Bench Press 1RM Calculator
Your bench press one rep max from a set of reps, in lb or kg. Epley and Brzycki formulas, with the bench press figures from a 2024 meta-analysis of about 7,000 people.
Your estimated bench press 1RM
212 lb
Average of the Epley and Brzycki formulas- Epley 216 lb
- Brzycki 208 lb
- 90% of 1RM 191 lb
- 75% of 1RM 159 lb
Worked example: 185 lb for 5 reps
- Epley = 185 × (1 + 5 / 30) = 215.8 lb
- Brzycki = 185 × 36 / (37 − 5) = 208.1 lb
- Estimated bench 1RM = (215.8 + 208.1) / 2 = 212 lb
In kilograms, 84 kg for 5 reps gives 98 and 94.5 kg, so an estimate of 96.5 kg.
Your Bench press weights from 50 to 100%
From the 1RM in the calculator above, rounded to the nearest 1 lb or 0.5 kg. The reps column is what the Epley and Brzycki formulas predict at each percentage (formulas solved for reps).
| % of 1RM | Weight (lb) | Reps (Epley to Brzycki) |
|---|---|---|
| 100% | 212 | 1 |
| 95% | 201 | 1.6 to 2.8 |
| 90% | 191 | 3.3 to 4.6 |
| 85% | 180 | 5.3 to 6.4 |
| 80% | 170 | 7.5 to 8.2 |
| 75% | 159 | 10 to 10 |
| 70% | 148 | 12.9 to 11.8 |
| 65% | 138 | 16.2 to 13.6 |
| 60% | 127 | 20 to 15.4 |
| 55% | 117 | 24.5 to 17.2 |
| 50% | 106 | 30 to 19 |
Reps people actually do at 90, 80 and 70%
Formula predictions next to the averages measured in a 2024 meta-analysis of about 7,000 people (Nuzzo and colleagues). The paper gives separate figures for the bench press; for other lifts it gives a general model. Values marked "~" are the rounded figures stated in the paper's text; "n/s" means the paper does not state one.
| % of 1RM | Epley | Brzycki | Measured, bench | Textbook table |
|---|---|---|---|---|
| 90% | 3.3 | 4.6 | ~4 | 4 |
| 80% | 7.5 | 8.2 | ~9 | 8 |
| 70% | 12.9 | 11.8 | ~14 | 11 |
What changes versus the general 1RM calculator
- Defaults: 185 lb for 5 reps, a bench press set, instead of 225 lb for 5 on the general 1RM calculator.
- Bench press reps table: the measured column uses the bench press figures from Nuzzo and colleagues (2024), who found the bench press needed its own table. At 70% of 1RM the measured average (about 14 reps) is above both formulas (11.8 to 12.9), so a high-rep bench set may estimate a 1RM a little above your real one; at 90% the formulas and the data are close.
- Same formulas: the estimate itself is the same Epley and Brzycki average as the general calculator, so the two pages give the same 1RM for the same set.
Frequently asked questions
How do I calculate my bench press 1RM?
Do one set of bench press close to failure, between 1 and 12 reps, and enter the weight and the reps. The calculator averages the Epley and Brzycki formulas. For 185 lb done for 5 reps, Epley gives 215.8 lb, Brzycki gives 208.1 lb, and the estimate is 212 lb.
Is a 1RM bench calculator accurate?
It is close for the average lifter at low and moderate reps. A 2024 meta-analysis of about 7,000 people found bench pressers did about 4 reps at 90% of their max, 9 at 80% and 14 at 70%; the two formulas predict 3.3 to 4.6, 7.5 to 8.2 and 11.8 to 12.9 reps at those loads. Individuals vary, so treat the number as an estimate and test heavy singles only with a spotter.
Does the bench press need its own 1RM table?
The 2024 meta-analysis by Nuzzo and colleagues found that reps at a given percentage differed enough on the bench press and the leg press to give each its own table, while one general table fit the other exercises. The formulas in this calculator are the same for every lift; the table on this page shows the bench press figures next to them.
Can I use this bench press calculator in kilograms?
Yes. Switch the units to kg and the weight you typed is converted (1 lb = 0.45359237 kg). Results are rounded to the nearest 0.5 kg; 84 kg for 5 reps gives an estimated 1RM of 96.5 kg.
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Medical disclaimer
This calculator gives an estimate, not medical advice. Equations predict the average of a group; your own needs can sit 10% or more above or below. It is built for healthy adults. If you are pregnant or breastfeeding, under 18, living with a medical condition such as diabetes, kidney disease or an eating disorder, or taking medication that affects appetite or weight, ask your doctor or a registered dietitian before acting on these numbers.
Sources
- Epley B. Poundage Chart. In: Boyd Epley Workout. Lincoln, NE: Body Enterprises; 1985. (read 2026-10-24)
- Brzycki M. Strength testing: predicting a one-rep max from reps-to-fatigue. J Phys Educ Recreat Dance. 1993;64(1):88-90. DOI: 10.1080/07303084.1993.10606684 (read 2026-10-24)
- Richens B, Cleather DJ. The relationship between the number of repetitions performed at given intensities is different in endurance and strength trained athletes. Biol Sport. 2014;31(2):157-161. DOI: 10.5604/20831862.1099047 (read 2026-10-24)
- Nuzzo JL, Pinto MD, Nosaka K, Steele J. Maximal number of repetitions at percentages of the one repetition maximum: a meta-regression and moderator analysis of sex, age, training status, and exercise. Sports Med. 2024;54(2):303-321. DOI: 10.1007/s40279-023-01937-7 (read 2026-10-24)