One Rep Max
Bench Press 1RM Calculator
Find your estimated bench press one rep max. Enter the weight you benched and the reps you completed — the calculator gives you results from both the Epley and Brzycki formulas, plus a training percentage table.
How the bench press 1RM calculator works
This calculator estimates your one rep max using two widely-used formulas. You enter the weight you lifted and the number of reps you completed, and the calculator works backwards to predict the heaviest single rep you could perform.
The Epley Formula
Developed by Boyd Epley, this is one of the most commonly used 1RM prediction equations. It grows steadily and linearly with reps, so its estimates rise at a moderate, predictable rate as rep count increases.
1RM = weight × (1 + reps ÷ 30)The Brzycki Formula
Created by Matt Brzycki, this formula is slightly more conservative below 10 reps, but it accelerates sharply above that — mathematically it has a singularity at 37 reps, where the formula breaks down entirely, so it should not be used for high-rep sets.
1RM = weight × (36 ÷ (37 − reps))Which formula is more accurate?
Neither is universally better. Below 10 reps, Epley returns the higher estimate and Brzycki the more conservative one; at exactly 10 reps the two formulas agree exactly; above 10 reps that reverses and Brzycki climbs faster, overestimating more the closer you get to its 37-rep breaking point. This calculator shows both so you can compare.
Using the percentage table
The training percentage table shows what weight to use for different intensities based on your estimated 1RM. Most strength programmes prescribe working sets between 70–85% of 1RM, while hypertrophy work typically falls in the 60–75% range.
Worked examples
Intermediate lifter: 80 kg for 5 reps
Inputs: Weight: 80 kg, Reps: 5
Epley: 93.3 kg | Brzycki: 92.6 kg. At 80% intensity: ~74 kg per working set.
Beginner: 60 kg for 8 reps
Inputs: Weight: 60 kg, Reps: 8
Epley: 76 kg | Brzycki: 74.1 kg. A solid beginner estimate — 75% working weight: ~56 kg.
In lbs: 185 lbs for 3 reps
Inputs: Weight: 185 lbs, Reps: 3
Epley: 203.5 lbs | Brzycki: 202.8 lbs. 85% training weight: ~172 lbs.
Who is this calculator for?
Ideal for powerlifters and gym athletes wanting to set bench press training weights without grinding a true max, track chest and pressing strength over a training block, or compare their bench press to bodyweight standards. Also useful for anyone preparing for a powerlifting meet or simply chasing their first bodyweight bench.
Frequently asked questions
What is a good bench press 1RM?
For men, a bodyweight bench press is considered intermediate. Advanced lifters typically bench 1.5x bodyweight. For women, 0.5–0.75x bodyweight is a solid intermediate benchmark.
How do I bench press safely for max reps?
Always use a spotter or safety bars. Keep your feet flat, shoulder blades retracted, and maintain a slight arch. Never bounce the bar off your chest, and stop the set if your form breaks down.
Should I use a flat or arched back for bench press?
A moderate arch is standard technique that reduces range of motion and protects your shoulders. An extreme arch is a competition powerlifting technique and is not necessary for general training.
How often should I retest my bench press 1RM?
Every 8–12 weeks, or at the end of a training block. Use a 3–5 rep max and this calculator rather than testing a true 1RM frequently, which increases injury risk.
Why is my estimated 1RM different from my actual max?
Fatigue, technique, and mental readiness all affect a true max attempt. The calculator assumes ideal conditions. Your actual 1RM may be 5–10% lower on any given day depending on recovery and fatigue.