Bench Press Max Calculator
Estimate your one-rep max on the bench press (or any lift) from a weight you can do for multiple reps, using the Epley and Brzycki formulas.
Estimated 1-rep max
—
Brzycki estimate —
85% for strength work —
70% for volume —
Estimates are most reliable at 10 reps or fewer. Warm up fully and use a spotter when testing.
✉ Email me this result
</> Embed this calculator
Paste this into any website or blog post. It is free — the small "powered by" link must stay visible.
How it works
Epley: 1RM = w × (1 + reps/30); Brzycki: 1RM = w × 36/(37−reps)Frequently Asked Questions
How do I estimate my one-rep max without maxing out?
Do a set of 3–8 reps to near failure and enter it: benching 100 kg for 5 reps estimates a 1RM of about 116 kg. Estimates are most accurate under 10 reps — beyond that they drift high.
Which formula is more accurate, Epley or Brzycki?
They agree closely at low reps and diverge as reps rise; Epley tends slightly higher, Brzycki slightly lower. This calculator shows both and an average so you can judge.
Should I train at my one-rep max?
Rarely — most strength gains come from working at 70–90% of 1RM for multiple reps. Knowing your max lets you set those percentages correctly, which is its real value.