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Bench Press Max Calculator
Your bench press set
Enter a set you finished with good form — a set of 3 to 10 reps gives the most reliable estimate.
Example: 185 lb for 8 reps — Epley 234.3 lb, Brzycki 229.7 lb, so about 230–234 lb.
Behind the numbers
How your bench press max is calculated
Your one rep max (1RM) is the heaviest weight you can bench press once with good form. Testing it directly is tiring and risky, so this calculator estimates it from a lighter set you already did. Enter the weight you lifted and how many reps you managed, and it applies two well-known formulas — Epley and Brzycki — then shows both answers and their average. The two formulas rarely agree exactly, so the range between them is the honest answer: your true max is probably somewhere in between. The table below turns your 1RM into training weights, so you can pick a load for any rep target without guessing.
Epley: 1RM = weight × (1 + reps ÷ 30). Worked example: 185 × (1 + 8 ÷ 30) = 185 × 1.2667 = 234.3 lb.
Brzycki: 1RM = weight × 36 ÷ (37 − reps). Worked example: 185 × 36 ÷ (37 − 8) = 185 × 36 ÷ 29 = 6660 ÷ 29 = 229.7 lb.
Average: (234.3 + 229.7) ÷ 2 = 232.0 lb.
The percentage table uses the Brzycki curve: % of 1RM for n reps = (37 − n) ÷ 36 × 100. For 5 reps that is 32 ÷ 36 = 88.9%, and 88.9% of 229.7 lb is 204.1 lb. For 8 reps the table gives 80.6% of 229.7 lb = 185.0 lb — exactly the weight lifted, which is a good check that the table is consistent.
Training weights
Percent of 1RM for 1–10 reps
For the example above (185 lb × 8 reps, Brzycki 1RM of 229.7 lb), the weights you can expect to lift are:
| Reps | % of 1RM | Weight (lb) |
|---|---|---|
| 1 | 100.0% | 229.7 |
| 2 | 97.2% | 223.3 |
| 3 | 94.4% | 216.9 |
| 4 | 91.7% | 210.5 |
| 5 | 88.9% | 204.1 |
| 6 | 86.1% | 197.8 |
| 7 | 83.3% | 191.4 |
| 8 | 80.6% | 185.0 |
| 9 | 77.8% | 178.6 |
| 10 | 75.0% | 172.2 |
Tips before you lift
Use a set of 3 to 10 reps for the best estimate — 1-rep and 12-rep sets are the least accurate inputs.
Count only clean reps with full range of motion — bar to chest, full lockout; a sloppy last rep inflates your estimate.
Epley usually runs a little high and Brzycki a little low, so plan training weights from the middle of the range.
Retest every 6 to 8 weeks; your max moves as you get stronger, and old numbers lead to wrong training loads.
Never test a true 1RM alone — always use a spotter and safety bars on the bench press.
Good to know
Frequently asked questions
How accurate is a bench press max calculator?
For most lifters it lands within about 5% of a real tested max when the input set is 3 to 10 reps. It is an estimate, not a measurement — sleep, fatigue, and technique on the day all shift the real number. Bench press estimates are usually a little less exact than squat or deadlift estimates, because small changes in bar path and arch change the lift.
Which formula is better, Epley or Brzycki?
Neither is clearly better; Epley tends to overestimate slightly and Brzycki tends to underestimate slightly, especially above 8 reps. That is why this calculator shows both — the truth is usually between them.
Can I use kilograms instead of pounds?
Yes. Pick kilograms in the unit menu and enter your weight in kilograms — the answer comes out in kilograms. The formulas work in any unit, as long as the input and the answer use the same one.
Why only 1 to 12 reps?
Both formulas were built and checked on low-rep strength sets. Past 12 reps, endurance matters more than strength and the estimates drift far from reality.