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.

🏋️ Bench Press Calculator

Weight Lifted (kg)

Reps

Body Weight (kg)

Estimated 1RM

Max Bench Press93 kg

Strength Ratio1.17× BW

LevelIntermediate

Training Loads

100%93 kg

95%89 kg

90%84 kg

85%79 kg

80%75 kg

💡 How 1RM Is Estimated

The Epley formula: 1RM = Weight × (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 (<0.75× BW), Novice (0.75-1×), Intermediate (1-1.25×), Advanced (1.25-1.5×), Elite (>1.5× body weight). These are approximate benchmarks for untrained through competitive lifters.

80 kg × 5 reps → Estimated 1RM = 93 kg. At 80 kg body weight = 1.17× BW (Intermediate).