Estimate your bench press one-rep max from a submaximal set, with the full percentage table.
How the bench press calculator works
Testing a true maximum bench requires a spotter and leaves you fatigued for days. Estimating it from a set you can complete safely gives you the same programming number without the cost.
The estimate holds up best for sets in the three to eight rep range, where the relationship between reps and load is most predictable.
The default scenario, worked through
On the values this calculator opens with, the estimated 1RM is 116.7. Alongside it, Brzycki est. comes out at 112.5. Change any field and every figure updates as you type.
Step by step
- Enter the weight you benched.
- Enter the reps completed at that weight.
- Read your estimated max and working percentages.
The formula
1RM = weight × (1 + reps ÷ 30)
Common questions
What is a good bench press?
It depends on bodyweight and training age. Bodyweight for a single rep is a common intermediate milestone for men.
Why do estimates vary between formulas?
Epley, Brzycki and others fit slightly different curves. All are approximations of the same relationship.