💪Bench Press Calculator
A bench press one-rep max (1RM) calculator estimates the maximum weight you could lift once based on a submaximal effort with known weight and reps. The most common formula is the Epley equation: 1RM = weight × (1 + reps/30).
- 1Epley formula: 1RM = weight × (1 + reps/30)
- 2Brzycki formula: 1RM = weight × (36 / (37 − reps))
- 3More accurate with lower rep ranges (3–10 reps) — above 15 reps, accuracy decreases
- 4Percentage charts then help plan training loads (e.g., 80% 1RM for hypertrophy)
80kg for 8 reps=1RM estimate: ~107kg80 × (1 + 8/30) = 80 × 1.267 = 101.3 (Epley)
100kg for 5 reps=1RM estimate: ~117kg100 × (1 + 5/30) = 116.7
| Level | Bodyweight 70kg | Bodyweight 80kg | Bodyweight 90kg |
|---|---|---|---|
| Beginner | 50kg | 60kg | 65kg |
| Intermediate | 75kg | 90kg | 100kg |
| Advanced | 100kg | 120kg | 135kg |
| Elite | 130kg | 155kg | 175kg |
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