Health
Bench Press Calculator
Enter your last bench press set: weight on the bar and reps performed. The calculator estimates your 1RM with Epley, Brzycki, or the average, and returns a bench-press-specific training table from 50% to 100% with bar loads and rep targets.
Bar plus added plates. The standard bar is 45 lb (20 kg). · e.g. 185
Whole number. Estimates are most accurate at 1 to 10 reps. · e.g. 5
Lift safely
- 1RM estimates are planning numbers, not guarantees. Always warm up and use a spotter or safety pins for heavy benches.
- The flat barbell bench press loads the chest, anterior delts, and triceps. Use neutral wrists, a controlled descent, and a stable foot/back arch.
- Newer lifters should build base strength with rep work before testing a true 1RM.
Estimated bench press 1RM
212 lb
Average of Epley and Brzycki
Plate math is rounded to the nearest 2.5 lb. "Plates per side" is loaded plates, not the bar.
Bench training percentages
| % of 1RM | Bar load | Use | Reps |
|---|---|---|---|
| 50% | 105 lb | Warm-up / technique | 10 to 15 |
| 60% | 127.5 lb | Higher-rep hypertrophy | 10 to 12 |
| 65% | 137.5 lb | Volume / hypertrophy | 8 to 10 |
| 70% | 147.5 lb | Hypertrophy | 6 to 8 |
| 75% | 160 lb | Strength-hypertrophy | 5 to 6 |
| 80% | 170 lb | Strength | 4 to 5 |
| 85% | 180 lb | Heavy strength | 3 to 4 |
| 90% | 190 lb | Peaking | 2 to 3 |
| 95% | 202.5 lb | Near max | 1 |
| 100% | 212.5 lb | 1RM attempt | 1 |
Rep ranges are typical training-rep targets at each intensity, not 1RM-attempt rep counts. Singles at 95% to 100% should use a spotter or safety bars.
Examples
185 lb × 5 reps · Average
1RM ≈ 212 lb
225 lb × 3 reps · Epley
1RM ≈ 248 lb
135 lb × 10 reps · Brzycki
1RM ≈ 180 lb
85 kg × 5 reps · Average
1RM ≈ 97 kg
How it works
The bench press 1RM is the maximum weight you can lift through a full range of motion for a single clean rep. Repetition-based formulas estimate that single from a rep set so you can program without retesting weekly.
Epley · 1RM = w × (1 + r / 30)
Brzycki · 1RM = w × 36 / (37 − r)
w = weight on the bar, r = reps performed. Average mode uses both when valid.
The training table multiplies the estimated 1RM by 50% through 100% and rounds to the nearest plate. Each row shows a programming use (volume, hypertrophy, strength, peaking) and a typical rep target at that intensity.
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- All health calculators.
Train safely. 1RM estimates and training-percentage tables are planning tools, not medical advice. Use a spotter or safety pins for heavy singles, warm up properly, and consult a qualified coach or medical professional before changing your training if you have any health concerns.
Frequently asked questions
Enter the weight on the bar and how many clean reps you completed. The calculator applies one of the standard 1RM formulas (Epley or Brzycki, or their average) to estimate the load you would handle for a single rep with good form. Estimates are sharpest when the set is 1 to 10 reps and taken close to failure.
Epley's formula is 1RM = weight × (1 + reps / 30). For example, 185 lb × 5 reps gives 185 × (1 + 5/30) = 215.8 lb. It overestimates slightly at very low rep counts and is widely used for general strength programs.
Brzycki's formula is 1RM = weight × 36 / (37 − reps). For 185 lb × 5 reps that gives 185 × 36 / 32 = 208.1 lb. Brzycki tends to underestimate slightly compared to Epley at moderate reps and is only valid when reps are below 37.
For most lifters, yes. Averaging Epley and Brzycki splits the difference between an optimistic and conservative estimate and is the most common default in modern strength programs. Pick a single formula if a coach or template specifies it.
Strength standards vary widely, but for adult male lifters: novice ≈ 0.75× body weight, intermediate ≈ 1.25×, advanced ≈ 1.5 to 1.75×, elite 2× and up. For adult female lifters, those numbers are roughly 0.5×, 0.75×, 1×, and 1.25×. Body weight, training history, and lever lengths all matter more than absolute load.
The total weight on the bar at each intensity, rounded to the nearest standard plate increment (2.5 lb in pounds, 1 kg in kilograms). The standard barbell weighs 45 lb (20 kg). To convert bar load to plates per side, subtract the bar weight and divide by 2.
The 'Reps' column on the training-percentage table shows typical training rep targets at that intensity (for example, 5 to 6 reps at 75%). It is not the same as the reps you entered up top. The input reps are used to estimate 1RM; the table shows how to use that 1RM in a bench program.
Heavy singles are higher risk than rep work. Use a spotter, safety bars, or a power rack for any bench rep at 90% or higher. Newer lifters should build base strength with rep work before testing maxes. Stop and reset if form breaks down.
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