Bench press · lb & kg
Bench press 1RM calculator
Put in a recent bench set — weight and reps — and get your estimated max bench, your training loads and the plates to load.
Estimated bench press 1RM
214lb
Range across 7 formulas: 208–220 lb
Percent of 1RM
| % | Load | Reps | Use |
|---|---|---|---|
| 100% | 215 lb | 1 | Max attempt |
| 95% | 205 lb | 2 | Peaking, heavy singles |
| 90% | 190 lb | 3–4 | Max strength |
| 85% | 180 lb | 5–6 | Strength |
| 80% | 170 lb | 7–8 | Strength / hypertrophy |
| 75% | 160 lb | 9–10 | Hypertrophy |
| 70% | 150 lb | 11–12 | Hypertrophy |
| 65% | 140 lb | 13–15 | Volume, technique |
| 60% | 130 lb | 15–20 | Warm-up, endurance |
| 50% | 105 lb | 20+ | Warm-up |
Rep maxes
| Reps | Estimated max |
|---|---|
| 1RM | 215 lb |
| 2RM | 205 lb |
| 3RM | 200 lb |
| 4RM | 190 lb |
| 5RM | 185 lb |
| 6RM | 180 lb |
| 7RM | 175 lb |
| 8RM | 170 lb |
| 9RM | 165 lb |
| 10RM | 160 lb |
| 11RM | 155 lb |
| 12RM | 150 lb |
By formula
| Formula | 1RM |
|---|---|
| Epley | 216 lb |
| Brzycki | 208 lb |
| Lombardi | 217 lb |
| Lander | 210 lb |
| O'Conner | 208 lb |
| Mayhew | 220 lb |
| Wathen | 216 lb |
Headline number = average of all seven. How the formulas differ
Getting an accurate bench estimate
The bench press responds well to rep-based estimates because the range of motion is short and consistent. To get a number you can trust:
- Use a set of 2–6 reps that finished one or two reps short of failure.
- Keep the same technique you'd use for a max: same grip width, same arch, the bar touching your chest every rep.
- Count only clean reps. If the last rep needed a spot or your hips came off the bench, leave it out.
Bench press training zones
Once you have an estimated max, the Percent of 1RM table above gives you working weights. A simple and proven bench progression is three to five sets of five reps at about 75–85% of your max, adding a little weight each week while every rep stays smooth.
Because the bench uses smaller muscles than the squat or deadlift, jumps between sessions should be small. Moving from 2.5 kg to 1.25 kg plates (or 5 lb to 2.5 lb) keeps progress steady for longer.
Warming up to a heavy bench
If you do decide to test, a typical ladder is: empty bar for 10, then about 50% × 5, 70% × 3, 80% × 2, 90% × 1, then your attempt. Rest 2–4 minutes between the heavy singles. The full protocol is in how to test your 1RM safely.
Questions lifters ask
How do I calculate my max bench?
Enter the weight and reps of a recent hard bench set. The calculator averages seven 1RM formulas — for 185 lb × 5 reps it estimates a max of about 214 lb.
Does pausing the bar on my chest change the estimate?
Yes. A paused bench is typically a few percent lighter than touch-and-go. Enter the style you want a max for — paused sets for a competition-style max, touch-and-go for a gym max.
Is the Brzycki formula better for bench press?
Brzycki was developed from bench press data and is a popular choice for it, but it tends to read slightly low for lifters with good muscular endurance. The average of all seven formulas is a safer default.
How much should I add to my bench each week?
Beginners can often add 5 lb (2.5 kg) a session for a while; intermediate lifters progress over weeks or months. Small fractional plates help keep upper-body lifts moving.
Do I need a spotter to test my bench max?
Yes — or a rack with safety arms set just below chest height. Never test a heavy bench alone without safeties, and do not use a thumbless grip.