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 |
How to use the bench PR calculator
- Type in the weight from your bench set. Add up the bar and all the weight plates on it, then enter the total in pounds (lb) or kilograms (kg).
- Enter the number of lifts you completed in a row. A single lift counts as one rep. A rep counts once the bar has reached your chest and moved back up fully. The weight behind your best estimate is one you lifted between 1 and 10 times.
- See the number for your bench PR. The number updates as you type. The table shows how much weight to load for every percentage of your max.
How the bench PR calculator works
Your bench PR here gives an estimate of your one-rep max (1RM): the greatest weight you could press on the bench in one lift. You can find this estimate without ever trying that weight. It starts with a lighter weight that you lifted several times without resting. The result here comes from a simple rule called the Epley formula, named after the coach who created it. Most bench calculators use this formula as well. If you can lift a weight more times, your estimated max goes up. Lifting 225 lb 10 times gives an estimated max of about 300 lb.
Another six well-known formulas show up as well, and each carries the name of its researcher. Each formula gives a slightly different answer. Your result appears with the lowest and highest of those answers below it, showing the range the estimate can cover. Wikipedia's one-rep max article lists where every formula comes from.
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) | – |
In the table, w means the weight you lifted and r means how many times you lifted it. Read method details to understand each formula and its accuracy.
Bench PR calculator FAQ
How do I calculate my max bench press?
Enter the weight from your bench set along with the number of times you lifted it in a row. Only count a lift after the bar has reached your chest and returned all the way up. Using both numbers, the calculator estimates the heaviest weight you could lift once.
Which formula is most accurate for bench press?
Epley and Brzycki are the two most popular formulas, and they agree at 10 reps. In a 1997 study of college students, Mayhew and Wathen came closest to what people could really lift. Every other formula came in a little lower. Open See all 7 formulas to compare all seven.
How many reps should I use for the most accurate result?
Choose a weight you lifted between 1 and 10 times, without stopping. All the formulas were built using lifts in that range. Their results begin to separate after roughly 10 reps, while at 20 reps the estimate becomes far less reliable.
Is the result my true one-rep max?
No, it's an estimate. If each rep goes all the way down and comes back up, this number usually comes close to your real max. Treat it as guidance rather than a promise. When a lift is heavy, have a spotter stand behind the bench, ready to assist with the bar.
What is a bench PR?
PR means personal record, which is the most you've ever lifted in a bench press. Your one-rep max, also called 1RM, is the greatest weight you can lift in a single try. The calculator uses a lighter weight you lifted more than once to make the estimate.
How much should I be able to bench?
The answer depends on your body weight, your sex and how long you've spent training. A common goal is to bench your own body weight for a single rep. You can find typical figures for each body weight in ExRx.net, a free exercise guide.
How do I use the training percentages?
Pick a percentage of your PR that fits your goal. If you're building strength, use 85% to 100% of your max and perform 1 to 5 reps. If you're building muscle size, use 70% to 85% and perform 6 to 12 reps. For warm-ups or many reps, work at 50% to 65%. The table gives you the weight and rep count for every percentage.