Bench Press Calculator - One Rep Max Estimator
Estimate your one-rep max from any bench press set with training percentages.
Tool Interface
Bench Press Calculator
Estimate your one-rep max from any set using the Epley formula, plus training percentages.
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How to use
Enter the weight you lifted and how many clean reps you completed (1 to 12). Press Calculate to get your estimated one-rep max and a table of training weights at 95% down to 75%. Reset clears the form.
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About This Tool
Frequently Asked Questions (FAQ)
What is a one-rep max?
Your one-rep max (1RM) is the heaviest weight you can lift for a single repetition. It is the standard measure of maximal strength for the bench press.
How is my max estimated from reps?
Enter the weight you lifted and how many clean reps you completed. The calculator applies proven strength formulas to estimate what you could lift for one rep.
How accurate is the estimate?
It is most accurate for sets of 1 to 6 reps. Estimates from higher rep sets are rougher, since endurance plays a bigger role as reps climb.
How should I use my 1RM in training?
Base your working weights on percentages of it: roughly 65 to 75 percent for hypertrophy, 80 to 90 percent for strength, and above 90 percent for peaking.
Is the bench press calculator free?
Yes. It is free to use with no signup and no limits.