Bench Press Calculator

Estimate your bench press one-rep max from any weight and rep count using the Epley formula. See strength standards and training loads.

πŸ‹οΈ Bench Press Calculator

Estimated 1RM

Max Bench Press93 kg
Strength Ratio1.17Γ— BW
LevelIntermediate

Training Loads

100%93 kg
95%89 kg
90%84 kg
85%79 kg
80%75 kg

πŸ’‘ How 1RM Is Estimated

The Epley formula: 1RM = Weight Γ— (1 + Reps/30). This is the most widely used formula and is accurate for 1-10 reps. For higher rep ranges (12+), accuracy decreases.

Strength standards for bench press: Beginner (<0.75Γ— BW), Novice (0.75-1Γ—), Intermediate (1-1.25Γ—), Advanced (1.25-1.5Γ—), Elite (>1.5Γ— body weight). These are approximate benchmarks for untrained through competitive lifters.

80 kg Γ— 5 reps β†’ Estimated 1RM = 93 kg. At 80 kg body weight = 1.17Γ— BW (Intermediate).

Bench Press Calculator FAQ

πŸ”— Related Calculators

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