Bench Press Calculator
Estimate your bench press one rep max from any weight and rep count, with a full percentage table.
Reviewed October 7, 2026 Runs in your browser — inputs are never stored
Bench Press Calculator
Estimated 1 Rep Max
93.3 kg
Epley formula
| % | Weight | Est. Reps |
|---|---|---|
| 100% | 93.3 kg | 1 |
| 95% | 88.7 kg | 1 |
| 90% | 84.0 kg | 2 |
| 85% | 79.3 kg | 3 |
| 80% | 74.7 kg | 5 |
| 75% | 70.0 kg | 6 |
| 70% | 65.3 kg | 8 |
| 65% | 60.7 kg | 10 |
This tool provides general sports and fitness estimates for educational purposes only. It is not medical advice — consult a physician before starting or intensifying training, especially if you have a cardiovascular condition.
About the Bench Press Calculator
The bench press calculator estimates your one-rep max from a set of several reps using the Epley formula, 1RM = weight × (1 + reps ÷ 30), and lists working weights for common percentages. It avoids the risk of testing a true single, which should only be attempted with a spotter.
How to use it
- 1Enter the weight you lifted.
- 2Enter the reps completed with good form.
- 3Read your estimated 1RM and percentage table.
Worked example
80 kg for 5 reps gives an estimated 1RM of 80 × (1 + 5 ÷ 30) ≈ 93.3 kg.
Common use cases
- Setting programme weights
- Tracking strength
- Competition preparation
Frequently asked questions
A:1RM = weight × (1 + reps/30). Most accurate for sets of 2–10 reps.
A:Beginner: body weight; intermediate: 1.25×; advanced: 1.5× body weight.
Reviewed for accuracy · Last updated October 7, 2026
Formulas follow published sports-science literature and official league definitions (Karvonen heart rate reserve, Cooper and Bruce protocols, MET compendium values, and standard baseball, cricket, and basketball statistics).
CalcWisee Editorial Team
Calculator development and formula review
CalcWisee is an independent site founded by Ayman. Every calculator is built from a published formula or official definition, tested against hand-worked examples before it goes live, and corrected promptly when a reader reports an issue to ayman@calcwisee.com.
Expertise: Financial mathematics, Health and fitness formulas, Applied mathematics, Unit conversion standards
References & sources