Bench press one rep max calculator

Updated 16 July 2026

Enter your best recent bench press set and this calculator estimates your bench press one rep max using the Epley and Brzycki formulas. A tight set of 2 to 6 reps, paused or touch and go, gives the most reliable estimate.

Bench estimates run truer than squat or deadlift estimates because the range of motion is short and technique varies less rep to rep. If you bench with a big arch or a wide grip, keep your test sets consistent with how you normally train.

Units

Estimated one rep max

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Enter a weight and reps to see your estimate.

Training loads from your estimated max
Percent of 1RM Weight Typical rep target
95% … 2 reps
90% … 3 to 4 reps
85% … 5 to 6 reps
80% … 7 to 8 reps
75% … 9 to 10 reps
70% … 11 to 12 reps
65% … 13 to 15 reps

Other one rep max calculators

How this is calculated

We estimate your max with the two most widely used and validated equations and show their average as the headline number. The Epley formula is weight × (1 + reps ÷ 30). The Brzycki formula is weight × 36 ÷ (37 minus reps). For a single rep both return the weight itself, and for 2 to 6 reps they typically agree within 2 to 3 percent.

The training load table applies standard percentage guidelines to your estimated max. Percentages and rep targets are a starting point, not a rule: bar speed, technique, and how you recover matter as much as the arithmetic.

Common questions

Why does my bench 1RM estimate feel high?

Fatigue hits the bench press hard in the last reps of a long set. If you estimated from a set of 8 or more reps, the formulas extrapolate a lot; retest with a heavy set of 3 to 5 for a truer number.

Should I count touch and go or paused reps?

Either works, but be consistent. Paused reps are harder, so a paused estimate will undershoot your touch and go max slightly. Use whichever style you actually train with.

Which formula should I trust, Epley or Brzycki?

Both are well validated and agree within a few percent for sets of 2 to 6 reps. Epley reads slightly higher at 8 or more reps, Brzycki slightly lower. We show both so you can see the honest range rather than a single false precision number.

How many reps should my test set have?

Estimates are most accurate from a hard set of 2 to 6 reps. Above 10 reps the relationship between reps and max strength gets noisy, so treat those estimates as a rough guide.

Next Is that a good bench press? See where your one rep max ranks, from beginner to world class, with the bench press strength standards.

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