Bench Press Calculator
Estimate your one-rep max (1RM) and find the optimal weight for different rep ranges based on your bench press performance.
Published by:
isCalculator Editorial Team
Was this calculator helpful?
How to use this tool?
How to Use the Bench Press Calculator
- Enter the weight you lifted (in pounds) in the "Weight Lifted" field. Use a value greater than 0, e.g., 185.
- Enter the number of reps performed (between 1 and 30) in the "Number of Reps" field, e.g., 5.
- Click the "Calculate" button.
- View your estimated one-rep max (1RM) displayed in green, calculated using the Epley formula.
- Below, see suggested weights for different rep ranges (1RM, 2-3 reps, 4-6 reps, etc.) to guide your training.
Note: This calculator uses pounds (lbs). Ensure your inputs are valid numbers for accurate results.
Previous Results
| Result | Inputs | Date |
|---|
Frequently Asked Questions
The Epley formula estimates your one-rep max (1RM) based on the weight you lifted and the number of reps performed. It is calculated as: 1RM = weight × (1 + reps/30).
The calculator provides a reasonable estimate for most people, but individual variation exists. It is best used as a guide for training purposes.
Yes, the formula can be applied to any weightlifting exercise, but it is most commonly used for bench press, squat, and deadlift.
