Bench Press 1RM Calculator
Estimate your bench press one rep max using 6 proven strength training formulas. Enter your bench press weight and how many reps you completed.
How to Calculate Your Bench Press 1RM
Your bench press one rep max (1RM) is the maximum weight you can press for a single repetition. It's one of the most tracked metrics in strength training and a key benchmark for upper body pressing strength. Rather than testing your true max — which requires perfect conditions and carries injury risk — most lifters estimate their bench press 1RM from submaximal sets.
If you can bench press 100 kg for 5 reps, proven mathematical formulas can predict what you'd be able to press for a single rep. This calculator uses six formulas (Epley, Brzycki, Lombardi, Mayhew, O'Conner, and Wathan) and averages them for the most reliable estimate.
The percentage table shows training loads based on your estimated max. Many hypertrophy programs prescribe sets at 70-85% of 1RM, while strength programs work in the 85-95% range. Use these percentages to dial in your bench press training intensity.
Keep in mind that bench press technique, grip width, and equipment (pause vs touch-and-go, barbell type) all affect your true max. Use this calculator as a baseline, then adjust based on how the weights feel in your actual training.