One Rep Max
Bench Press 1RM Calculator
Find your estimated bench press one rep max. Enter the weight you benched and the reps you completed — the calculator gives you results from both the Epley and Brzycki formulas, plus a training percentage table.
How the bench press 1RM calculator works
This calculator estimates your one rep max using two widely-used formulas. You enter the weight you lifted and the number of reps you completed, and the calculator works backwards to predict the heaviest single rep you could perform.
The Epley Formula
Developed by Boyd Epley, this is one of the most commonly used 1RM prediction equations. Tends to produce slightly higher estimates at higher rep ranges (above 10 reps).
1RM = weight × (1 + reps ÷ 30)The Brzycki Formula
Created by Matt Brzycki, this formula is slightly more conservative and is often preferred for lower rep ranges. Becomes invalid at 37 or more reps.
1RM = weight × (36 ÷ (37 − reps))Which formula is more accurate?
Neither is universally better. For rep ranges of 1–6 both produce very similar results. Above 10 reps, Epley tends to overestimate slightly. This calculator shows both so you can compare.
Using the percentage table
The training percentage table shows what weight to use for different intensities based on your estimated 1RM. Most strength programmes prescribe working sets between 70–85% of 1RM, while hypertrophy work typically falls in the 60–75% range.
Frequently asked questions
What is a good bench press 1RM?
For men, a bodyweight bench press is considered intermediate. Advanced lifters typically bench 1.5x bodyweight. For women, 0.5–0.75x bodyweight is a solid intermediate benchmark.
How do I bench press safely for max reps?
Always use a spotter or safety bars. Keep your feet flat, shoulder blades retracted, and maintain a slight arch. Never bounce the bar off your chest, and stop the set if your form breaks down.
Should I use a flat or arched back for bench press?
A moderate arch is standard technique that reduces range of motion and protects your shoulders. An extreme arch is a competition powerlifting technique and is not necessary for general training.
How often should I retest my bench press 1RM?
Every 8–12 weeks, or at the end of a training block. Use a 3–5 rep max and this calculator rather than testing a true 1RM frequently, which increases injury risk.
Why is my estimated 1RM different from my actual max?
Fatigue, technique, and mental readiness all affect a true max attempt. The calculator assumes ideal conditions. Your actual 1RM may be 5–10% lower on any given day depending on recovery and fatigue.