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Bench Press One Rep Max (1RM) Calculator

Estimate your one rep max from any set of 2–12 reps using four proven formulas, and get your training percentages from 50% to 95%.

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Result

This page opens the one rep max calculator set up for the bench press — enter the weight you benched and the reps you got (2–12), and your estimated 1RM appears instantly from four formulas plus their average, with a 50–95% loading chart below.

The bench press is the lift where people most often test true maxes — and where a failed attempt without a spotter is most dangerous. Estimating from a submaximal set is the safer habit: bench 100 kg for 5 clean reps and the Epley formula projects about 116.7 kg, Brzycki about 112.5 kg, with the average landing between them.

Use the percentage chart to plan pressing work: 65–70% for volume benching, 75–80% for classic 5×5, 90%+ for heavy singles and doubles. Everything recalculates live in your browser in kilograms or pounds, and nothing you type is sent anywhere.

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Accepted Formats & Rules

  • Epley, Brzycki, Lombardi and O'Conner formulas calculated together with their average.
  • Works in kilograms or pounds with any weight, for sets of 2 to 12 reps.
  • Training percentage table from 50% to 95% of your estimated max in 5% steps.

Key Benefits

✓ Estimate your 1RM safely from a submaximal set — no risky max-out attempt needed.
✓ Four formulas shown side by side with their average, so you see the realistic range at a glance.
✓ A ready 50–95% percentage chart turns the estimate straight into training weights.

Use Cases

  • • Estimate your bench, squat or deadlift max safely from a heavy set of five instead of a risky max-out attempt.
  • • Convert a rep PR into training weights: get 50-95% percentages of your 1RM for 5x5, hypertrophy or peaking blocks.
  • • Compare Epley, Brzycki, Lombardi and O'Conner estimates side by side to see the realistic range of your true max.