Bench Press One Rep Max Calculator
Estimate a bench press one rep maximum from a technically consistent set of one to 12 reps.
Use the heaviest clean set you completed without assistance. Do not enter a failed rep.
Calculator
Enter your numbers, then select Calculate.
How the calculator works
The result averages the Epley, Brzycki, and Lombardi estimates and also shows each formula separately.
How to use the result
Use the result as a consistent planning number. Record the inputs with the answer so a later comparison uses the same method.
Recalculate when the underlying inputs change. Avoid comparing results created with different units, measurement methods, or machine settings.
What the result does not include
One rep max formulas are less reliable at high rep counts. Technique, pause standard, fatigue, equipment, and individual strength endurance all affect the result.
Frequently asked questions
Which formula is best?
No single formula is best for every lifter. Comparing several formulas shows the size of the estimate range.
Do I need to test a true max?
No. A well performed set of 12 reps or fewer can provide a useful planning estimate without a maximal attempt.