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Free bench press max calculator to estimate your bench press one-rep max from a submaximal set. Enter weight and reps, choose Epley, Brzycki, or Lombardi, and get an estimated bench 1RM plus percentage loads for programming. Learn more in our fitness & lifestyle calculators hub and compare with a general one rep max calculator.
Last updated: April 18, 2026
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For best accuracy, use a weight you can lift for about 1–10 reps with good bar path and a controlled touch on the chest.
Estimated bench press 1RM
116.67 kg
Using Epley formula
| % of 1RM | Weight | Training goal |
|---|---|---|
| 50% | 58.33 kg | Explosive power |
| 60% | 70.00 kg | Explosive power |
| 70% | 81.67 kg | Muscle endurance |
| 80% | 93.33 kg | Muscle growth |
| 85% | 99.17 kg | Muscle growth |
| 90% | 105.00 kg | Strength & power |
| 95% | 110.83 kg | Strength & power |
| 100% | 116.67 kg | Strength & power |
Note: Estimates assume a standard barbell bench press. Arch, grip width, and pause vs. touch-and-go can change your true max. This tool is for education—not a substitute for professional coaching.
Best rep range
About 3–8 reps
Heavier sets with fewer reps usually give tighter estimates than very high-rep sets.
Popular picks
Epley & Brzycki
Switch formulas in settings to see how your estimated bench max shifts.
Typical zones
50%–100% of 1RM
Use the table for speed, volume, and strength blocks—adjust to your program.
Same lift, different rules
Compare apples to apples
Log the style you used so your estimated bench press max stays comparable over time.
Heavy benching
Use a spotter or rack
Estimated max is not a green light to load that weight without preparation.
Equipment
Standard barbell bench
Dumbbell and machine numbers track separately from barbell bench press max.
If you bench 100 kg for 5 reps using the Epley formula, your estimated bench press max is about 116.7 kg (rounded). Open the calculator to match your own numbers.
Input
100 kg × 5 reps
Estimated 1RM (Epley)
~116.7 kg
This tool estimates your bench press one-rep max from a performance you already know—weight lifted for a given number of repetitions. The estimate uses the same widely published relationships between submaximal strength and one-rep max that powerlifters and coaches have used for decades.
Epley: 1RM = weight × (1 + reps / 30)Brzycki: 1RM = weight × (36 / (37 − reps))Lombardi: 1RM = weight × reps^0.10We convert to kilograms internally for the math, then show your bench max in your chosen display unit.
Use consistent technique when comparing estimates over time.
A bench press max estimate helps you choose working weights for hypertrophy, strength, and peaking phases without maxing out every week. Pair it with recovery and nutrition tools like our TDEE calculator when you are dialing in calories around training.
Explore FFMI for physique context and DOTS for meet-style strength comparisons.
Get a custom calculator for your platformResult: estimated bench press max ≈ 116.7 kg
Use 70–85% of this value for most hypertrophy work; reserve 90%+ for planned strength phases.
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Suggested hashtags: #BenchPress #1RM #Strength #Powerlifting #Calculator