How do you calculate bench press max from reps?

Enter the weight you benched and reps completed (1–10). The calculator applies a 1RM formula. Epley (default): 1RM = weight × (1 + reps/30). Example — 100 kg × 5 reps: 100 × (1 + 5/30) = 116.7 kg estimated max. Brzycki: 100 × 36/(37−5) = 112.5 kg. Lombardi: 100 × 5^0.10 ≈ 117.5 kg. Pick one formula and stay consistent; all three are shown so you can compare.

What is a good bench press max?

“Good” depends on body weight, sex, and training age. A rough male guide (barbell bench): beginner ~0.5× bodyweight 1RM, intermediate ~1.0×, advanced ~1.25×, elite ~1.5×+. A 180 lb lifter at intermediate might bench ~180 lb max; 225 lb × 5 (Epley) estimates ~262 lb 1RM — advanced territory. Women and teens use lower multiples; powerlifters compare DOTS/Wilks, not raw bench alone.

Which formula is best for bench press — Epley or Brzycki?

For 3–8 rep sets near failure, Epley and Brzycki usually land within ~5% of each other. Our default (100 kg × 5): Epley 116.67 kg, Brzycki 112.5 kg, Lombardi 117.46 kg. Brzycki can read lower at higher reps; Lombardi sometimes reads highest. Powerlifting coaches often use Brzycki or custom charts; hypertrophy lifters often use Epley in apps.

How accurate is an estimated bench 1RM?

Typical error is ±5–10% vs a true max test when the set is 3–6 reps with good technique and near-max effort. Errors grow above 8 reps or if reps are far from failure. 135 lb × 8 (Brzycki) → ~167.59 lb estimated vs 225 lb × 5 → ~262.5 lb — the 5-rep set is usually a tighter guess. Treat output as programming weight, not a competition attempt.

What percentage of bench max should I train at?

Common zones from this calculator’s table: 50–60% for speed/technique, 70% (~81.67 kg in the default example) for hypertrophy volume, 80–85% for heavy sets of 4–6, 90–95% for strength peaking. Default 100 kg × 5 → 1RM ~116.67 kg: 70% = 81.67 kg, 85% = 99.17 kg. Adjust by RPE (reps in reserve) — percentages are starting points.

How many reps should I use to estimate bench max?

Best: 2–6 reps on a heavy top set with 0–2 reps in reserve. Acceptable: 7–10 (supported here but less accurate). Do not use 12+ rep sets — muscular endurance skews formulas. 100 kg × 3 reps → ~110 kg (Epley), often closer to a true max than a 10-rep set at the same RPE.

Does pause bench vs touch-and-go change my max?

Yes. Competition pause bench on the chest is usually 5–15% harder than touch-and-go for the same athlete. Arch, leg drive, and grip width also shift numbers. Log the style you tested; comparing pause and TnG estimates as if they are equal will misprogram loads.

Is it safe to test a true one-rep bench max?

Max singles carry higher shoulder/elbow risk than submaximal work. Requirements: full warm-up, collars, spotter or power rack safeties set correctly, and experience with heavy singles. Many lifters never test true 1RM and only use calculators from 3–5 rep PRs — that is valid for year-round training.

Can I use this for dumbbell bench or Smith machine?

No — this page is for standard barbell flat bench. Dumbbells are per-hand and unstable; Smith bar path differs. Track each lift separately. For squat/deadlift estimates, use our squat max or deadlift max calculators.

How often should I update my bench max estimate?

After a block when you hit a new rep PR (e.g. 100 kg × 6 instead of × 5), or every 4–8 weeks. Do not recalculate from every warm-up set — daily readiness swings 2–5%. If estimates jump 10%+ in one week, verify bar weight (20 kg/45 lb bar included?) and rep count.

How do I convert bench max between kg and lb?

The calculator converts internally (1 kg = 2.205 lb). Example: 100 kg estimated max ≈ 220.5 lb. Enter lifts in the unit you train in; switch display unit in settings to see the table in lb or kg.

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Barbell bench · 1RM estimate

Bench Press Max Calculator — Estimate Your Bench 1RM

Free bench press max calculator. Enter weight and reps from a heavy set to estimate your bench press one-rep max with Epley, Brzycki, or Lombardi — plus a 50–100% training table in kg or lb.

Last updated: May 24, 2026

All three formulas side-by-side

Programming % with goal labels

Rep-range accuracy guide

Other lifts? One rep max calculator

Bench Press Max Calculator

Estimate barbell bench 1RM from weight × reps (Epley, Brzycki, Lombardi)

Weight lifted

Reps completed

1–10 reps · best accuracy at 3–6 near failure

Estimated bench 1RM (epley)

116.67 kg

Epley

116.67

Brzycki

112.5

Lombardi

117.46

%	Weight	Goal
50%	58.34 kg	Speed / technique
60%	70 kg	Power endurance
70%	81.67 kg	Hypertrophy (volume)
80%	93.34 kg	Strength–size
85%	99.17 kg	Heavy hypertrophy
90%	105 kg	Strength
95%	110.84 kg	Near-max singles
100%	116.67 kg	Estimated 1RM

Educational estimate — use spotters/safeties above 85%. Not medical or coaching advice.

What This Bench Press Max Calculator Shows

Estimated 1RM (Epley)

116.67 kg

From 100 kg × 5 reps

Formula spread

Epley: 116.67 kg

Brzycki: 112.5 kg

Lombardi: 117.46 kg

70% training load

81.67 kg

Hypertrophy zone · ~6–12 reps

Quick example: 100 kg × 5 reps

Epley 1RM

116.67 kg

Brzycki

112.5 kg

85% load

99.17 kg

225 lb × 5 (Epley)

262.5 lb

1RM formulas compared

Formula	Equation	Best for
Epley	1RM = weight × (1 + reps / 30)	3–10 reps; most common in gyms and apps
Brzycki	1RM = weight × 36 / (37 − reps)	Low reps (≤10); slightly conservative at high reps
Lombardi	1RM = weight × reps^0.10	Powerlifting-style estimates; can run high vs others

Rep range vs accuracy

Reps used	Accuracy	Note
1	Exact if true max	Enter weight as 1RM directly
2–3	Very good	Heavy singles/triples — tight estimates
4–6	Good (default zone)	Typical strength/hypertrophy top sets
7–10	Moderate	Formulas diverge more; fatigue affects RPE
10+	Poor	Not supported — muscular endurance dominates

Training percentages (default example loads)

%	Weight (kg)*	Goal	Typical reps
50%	58.34	Speed / technique	3–6 fast reps
60%	70	Power endurance	4–8 reps
70%	81.67	Hypertrophy (volume)	6–12 reps
80%	93.34	Strength–size	4–8 reps
85%	99.17	Heavy hypertrophy	3–6 reps
90%	105	Strength	2–4 reps
95%	110.84	Near-max singles	1–2 reps
100%	116.67	Estimated 1RM	1 rep (test)

*Based on 100 kg × 5 → Epley 1RM 116.67 kg

Bench strength vs bodyweight (rough guide)

Level	1RM / bodyweight	Example (180 lb person)
Beginner	0.5× BW	~90 lb 1RM
Novice	0.75× BW	~135 lb 1RM
Intermediate	1.0× BW	~180 lb 1RM
Advanced	1.25× BW	~225 lb 1RM
Elite	1.5×+ BW	~270 lb+ 1RM

General population ranges — not medical standards.

References

Epley & Brzycki — classic rep-max prediction equations used in strength programming
NSCAStrength testing and periodization guidance

More examples

225 lb × 5

Epley · US plates

262.5 lb

Brzycki: 253.13 lb

135 lb × 8

Brzycki

167.59 lb

Higher reps → wider formula spread

100 kg × 3

Heavy triple

110 kg

Often closest to true max

Frequently Asked Questions

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Barbell bench · 1RM estimate

Bench Press Max Calculator — Estimate Your Bench 1RM

Last updated: May 24, 2026

All three formulas side-by-side

Programming % with goal labels

Rep-range accuracy guide

Other lifts? One rep max calculator

Bench Press Max Calculator

Estimate barbell bench 1RM from weight × reps (Epley, Brzycki, Lombardi)

Weight lifted

Reps completed

1–10 reps · best accuracy at 3–6 near failure

Estimated bench 1RM (epley)

116.67 kg

Epley

116.67

Brzycki

112.5

Lombardi

117.46

%	Weight	Goal
50%	58.34 kg	Speed / technique
60%	70 kg	Power endurance
70%	81.67 kg	Hypertrophy (volume)
80%	93.34 kg	Strength–size
85%	99.17 kg	Heavy hypertrophy
90%	105 kg	Strength
95%	110.84 kg	Near-max singles
100%	116.67 kg	Estimated 1RM

Educational estimate — use spotters/safeties above 85%. Not medical or coaching advice.

What This Bench Press Max Calculator Shows

Estimated 1RM (Epley)

116.67 kg

From 100 kg × 5 reps

Formula spread

Epley: 116.67 kg

Brzycki: 112.5 kg

Lombardi: 117.46 kg

70% training load

81.67 kg

Hypertrophy zone · ~6–12 reps

Quick example: 100 kg × 5 reps

Epley 1RM

116.67 kg

Brzycki

112.5 kg

85% load

99.17 kg

225 lb × 5 (Epley)

262.5 lb

1RM formulas compared

Formula	Equation	Best for
Epley	1RM = weight × (1 + reps / 30)	3–10 reps; most common in gyms and apps
Brzycki	1RM = weight × 36 / (37 − reps)	Low reps (≤10); slightly conservative at high reps
Lombardi	1RM = weight × reps^0.10	Powerlifting-style estimates; can run high vs others

Rep range vs accuracy

Reps used	Accuracy	Note
1	Exact if true max	Enter weight as 1RM directly
2–3	Very good	Heavy singles/triples — tight estimates
4–6	Good (default zone)	Typical strength/hypertrophy top sets
7–10	Moderate	Formulas diverge more; fatigue affects RPE
10+	Poor	Not supported — muscular endurance dominates

Training percentages (default example loads)

%	Weight (kg)*	Goal	Typical reps
50%	58.34	Speed / technique	3–6 fast reps
60%	70	Power endurance	4–8 reps
70%	81.67	Hypertrophy (volume)	6–12 reps
80%	93.34	Strength–size	4–8 reps
85%	99.17	Heavy hypertrophy	3–6 reps
90%	105	Strength	2–4 reps
95%	110.84	Near-max singles	1–2 reps
100%	116.67	Estimated 1RM	1 rep (test)