Bench Press Calculator
Estimate your one-rep max and training percentages
1RM Estimation Formulas
Understanding Your One-Rep Max
Your one-rep maximum (1RM) is the maximum weight you can lift for a single repetition with proper form. It's a key metric for strength training, used to prescribe training loads and track progress over time.
Rather than risking injury by testing your true 1RM, this calculator estimates it from a submaximal lift. Enter a weight you lifted for multiple reps, and we'll calculate your estimated maximum using proven formulas.
The most accurate estimates come from sets of 3-10 reps. Higher rep sets (10+) become less accurate as muscular endurance factors into performance. For best results, use a weight you can lift for 3-6 reps to failure.
Popular 1RM Formulas
Brzycki Formula
Most widely used. Very accurate for 1-10 reps. Slightly conservative estimates.
Epley Formula
Simple and effective. Works well for experienced lifters. May overestimate for beginners.
Lombardi Formula
Good for higher rep ranges. Accounts for fatigue at higher reps.
Average Estimate
We average multiple formulas for best accuracy. Real 1RM may vary ±5%.
Training Percentages Guide
| % of 1RM | Reps | Training Goal | Rest Period |
|---|---|---|---|
| 90-100% | 1-3 | Max strength | 3-5 min |
| 80-90% | 3-6 | Strength | 2-4 min |
| 70-80% | 6-10 | Hypertrophy | 1-2 min |
| 60-70% | 10-15 | Muscular endurance | 30-90 sec |
| 50-60% | 15-20+ | Warm-up/endurance | 30-60 sec |
Bench Press Tips for Strength
Perfect Your Form
Retract shoulder blades, arch upper back, plant feet firmly. Bar path should be slight J-curve from chest to lockout.
Progressive Overload
Add 2.5-5 lbs when you hit your rep target. Micro-loading with fractional plates accelerates progress.
Accessory Work
Strengthen triceps (close-grip bench, dips), shoulders (OHP), and upper back for bigger bench.
Program Intelligently
Most can bench 2-3x/week. Vary intensity and volume. Include light, medium, and heavy days.
Frequently Asked Questions
How accurate is the 1RM estimate?
Within ±5% for most people when using 3-6 rep sets. The estimate becomes less accurate at higher rep ranges or for beginners who haven't developed efficient motor patterns.
What's a good bench press for my weight?
Strength standards vary. Rough guidelines for men: beginner 0.5x bodyweight, intermediate 1x, advanced 1.5x, elite 2x+. Women typically achieve 60-70% of male standards. Focus on personal progress.
Should I ever actually test my true 1RM?
Optional. True 1RM testing is useful for powerlifters but carries injury risk. Most recreational lifters can use estimated 1RM for programming. If you test, use a spotter, warm up thoroughly, and don't attempt lifts you're not confident about.
Why is my bench press stuck?
Common plateau causes: insufficient recovery, lack of progressive overload, weak points (triceps/shoulders), poor technique, or inadequate calories/protein. Address each systematically.
Pro Tips
- Bookmark this calculator for quick access in the future
- Use the share button to send your results to others
- Try different scenarios to compare outcomes
- Check out our related calculators for more insights
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