Bench Press Calculator – 1RM & Max Bench Calculator
Calculate your bench press 1 rep max (1RM), find training weights at every percentage, or estimate how many reps you can do at a given weight. Uses Epley, Brzycki & Lander formulas — trusted by powerlifters and gym beginners alike.
Example: 185 lbs × 5 reps → 1RM ≈ 216 lbs
The Epley Formula (Most Accurate)
The Epley formula is the gold standard for estimating 1RM: 1RM = Weight × (1 + Reps ÷ 30). Example: You bench 185 lbs for 5 reps → 1RM = 185 × (1 + 5/30) = 185 × 1.167 = 215.9 lbs. Round to nearest 5 lbs for practical use. Most accurate for sets of 2–10 reps.
Brzycki Formula
The Brzycki formula is preferred by many strength coaches: 1RM = Weight × 36 ÷ (37 − Reps). Example: 185 lbs × 5 reps → 1RM = 185 × 36 ÷ 32 = 208 lbs. Brzycki slightly underestimates compared to Epley, making it more conservative — some coaches prefer this for safety.
How to Calculate Bench Press Training Weight
Once you know your 1RM, multiply it by the target percentage for your rep range. For strength (3–5 reps), use 85–95% of 1RM. For hypertrophy (8–12 reps), use 65–80%. For endurance (15+ reps), use 55–65%. Example: 1RM = 225 lbs, target 8 reps (75%) → 169 lbs.
How Much Should I Bench?
A commonly accepted standard for males: bench your bodyweight (1×BW) is intermediate level. For a 180 lb male, intermediate = ~180 lbs, advanced = ~315 lbs, elite = ~360 lbs. For females, intermediate is approximately 65% of bodyweight. These benchmarks are based on Strengthlevel.com and ExRx data for 2026.
Why 1RM Estimates Vary Between Formulas
Every formula makes assumptions about fatigue curves, muscle fiber type, and rep speed. Accuracy drops significantly above 10 reps because muscular endurance (not max strength) becomes the limiting factor. For best accuracy: perform a test set of 3–5 reps with a near-maximal weight, then use the Epley or Brzycki formula.
Use the Epley formula: 1RM = Weight × (1 + Reps ÷ 30). Example: 185 lbs for 5 reps = 185 × 1.167 = ~216 lbs 1RM. The Brzycki formula (1RM = w × 36 ÷ (37 − r)) is also widely used and tends to be slightly more conservative.
Once you know your 1RM, multiply by the target percentage. Strength training (1–5 reps): use 85–100%. Hypertrophy (6–12 reps): use 65–85%. Endurance (13–20 reps): use 50–65%. Example: 1RM 225 lbs for 8 reps → 225 × 0.75 = 169 lbs.
The most common method: weigh the bar + plates, perform a set to near failure, count the reps, then plug into the Epley formula: 1RM = Weight × (1 + Reps/30). Our calculator does this automatically and also shows training weights at every percentage.
Male benchmarks (1RM): Beginner = 0.5× BW, Novice = 0.75×, Intermediate = 1.25×, Advanced = 1.75×, Elite = 2×. Female benchmarks: Beginner = 0.25× BW, Novice = 0.5×, Intermediate = 0.75×, Advanced = 1.0×, Elite = 1.5×. These are widely cited 2026 standards from Strengthlevel.com.
For sets of 2–6 reps, all major formulas (Epley, Brzycki, Lander, Lombardi) are within 5% of each other. For sets of 7–10 reps, Epley tends to be most accurate. Above 10 reps, reliability drops significantly — stick to 3–5 rep test sets for the most reliable 1RM estimate.
Strength standards don't change dramatically with age until after 40. A "good" bench press for an adult male is typically 1.0–1.5× bodyweight (intermediate to advanced). At 180 lbs, that's 180–270 lbs. Female intermediate is around 0.75× bodyweight. Our Strength Standards tab shows your exact level.
The 1RM percentage chart: 1 rep=100%, 2=97%, 3=94%, 4=91%, 5=88%, 6=85%, 7=82%, 8=79%, 9=76%, 10=73%, 12=67%, 15=61%. Multiply your 1RM by these percentages to find your working weight for any rep range.
Formula-based calculators are typically 95–98% accurate for sets of 2–6 reps. Accuracy decreases as rep count increases due to fatigue and endurance factors. For powerlifting competition prep, always validate with an actual 1RM attempt under safe conditions with a spotter.