1RM / Bench press
Bench press
Bench Press Calculator
Enter a bench set you finished with a steady bar path. The seven formulas estimate the single, and the middle result is the number to train from.
Enter a weight and at least one clean rep.
Bench press estimate
117.5 kg
Median of seven formulas: 116.6 kg, rounded to 2.5 kg.
The formulas run from 112.5 to 119 kg.
Above 10 reps, endurance starts to limit the set. A set of 3–8 reps tracks max strength more closely.
Seven formulas
| Formula | Estimate | Loadable |
|---|---|---|
| Epley | 116.7 kg | 117.5 kg |
| Brzycki | 112.5 kg | 112.5 kg |
| Lombardi | 117.5 kg | 117.5 kg |
| O'Conner | 112.5 kg | 112.5 kg |
| Wathan | 116.6 kg | 117.5 kg |
| Mayhew | 119 kg | 120 kg |
| Lander | 113.7 kg | 112.5 kg |
Training weights
Percentages of the loadable estimate.
| Percent | Weight |
|---|---|
| 100% | 117.5 kg |
| 95% | 112.5 kg |
| 90% | 105 kg |
| 85% | 100 kg |
| 80% | 95 kg |
| 75% | 87.5 kg |
| 70% | 82.5 kg |
| 65% | 77.5 kg |
| 60% | 70 kg |
| 55% | 65 kg |
| 50% | 60 kg |
Warm-up to a top set
| Step | Load | Reps |
|---|---|---|
| Bar | 20 kg | 8 |
| 50% | 60 kg | 5 |
| 65% | 77.5 kg | 3 |
| 75% | 87.5 kg | 2 |
| 85% | 100 kg | 1 |
What counts as the same bench
Pause on the chest, touch-and-go, and a soft bounce are three different reps. The estimate only describes the version you typed in. An incline bench does not tell you the flat bench, and a dumbbell pair does not tell you the barbell.
Use a spotter for heavy singles. If the spotter lifts the bar, do not enter that rep.
Does grip width change the bench max?
Yes. Close-grip and a competition grip fatigue different muscles. Keep one grip when you compare weeks.
Should I count a rep that needed a spotter?
Count it only if you lifted the bar yourself.