Bench Max Calculator
Estimate your one-rep max (1RM) for the bench press based on the weight and reps you can perform. Use this to plan your training intensity and track progress.
Published by:
isCalculator Editorial Team
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How to use this tool?
How to Use the Bench Max Calculator
This tool estimates your one-rep max (1RM) for bench press using the Epley formula and calculates training zones. All values are in pounds (lbs).
- Enter Weight Lifted – Input the weight you used (e.g., 185 lbs). Must be a positive number.
- Enter Number of Reps – Input the reps performed (1–30).
- Click "Calculate 1RM" – Your estimated one-rep max appears, along with training zones at 65%, 75%, 85%, and 90% of that max.
Tip: Use the training zones to plan your sets: e.g., 65% for endurance, 85% for strength.
Previous Results
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Frequently Asked Questions
The Epley formula estimates your one-rep max (1RM) as: weight × (1 + reps/30). It is a commonly used formula in strength training.
The Epley formula provides a reasonable estimate for most lifters, but individual variation exists. It's best used as a guideline for training loads.
Yes, the formula can be applied to other compound lifts like squats and deadlifts, though it was originally developed for bench press.
