Bench Press Calculator

Want to know your bench press max without attempting a true one-rep max? Simply enter the weight you lifted and the number of repetitions you completed. This bench press calculator—also known as a bench press max calculator—estimates your one-rep max (1RM) and provides recommended training weights.

How to use this bench press calculator

1. Enter the weight you lifted and the number of reps you completed.
2. Choose a formula, or leave it on Epley.
3. Read your estimated bench press max, then use the percentage table and training plan below it.

Why I built this bench press calculator

The bench press has always been my favorite exercise. I have been lifting regularly for the past 4 to 5 years, and the biggest thing I have learned is that good form and safety matter far more than simply lifting heavy. Yet in the gym I often see people load far too much weight just to impress others, and end up injured because their form and safety slip.

I built this tool so any lifter can estimate their bench press 1RM from lighter sets and reps, with much lower risk than testing a true max. It also helps you track your progress and apply progressive overload steadily while lowering your risk of injury. Treat the number as an estimate, and always use a spotter or safety arms when you push a heavy set.

How to test your bench press max safely

Using a lighter set to estimate your max is safer than going for a true single. For the most reliable result:

1. Set up in a rack with a spotter or safety arms.
2. Warm up with the empty bar, then add weight in small steps.
3. Pick a weight you can lift 3 to 6 times and stop when you cannot do another clean rep.
4. Enter the weight and reps above.

Keep your form the same every time you retest: same grip width, same foot position, and the same style, either a pause on the chest or touch and go.

Which formula should you use for bench press?

Epley is the default here because it is one of the most widely used. You can switch to any of the other six formulas, or to the average of all seven. Mayhew was developed from bench press data, so it is worth comparing.

For example, a set of 80 kg for 5 reps gives about 93.3 kg with Epley, 90 kg with Brzycki, 95.2 kg with Mayhew, and an average of 92.4 kg. They are close, but not identical. Choose one formula and keep using it so your progress is easy to compare.

Using your bench 1RM in training

Once you have your number, the percentage table and training plan above give you working weights. As a guide:

• Strength: 85 to 95% of your 1RM, for 1 to 5 reps.
• Muscle size: 65 to 80%, for 6 to 12 reps.
• Endurance: 50 to 65%, for 12 to 20 reps.

With the Epley result above, 85% is about 79.3 kg, a good weight for sets of 5 or 6.

Why your estimate may be off

• Bouncing the bar off your chest or cutting the range of motion inflates the number.
• Sets of more than 10 reps are less accurate.
• Poor sleep or a hard session the day before can lower your performance.
• Switching between barbell, dumbbell and machine presses. Track each one separately.

Bench press 1RM FAQ

How many reps should I use?
A hard set of 3 to 6 reps taken close to failure gives the most reliable estimate. Above 10 reps the result becomes less accurate.

Can I use this for dumbbell bench press?
Yes, but enter the weight per dumbbell and track it separately from your barbell max. Do not compare the two.

How often should I retest?
Every 4 to 8 weeks is enough. Update your training weights each time.

Should I test my true bench press 1RM?
Only if you are experienced and have a spotter or safety arms. For most lifters an estimate from a lighter set is safer and almost as useful.

Why does another calculator show a different number?
Different sites use different formulas. Switch the formula above to compare, or choose the average.

Looking for a specific lift? Try our Squat Calculator or Deadlift Calculator.

Looking for a general tool? Try our main 1RM calculator.