Free Online Tool
Bench Press Calculator
Estimate your one rep max (1RM) in seconds. Enter the weight you lifted and reps completed — get five proven formulas, your plate loading, strength level and a full percentage chart instantly.
5 proven formulas No sign-up Lbs & Kgs Instant results
Calculate My 1RM
Enter your weight and reps to see your estimated 1RM
Estimated One Rep Max
0 lbs
Strength level: --
Epley
0
Brzycki
0
Lander
0
Lombardi
0
O'Conner
0
Average
0
Plates Per Side
Training Percentages
| % | Weight | Reps | Goal |
|---|
Simple & Fast
How Bench Press Calculator Works
Four steps turn an ordinary set into a complete strength profile — no accounts, no spreadsheets.
1
Enter your set
Type the weight you lifted and choose pounds or kilograms.
2
Add your reps
Select how many clean reps you completed — accuracy is best at 3–8 reps.
3
Optional bodyweight
Add bodyweight and sex to unlock your strength-level rating.
4
Read the results
Instantly see your 1RM, five formulas, plate loading and percentages.
Reference
Bench Press Percentage Chart
Once you know your 1RM, use these intensities to program every training goal.
| % of 1RM | Rep Range | Training Goal | What It Builds |
|---|---|---|---|
| 95% | 1–2 | Strength | Maximal strength & neural drive |
| 90% | 2–3 | Strength | Heavy strength, low fatigue |
| 85% | 3–5 | Strength | Strength with some volume |
| 80% | 4–6 | Hypertrophy | Strength–size crossover |
| 75% | 6–8 | Hypertrophy | Classic muscle building |
| 70% | 8–10 | Hypertrophy | Volume & muscle growth |
| 65% | 10–12 | Endurance | Conditioning & work capacity |
| 60% | 12–15 | Endurance | Muscular endurance |
| 50% | 15–20 | Endurance | Warm-ups & technique work |
Questions
Frequently Asked Questions
How accurate is the bench press calculator?
Estimates are most accurate at lower rep counts (1–8). Beyond about 10 reps, individual endurance differences make all formulas less reliable, so we show five at once plus an average.
Which formula should I trust?
Epley is the most widely used and is our default. For a single conservative figure, the average of all five formulas is a safe bet.
What reps give the best estimate?
A set taken near failure in the 3–6 rep range gives the most reliable 1RM estimate.
Is my data saved or shared?
No. Every calculation runs entirely in your browser. Nothing you enter is sent to a server, stored or shared.