Calculate Your One Rep Max for Bench Press
Free scientific calculator to predict your bench press one-rep max (1RM). Get accurate estimates without the risk of actual maximum testing.
Estimate your one-rep maximum with proven formulas. Also calculate Rep Max and Percentages of 1RM.
Each formula below is shown with the same input: 100 kg lifted for 5 reps. The spread between formulas is the point.
| Formula | 100 kg × 5 reps |
|---|---|
| MultiModal | 113.9 kg |
| Brzycki | 112.5 kg |
| Epley | 116.7 kg |
| Lander | 113.7 kg |
Working weights derived from a 100 kg one-rep maximum. Treat them as starting points, not tested limits.
| Rep max | Working weight |
|---|---|
| 1RM | 114.2 kg |
| 3RM | 103.8 kg |
| 5RM | 97.9 kg |
| 8RM | 90.1 kg |
| 10RM | 85.6 kg |
| 12RM | 81.5 kg |
Why MaxRep
Our bench press 1RM calculator estimates from a recent working set using seven published formulas. Formula accuracy depends on the exercise, the rep range, and how close the set was to failure, so the calculator shows the range rather than one precise figure.
The lift
The bench press is a fundamental upper body strength exercise that primarily targets the chest (pectoralis major), front deltoids, and triceps. It's one of the three powerlifting movements and a key indicator of upper body strength.
Published formula comparisons disagree on which equation is most accurate, and the answer changes with the exercise, the rep range, and how close the set was to failure. That is why this calculator shows several formulas side by side and treats the result as a reference range rather than a fixed number.1RM Calculator Homepage.
Testing your actual 1RM can be risky without proper preparation and spotting. Our calculator provides a safer alternative by estimating your 1RM from submaximal weights.
For consistent progress tracking, we recommend recalculating your 1RM every 4-6 weeks. You can also use the calculator anytime to gauge strength gains safely.BMI and Strength Training Guide.
It does not claim to know your true max from a single set. It shows seven established formulas side by side, keeps the spread visible, and treats the result as a range to plan around.
Yes. It works from a recent submaximal set, so it is useful for beginners who want to avoid the risks of testing a true max while still getting a strength estimate.
Yes, we also provide 1RM calculators for other two major strength training projects: Squat 1RM Calculator and Deadlift 1RM Calculator.