Bench Press Calculator
Estimate your one-rep max (1RM) bench press from a set you've completed, using the Epley formula, and see how it compares to your bodyweight. Enter the weight lifted, the number of reps and your bodyweight to get your estimated 1RM, strength level, and useful training percentages.
Formula
1RM = Weight × (1 + Reps / 30) [Epley]; Ratio = 1RM ÷ Bodyweight
- Uses the Epley formula: estimated 1RM = weight × (1 + reps / 30).
- The estimate is most accurate for sets of about 10 reps or fewer; very high-rep sets overestimate 1RM.
- Bodyweight ratio = estimated 1RM ÷ your bodyweight, a common way to compare strength across body sizes.
- Rough strength levels by ratio: under 1.0× beginner/novice, 1.0–1.25× novice/intermediate, 1.25–1.5× intermediate, 1.5×+ advanced.
- Training percentages (80%, 90% of 1RM) help you pick working weights for different rep ranges.
100 kg for 5 reps at 80 kg bodyweight
Inputs
- Weight Lifted: 100 kg
- Repetitions: 5 reps
- Body Weight: 80 kg
1RM = 100 × (1 + 5/30) ≈ 116.7 kg. That's about 1.46× bodyweight — an intermediate-to-advanced bench. 90% of 1RM ≈ 105 kg, 80% ≈ 93 kg.
Frequently asked questions
How is my 1RM estimated?
From a submaximal set using the Epley formula: 1RM = weight × (1 + reps/30). It predicts the most you could lift for a single rep without actually attempting a max.
How accurate is the estimate?
It's most reliable for sets of about 10 reps or fewer. The more reps you do, the more the formula tends to overestimate your true max.
What is a good bench press relative to bodyweight?
Benching 1× your bodyweight is a solid novice goal, 1.25–1.5× is intermediate, and over 1.5× is advanced for most lifters.
Should I test my actual 1RM?
Maxing out carries injury risk and needs a spotter and warm-up. Estimating from a comfortable set is safer for tracking progress.