Bench Press Calculator – 1RM & Max Bench Calculator
Estimate your bench press one-rep max (1RM) from any recent set, find training weights at every percentage, or see how many reps you can expect at a given weight. Choose from the Epley, Brzycki, Lander and Lombardi formulas, in lb or kg.
Last updated: September 28, 2026
Bench Press 1RM Calculator
Results
Example: 185 lb × 5 reps → ≈ 216 lb (Epley), ≈ 208 lb (Brzycki)
How to Calculate Your Max Bench Press
The Epley formula
Epley is one of the most widely used 1RM formulas. It is simple to compute and works reasonably well for moderate-rep sets: 1RM = Weight × (1 + Reps ÷ 30). Example: 185 lb for 5 reps → 185 × (1 + 5/30) = 185 × 1.167 = 215.8 lb. For loading the bar, round to the nearest 5 lb (or 2.5 kg).
The Brzycki formula
1RM = Weight × 36 ÷ (37 − Reps). Example: 185 lb × 5 reps → 185 × 36 ÷ 32 = 208.1 lb. For sets under about 10 reps Brzycki gives lower estimates than Epley. The two are equal at 10 reps, and Brzycki gives higher estimates above that.
The Lander and Lombardi formulas
Lander: 1RM = 100 × Weight ÷ (101.3 − 2.67123 × Reps) → for 185 lb × 5 reps, 210.4 lb. Lombardi: 1RM = Weight × Reps0.10 → 217.3 lb. Choose “Average of all 4” to blend the four estimates.
How to get training weights from your 1RM
Multiply your 1RM by the percentage for your target reps. Rough guide: about 1–6 reps for strength, 7–12 for hypertrophy (muscle size), 13 or more for muscular endurance. The exact percentage depends on the formula. With Epley, 8 reps is about 79% of your 1RM. Example: 1RM 225 lb, 8 reps → 225 × 0.79 ≈ 178 lb. The chart in your results updates for the formula you choose.
How much should I bench for my bodyweight?
The Strength Standards tab compares your lift with simple bodyweight ratios. For a 180 lb male, its benchmarks are about 90 lb (beginner), 135 lb (novice), 225 lb (intermediate), 315 lb (advanced) and 360 lb (elite). Female ratios are lower. These are approximate: published standards differ by source, and this tool does not adjust for age, training history or exact bodyweight.
Why 1RM estimates vary
Each formula makes different assumptions about how strength falls off as reps rise, so results differ, and the gap widens above about 10 reps when muscular endurance becomes the limiting factor. For the most useful estimate, use a hard set of roughly 2–8 reps close to, but not at, failure, and use the same formula each time so your progress is comparable.
Safety: Testing a true one-rep max carries injury risk. Warm up thoroughly, use a spotter or safety arms, and don’t attempt a max alone. This calculator provides general fitness information, not personal training or medical advice.
Frequently Asked Questions
How do you calculate max bench press?
Multiply the weight by (1 + reps ÷ 30) — the Epley formula. Example: 185 lb × 5 reps = 185 × 1.167 ≈ 216 lb. Brzycki (weight × 36 ÷ (37 − reps)) gives about 208 lb for the same set. The calculator lets you choose the formula.
Which 1RM formula should I use?
For sets of about 2–6 reps the four formulas usually land within about 5% of each other, and they drift apart as reps rise. Pick one and use it consistently so your progress stays comparable. Estimates are less reliable above about 10 reps.
How do I work out training weights from my 1RM?
Multiply your 1RM by the percentage for your target reps. With Epley: 3 reps ≈ 91%, 5 ≈ 86%, 8 ≈ 79%, 10 = 75%, 12 ≈ 71%, 15 ≈ 67%. Example: 1RM 225 lb, 8 reps → 225 × 0.79 ≈ 178 lb. The rep chart in your results follows the formula you choose.
How much should I bench for my bodyweight?
This calculator uses simple bodyweight ratios (male: 0.5×, 0.75×, 1.25×, 1.75×, 2× for beginner to elite; female: 0.25×, 0.5×, 0.75×, 1×, 1.5×). Published standards differ by source, bodyweight, age and training history, so treat the result as a rough guide.
How accurate is a bench press calculator without maxing out?
Formula estimates are approximations. They tend to work best from hard sets of about 2–8 reps and worse for high-rep sets. Technique and fatigue also matter. Use the number for planning, and test a true max only with a proper warm-up and spotters.