Bench PR Calculator: Max Bench (1RM)
Enter a set you benched to see your estimated one-rep max instantly.
Your bench PR
– lb
Bench press percentages
| % of PR | Weight | Reps you can get |
|---|---|---|
| 100% | – | 1 |
| 95% | – | 2 |
| 90% | – | 3 |
| 85% | – | 5 |
| 80% | – | 8 |
| 75% | – | 10 |
| 70% | – | 13 |
| 65% | – | 16 |
| 60% | – | 20 |
| 55% | – | 25 |
| 50% | – | 30 |
Would you prefer having all the sets grouped together at once? Take a look at the full max chart or at known max loads.
How to use the bench PR calculator
- Enter the weight used during your bench set. Add the bar's weight to the weight of every plate. Put that combined total in pounds (lb) or kilograms (kg).
- Type in the number of lifts you completed without stopping. One lift equals one rep. Count a rep only after the bar moves down to your chest and then all the way up again. Lifting a weight from 1 to 10 times gives your best estimate.
- See the result for the bench PR. Check the table for the weight to load at each percentage of your max. The number changes as you type.
How the bench PR calculator works
Your bench PR provides an estimated one-rep max (1RM). That estimate stands for the heaviest weight you might press in a single bench press. You don't have to attempt that weight to get the estimate. It starts with a lighter weight that you lifted several times without resting between reps. The answer comes from a simple rule called the Epley formula, named after the coach who created it. Most bench calculators use this formula too. The more times you lift a weight, the higher your estimated max goes. If you lift 225 lb 10 times, the max estimate comes to about 300 lb.
Six other widely known formulas exist, and each one is named for the researcher behind it. Each formula gives a slightly different result. Under your answer, you'll see the lowest and highest results. The difference between them indicates the range for your estimate. For each formula's origin, see the Wikipedia article on the one-rep max.
See all 7 formulas
| Formula | Estimated PR |
|---|---|
| Epleyw × (1 + r ÷ 30) | – |
| Brzyckiw × 36 ÷ (37 − r) | – |
| Lombardiw × r^0.10 | – |
| O'Connerw × (1 + 0.025 × r) | – |
| Wathen100 × w ÷ (48.8 + 53.8 × e^(−0.075 × r)) | – |
| Mayhew100 × w ÷ (52.2 + 41.9 × e^(−0.055 × r)) | – |
| Lander100 × w ÷ (101.3 − 2.67123 × r) | – |
See method details for each formula and how accurate it is. In the table, w stands for the weight you lifted and r for the number of times you lifted it.
Bench PR calculator FAQ
How do I calculate my max bench press?
Enter the weight from your bench set along with the number of consecutive lifts you finished. Count a lift only after the bar moves to your chest and then all the way up again. Used together, the two numbers help the calculator estimate the heaviest weight you could lift in one attempt.
Which formula is most accurate for bench press?
Epley and Brzycki are the two most popular formulas. At 10 reps, both produce the same result. In a 1997 study of college students, Mayhew and Wathen came closest to people's actual lifting ability. All the other formulas gave a slightly lower number. Open See all 7 formulas to compare all seven formulas.
How many reps should I use for the most accurate result?
Choose a weight that you lifted for 1 to 10 reps without stopping. Each of these formulas was built from lifts in that range. Past about 10 reps, the results begin to vary. The estimate becomes much less reliable by the time you reach 20 reps.
Is the result my true one-rep max?
No, the figure is an estimate. Usually, the number is close to your real max if every rep brings the bar fully down and returns it fully up. Treat the figure as guidance, not a promise. When lifting heavy weights, have a spotter stand behind the bench and prepare to assist with the bar.
What is a bench PR?
PR means personal record. This means the highest weight you've ever bench pressed. Also known as 1RM, a one-rep max is the greatest weight you can manage in one attempt. To make its estimate, the calculator uses a lighter weight you lifted more than once.
How much should I be able to bench?
Your training length, body weight and sex all affect the answer. Benching your own body weight for one rep is a common personal goal. You can find typical figures for each body weight in ExRx.net, which is a free exercise guide.
How do I use the training percentages?
Pick a PR percentage that fits your goal. To build strength, complete 1 to 5 reps at a weight between 85% and 100% of your max. For muscle size, do 6 to 12 reps at 70% to 85%. When warming up or doing high-rep work, choose a weight between 50% and 65%. Every percentage in the table lists its weight and rep count.