Bench Press Calculator
Estimate Bench Press 1RM
Formula
Epley: 1RM = Weight x (1 + Reps/30); Brzycki: 1RM = Weight x (36 / (37 - Reps)); Estimated 1RM = Average of both
Frequently Asked Questions
How do I calculate my bench press one-rep max?
Use a weight you can lift for multiple reps and apply a formula. The Epley formula is: 1RM = Weight x (1 + Reps/30). The Brzycki formula is: 1RM = Weight x (36 / (37 - Reps)). These are most accurate for 2-10 reps.
What is a good bench press for my weight?
For men, pressing your body weight (1x BW) is considered intermediate. A 1.5x body weight bench is advanced. For women, a 0.75x body weight bench is intermediate and 1x body weight is advanced.
How often should I test my bench press max?
Test your true 1RM no more than once every 8-12 weeks. Frequent maximal attempts increase injury risk. Instead, use submaximal estimates (3-5 rep sets) to track progress more safely.
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