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Bench press calculator — estimate your 1RM.
The bench press calculator estimates your one rep max from any working set by averaging the Epley and Brzycki formulas, then shows where that number ranks against strength standards for your bodyweight and builds a full percentage table. Enter a weight and reps below — the result updates instantly, no signup.
Your percentage training table
The bench weight to load at each % of your max, with an approximate rep range to program from.
Bench press strength standards.
Strength is best judged against bodyweight. These are bench multiples of bodyweight by training level — enter your bodyweight above to see the exact weight for each row.
| Level | Male (× bodyweight) | Male weight | Female (× bodyweight) | Female weight |
|---|---|---|---|---|
| Beginner | 0.5× | — | 0.25× | — |
| Novice | 0.75× | — | 0.5× | — |
| Intermediate | 1× | — | 0.75× | — |
| Advanced | 1.5× | — | 1× | — |
| Elite | 2× | — | 1.25× | — |
Bodyweight-relative standards adapted from ExRx.net strength standards and Strength Level community data. Ratios are guidelines — age, limb length, and training age all shift them.
The formulas, explained.
No black box. The bench estimate is the average of the two most validated strength equations — here they are in full.
1RM = W × (1 + R ÷ 30) Reads slightly high at higher reps. 80 kg × 5 → 93 kg.
1RM = W × 36 ÷ (37 − R) Reads slightly low at higher reps. 80 kg × 5 → 90 kg.
1RM = (Epley + Brzycki) ÷ 2 The balanced average — here, about 92 kg, where W is weight and R is reps.
Most accurate for bench sets of 1 to 10 reps, and best in the 3 to 8 range. Above 10 reps, muscular endurance skews the estimate. Brzycki is undefined at 37 reps, so this tool caps the input at 36. Worked example: an 80 kg bench for 5 reps estimates to about a 92 kg one rep max.
Related strength calculators.
Same math, dialled in per lift — plus the tracker that puts your numbers to work.
Bench press questions.
How do I calculate my bench press max?
To calculate your bench press max, do a clean set to near failure, note the weight and reps, then apply a 1RM formula. This calculator averages the Epley and Brzycki equations, so a 100 kg bench for 5 reps estimates to about a 115 kg one rep max. Sets of 3 to 8 reps give the most accurate result.
Is a 100 kg bench press good?
A 100 kg (225 lb) bench press is a solid intermediate lift for most men and a genuinely advanced number for most women. Strength is best judged against bodyweight: benching your own bodyweight is a common intermediate milestone, and a 1.5 times bodyweight bench is advanced territory.
How much should I be able to bench press?
A reasonable target is benching your own bodyweight, which most men reach at the intermediate stage and women around the advanced stage. Enter your bodyweight in this tool and it shows the bench weight for every level, from beginner (about half bodyweight for men) to elite (roughly double).
How accurate is a bench press calculator?
For sets of 1 to 10 reps the bench estimate is usually within about 5 to 10 percent of a true tested max. Accuracy is best in the 3 to 8 rep range and falls off above 10 reps, where muscular endurance and conditioning skew the number more than pure strength.
Is this bench press calculator free?
Yes, completely free with no signup. Save the result to your Nishaana account and it auto-applies your estimated bench max to your next workout, so your percentage and progression targets are filled in for you at the bench.
Save your bench. Track it.
Free in your browser — Nishaana auto-applies your bench max to every session, so your percentage targets are filled in at the rack.
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