Bench Press 1RM Calculator
Estimate your bench press one rep max with five proven formulas.
Bench Press 1RM Calculator
Estimated one rep max
How the calculators work
The calculator compares five established formulas to give you a useful range of 1RM estimates:
Every calculated 1RM is an estimate. Use the range as a training guide, and choose working weights that match your experience, technique, and current condition.
Method and source:Five tested 1RM formula models (Epley, Brzycki, McGlothin, Lombardi, O'Conner)
Last reviewed: July 2026
How to use this calculator
Use the calculator as a practical starting point, then apply the result in the context of your training, recovery, and individual response.
- 1Enter the requested measurements or performance data.
- 2Choose the units and options that match your situation.
- 3Calculate, review the method and limitations, and adjust sensibly.
Frequently asked questions
How does this calculator work?
The calculator compares five established formulas to give you a useful range of 1RM estimates:
How accurate is this calculator?
Every calculated 1RM is an estimate. Use the range as a training guide, and choose working weights that match your experience, technique, and current condition.
Using your results
Every calculated 1RM is an estimate. Use the range as a training guide, and choose working weights that match your experience, technique, and current condition.
Safety tips
- Warm up thoroughly before attempting heavy lifts.
- Use controlled movement and proper technique.
- Use a spotter or safety equipment for near-maximal lifts.
- Increase the load gradually to reduce injury risk.
- Stop if you feel pain and allow enough time for recovery.
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