Enter a weight and reps to see your estimated max, training weights and a rep-max chart.
Example: 225 lb for 5 reps.
Find your estimated one-rep max on the bench press from a recent hard set, then get rounded working weights for your next bench sessions.
How this bench press calculator works
Enter a set you did recently: the weight and how many clean reps you completed before you would have failed. The calculator runs seven published estimation formulas and shows their average, the spread between them, and the weights you would use at each training percentage. Everything runs in your browser.
Worked example: Bench press 185 lb × 6
- Epley: 185 × (1 + 6/30) = 222 lb
- Brzycki: 185 × 36 / (37 − 6) = 214.8 lb
- All seven formulas range from 212.7 to 224.7 lb; their average is 219.3 lb, which rounds to 220 lb.
- A working set at 80% of that estimate is 175.4 lb, or 175 lb after rounding to 5 lb.
Getting a reliable bench estimate
- Keep your setup the same. Grip width, arch and leg drive all change how much you can bench. Estimate with the setup you train with.
- Count only full reps. The bar should touch your chest and reach lockout. Half reps at the end of a set inflate the estimate.
- Pick 3–6 reps. The bench is one of the lifts the formulas were most often developed on, and they are tightest in this range.
- Small increments help. Bench numbers move slowly. Set rounding to 2.5 lb or 1.25 kg in advanced options if you own fractional plates.
Bench safely when you push near failure
Hard bench sets are where lifters get pinned. Use a spotter who knows when to help, or set safety arms just below chest height. Never take a hard set alone without one or the other. Grip the bar with your thumbs wrapped around it.
Bench press 1RM chart (lb)
| Weight (lb) | 2 reps | 3 reps | 4 reps | 5 reps | 6 reps | 8 reps | 10 reps |
|---|---|---|---|---|---|---|---|
| 95 | 101 | 104 | 107 | 110 | 113 | 118 | 124 |
| 135 | 143 | 148 | 152 | 156 | 160 | 168 | 177 |
| 155 | 164 | 169 | 174 | 179 | 184 | 193 | 203 |
| 185 | 196 | 202 | 208 | 214 | 219 | 231 | 242 |
| 205 | 217 | 224 | 230 | 237 | 243 | 256 | 269 |
| 225 | 239 | 246 | 253 | 260 | 267 | 281 | 295 |
| 245 | 260 | 268 | 275 | 283 | 290 | 306 | 321 |
| 275 | 292 | 301 | 309 | 318 | 326 | 343 | 360 |
| 315 | 334 | 344 | 354 | 364 | 373 | 393 | 413 |
Each cell is the average of seven formulas, rounded to the nearest lb. Read across from the weight you lifted to the reps you got.
Bench press 1RM chart (kg)
| Weight (kg) | 2 reps | 3 reps | 4 reps | 5 reps | 6 reps | 8 reps | 10 reps |
|---|---|---|---|---|---|---|---|
| 40 | 42 | 44 | 45 | 46 | 47 | 50 | 52 |
| 60 | 64 | 66 | 67 | 69 | 71 | 75 | 79 |
| 70 | 74 | 77 | 79 | 81 | 83 | 87 | 92 |
| 80 | 85 | 87 | 90 | 92 | 95 | 100 | 105 |
| 90 | 95 | 98 | 101 | 104 | 107 | 112 | 118 |
| 100 | 106 | 109 | 112 | 115 | 119 | 125 | 131 |
| 110 | 117 | 120 | 124 | 127 | 130 | 137 | 144 |
| 120 | 127 | 131 | 135 | 139 | 142 | 150 | 157 |
| 140 | 148 | 153 | 157 | 162 | 166 | 175 | 183 |
Each cell is the average of seven formulas, rounded to the nearest kg. Read across from the weight you lifted to the reps you got.
Frequently asked questions
Should I use a touch-and-go or paused rep set?
Use the same style you want to estimate. A paused bench max is usually a little lower than a touch-and-go max, so a touch-and-go set will overstate a competition-style (paused) max. Enter a paused set if you plan to compete.
Can I use dumbbell bench press numbers?
You can run the math, but a dumbbell set does not convert neatly to a barbell max because of the extra stabilising work. Choose "Other exercise" and treat the result as a dumbbell max, entering the total of both dumbbells or one dumbbell consistently.
How often should I re-estimate my bench?
Every 3–6 weeks is common. Use a hard top set from a normal session rather than a separate test day, and save it to My lifts to see your trend.
Why is my estimate higher than what I can actually bench?
Formulas assume your set ended at true failure. If you stopped with reps left, add them under reps in reserve. Lifters with more muscular endurance than average also tend to get inflated estimates from higher-rep sets. Use 3–6 reps for a tighter number.