Free Tool
Bench Press Calculator | 1RM Bench Press
Calculate your bench press one-rep max. Estimate your 1RM bench from any weight and rep count.
Built by an engineer who chases finish lines and is obsessed with data. Thomas Prommer — technology executive who has worked with Google, Apple, Nike, Adidas, Netflix and other global brands. Also an Ironman finisher, HYROX Pro Division competitor, and marathon runner. These tools combine engineering rigor with real race experience.
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.