Bench press calculator.
Enter the weight you benched and how many reps you hit, and this bench press calculator estimates your 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 about 216 lb (Epley). You then multiply the 1RM by 0.60-0.95 to set working weights for each training goal.
What a bench press 1RM is and how it's 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.
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.
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. 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 a branded 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.
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.
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 online personal training software.
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