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Bench Press Calculator | 1RM Bench Press
Calculate your bench press one-rep max. Estimate your 1RM bench from any weight and rep count.
Bench Press Calculator
Calculate your bench press one-rep max. Estimate your 1RM bench from any weight and rep count.
How It Works
Uses Epley, Brzycki, and Lombardi formulas averaged together. Most accurate for 2-10 rep sets. The bench press is the most commonly tested upper body lift.
FAQ
What is a good bench press?
Bodyweight bench press (1x BW) is an intermediate milestone. 1.5x BW is advanced. Elite lifters press 2x+ BW.
How often should I bench?
Most programs recommend 2-3 bench sessions per week for optimal strength gains, with varying intensity.
Does grip width affect 1RM?
Yes. A wider grip reduces range of motion and may allow heavier loads, while a closer grip targets triceps more.
How accurate is a calculated bench 1RM?
Within 5-10% for 2-10 rep sets. The bench press tends to be well-predicted by these formulas.
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