Bench press calculator.
Enter the weight you benched and how many reps you hit, and this bench press calculator estimates your max bench (one-rep max, 1RM) using the Epley or Brzycki formula - then maps out the working weights for every training percentage from 95% down to 60%.
your set
estimated bench press 1RM
-- lb
Enter a weight and reps, then press Calculate.
| % of 1RM | Working weight | Est. reps |
|---|---|---|
| 95% | -- | -- |
| 90% | -- | -- |
| 85% | -- | -- |
| 80% | -- | -- |
| 75% | -- | -- |
| 70% | -- | -- |
| 65% | -- | -- |
| 60% | -- | -- |
Estimates only - a 1RM calculator is a guide, not a measured max. The percentage rep counts are typical training ranges, not guarantees. Always warm up and use a spotter near maximal loads.
the short answer
A bench press calculator estimates your one-rep max (1RM) from a weight and rep count. The Epley formula is 1RM = weight x (1 + reps / 30); the Brzycki formula is 1RM = weight x 36 / (37 - reps). For example, 185 lb for 5 reps gives 215.8 lb by Epley, which this calculator shows as 215 lb because it rounds to the nearest 5 lb for the gym. If you can bench 185 lb for 3, your estimated max is about 205 lb (Epley 203.5 lb). You then multiply the 1RM by 0.60-0.95 to set working weights for each training goal.
Max bench chart: what is my max if I bench 185 for 5?
Find the weight you benched in the left column and read across to the reps you got. Each cell is the estimated 1RM by the Epley formula, rounded to the nearest 5 lb exactly as the calculator above shows it, so two neighboring cells can show the same number. Brzycki lands about 5 to 10 lb lower in this range.
| Weight benched | 3 reps | 4 reps | 5 reps | 6 reps |
|---|---|---|---|---|
| 135 lb | 150 lb | 155 lb | 160 lb | 160 lb |
| 155 lb | 170 lb | 175 lb | 180 lb | 185 lb |
| 175 lb | 195 lb | 200 lb | 205 lb | 210 lb |
| 185 lb | 205 lb | 210 lb | 215 lb | 220 lb |
| 195 lb | 215 lb | 220 lb | 230 lb | 235 lb |
| 205 lb | 225 lb | 230 lb | 240 lb | 245 lb |
| 215 lb | 235 lb | 245 lb | 250 lb | 260 lb |
| 225 lb | 250 lb | 255 lb | 265 lb | 270 lb |
What is a bench press 1RM, and how is it calculated?
Your one-rep max (1RM) is the heaviest weight you could bench press for a single clean rep. Testing a true 1RM is risky and fatiguing, so coaches estimate it instead - from a set you can already do for a handful of reps. The two most common estimation formulas are Epley and Brzycki, both of which take the weight you lifted and the number of reps and project the single-rep load. An estimate is only as honest as the rep behind it, so it is worth getting how to bench press right before you trust the number.
Epley: 1RM = weight x (1 + reps / 30). Brzycki: 1RM = weight x 36 / (37 - reps). Both agree almost exactly at one rep and stay close through about 6 reps; above 10 reps they drift apart, which is why this tool is most accurate in the 2 to 8 rep range. Once it has your estimated 1RM, the calculator multiplies it by each percentage (95%, 90%, 85% and so on) to give you concrete working weights and the rep count you'd typically expect at each load.
Worked example: 80 kg for 5 reps. Epley gives 80 x (1 + 5 / 30) = 93.3 kg; Brzycki gives 80 x 36 / 32 = 90.0 kg. Both land close enough that a coach would program the next block off about 90 kg. The table shows the same 5-rep set at five common loads.
| Set you did | Epley 1RM | Brzycki 1RM |
|---|---|---|
| 60 kg x 5 reps | 70.0 kg | 67.5 kg |
| 80 kg x 5 reps | 93.3 kg | 90.0 kg |
| 100 kg x 5 reps | 116.7 kg | 112.5 kg |
| 120 kg x 5 reps | 140.0 kg | 135.0 kg |
| 140 kg x 5 reps | 163.3 kg | 157.5 kg |
The same method works for any barbell lift. Squat and deadlift use the exact same Epley and Brzycki formulas - just enter the weight and reps for that lift, and the overhead press estimates the same way. Because lower-body lifts often allow a few extra reps at a given percentage, treat the higher-rep squat and deadlift estimates as slightly optimistic.
How coaches use a bench press calculator.
Online coaches use 1RM estimates to write percentage-based programs without making clients test a maximal single every block. A coach takes a recent hard set - say 5 reps - runs it through the calculator, and prescribes the next phase as percentages of the estimated max: heavy triples at 90%, volume work at 75%. When the client's logged sets start beating the predicted reps, it's a clean signal to re-estimate and progress the load.
Doing this by hand for every lift and every client gets tedious fast. Coachway lets coaches set strength targets like this for every client automatically - so working weights update as each person gets stronger, inside one client app they actually open. It's the same math as this free tool, applied across a full client list instead of one set at a time. Coaches programming strength work can compare software for strength and conditioning coaches.
Frequently asked questions.
How does a bench press calculator work?
A bench press calculator estimates your one-rep max (1RM) from a weight you can lift for a known number of reps. With the Epley formula it computes 1RM = weight x (1 + reps / 30); with Brzycki it uses 1RM = weight x 36 / (37 - reps). It then builds a percentage table so you can pick working weights for any training goal.
How accurate is a bench press 1RM calculator?
A bench press 1RM calculator is an estimate, not a measured max. It is most reliable in the 2 to 8 rep range and gets less accurate above about 10 reps, where rep-max formulas drift apart. Form, fatigue, and bar speed all affect the real number - dialing in how to bench press with clean technique keeps the estimate honest - so treat the result as a starting point and adjust from how the working sets actually feel.
Should I use the Epley or Brzycki formula?
Both are standard. Epley (weight x (1 + reps / 30)) tends to give a slightly higher 1RM at higher reps, while Brzycki (weight x 36 / (37 - reps)) is a touch more conservative. Many coaches run both and use the average. For low-rep sets of 2 to 5 the two formulas land very close together, so the choice matters little there.
What percentage of my max should I bench for reps?
As a rough guide, sets near 90 to 95 percent of your bench 1RM allow about 2 to 4 reps, 80 to 85 percent allows about 6 to 8, and 70 to 75 percent allows roughly 10 to 12. Strength work usually lives at 80 percent and up; hypertrophy work sits around 65 to 80 percent. The table on this page maps each percentage to an estimated rep count.
Can I use this calculator for squat and deadlift too?
Yes. The Epley and Brzycki formulas are lift-agnostic, so the same method estimates a squat or deadlift 1RM from a rep set. Just enter the weight and reps for that lift instead of the bench. Because lower-body lifts often grind more reps at a given percentage, treat the higher-rep estimates as slightly optimistic and verify against feel.
How often should I retest my bench max?
Most lifters re-estimate every 4 to 8 weeks, or whenever a working set feels clearly easier than the calculator predicts. You rarely need to test a true one-rep max in the gym - re-running this calculator from a fresh hard set of 3 to 6 reps gives a safe, updated number without the injury risk of a maximal single.
If I can bench 185 for 3, what is my max?
About 195 to 205 lb. Epley gives 185 x (1 + 3 / 30) = 203.5 lb, which this calculator rounds to 205 lb, and Brzycki gives 185 x 36 / 34 = 195.9 lb, shown as 195 lb. The same 185 lb for 5 reps estimates about 215 lb, and 185 for 6 reps about 220 lb (Epley).
How many reps of 60 kg do I need to bench 100 kg?
About 15 to 20 reps. Turning the formulas around, Epley needs 30 x (100 / 60 - 1) = 20 reps and Brzycki needs 37 - 36 x 60 / 100 = 15.4 reps. That is a high-rep set where the two estimates drift apart, so a heavier check is more reliable: a 100 kg max predicts about 86 to 89 kg for 5 reps (100 / (1 + 5 / 30) = 85.7 kg; 100 x 32 / 36 = 88.9 kg).
What is my bench press 1RM if I do 100 kg for 5 reps?
About 115 to 117 kg. Epley gives 100 x (1 + 5 / 30) = 116.7 kg and Brzycki gives 100 x 36 / 32 = 112.5 kg. Treat the lower figure as the safer programming number and re-estimate once your logged sets beat the predicted reps.
This calculator gives estimates for general training use, not medical advice. A formula-based 1RM is a guide - load your sets from how they actually feel, warm up thoroughly, and use a spotter near maximal weights.
Keep going: try the one-rep max calculator for any lift - squat or deadlift uses the same Epley and Brzycki method, just enter that lift's weight and reps. For programming, see the best workout builder software for online coaches and our overview of fitness coaching software.
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