| 75% | 70 kg |
| 70% | 65 kg |
| 65% | 60 kg |
| 60% | 55 kg |
| 55% | 52.5 kg |
| 50% | 47.5 kg |
Compare formulas
| Formula | Estimated 1RM |
|---|---|
| Epley | 93.3 kg |
| Brzycki | 90 kg |
| Lombardi | 94 kg |
| Mayhew | 95.2 kg |
| O'Connor | 90 kg |
| Wathan | 93.3 kg |
| Lander | 91 kg |
| Average | 92.4 kg |
Get a fair bench press number
- Use a set of 3 to 6 reps, with the bar touching your chest on every rep.
- Use the grip and setup you normally train with.
- Count only the reps you pressed without help from a spotter.
- Paused reps, with a short stop on the chest, are harder. A paused set gives a lower number than a touch-and-go set.
Using your bench 1RM in a plan
Most bench work sits at 70 to 85% of your 1RM, in sets of 6 to 12. Strength days use heavier sets of 3 to 5 at about 85 to 90%. The tables above turn those percentages into plates.
Need a plan? Push pull legs routine · Upper lower split
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Bench press 1RM FAQ
What is a good bench press 1RM?
It depends on your body weight, age and training history, so compare yourself with your own past numbers. Benching your body weight for a single is a milestone many lifters aim for.
How often should I test my bench press max?
You rarely need to. Enter a recent hard set into the calculator every 4 to 8 weeks instead.
Does it work for dumbbell or incline bench?
Yes, enter a set of that lift and the estimate is for that lift only. Dumbbell and incline numbers are lower than flat barbell bench, so track them separately.