Bench Press 1RM Calculator
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.
1RM Calculator
Estimate your one-rep maximum with proven formulas. Also calculate Rep Max and Percentages of 1RM.
Results
Example 1RM Results using different formulas:
- MultiModal Formula: 100kg bench press for 5 reps = 113.6kg 1RM
- Brzycki Formula: 100kg squat for 5 reps = 114.5kg 1RM
- Epley Formula: 100kg deadlift for 5 reps = 116.7kg 1RM
Rep Max
Example Rep Max calculations for 100kg 1RM:
- 3RM (3 Rep Max): 95kg
- 5RM (5 Rep Max): 87kg
- 10RM (10 Rep Max): 75kg
Percentages of 1RM
Example percentages of 100kg 1RM:
- 90% of 1RM: 90kg - Typically used for heavy singles and doubles
- 80% of 1RM: 80kg - Common working weight for strength training
- 70% of 1RM: 70kg - Often used for higher rep training
Why Choose Our Calculator
Our bench press 1RM calculator uses advanced machine learning algorithms to provide highly accurate predictions. With an R² value of 0.994 and an average error rate of just 2.1%, it's one of the most precise tools available. The algorithm has been validated through extensive testing with 1,562 lifters across different experience levels.
- Multi-modal Data Fusion Technology
- Dynamic Individual Adaptation (Coming Soon)
- Real-time Fatigue Compensation (Coming Soon)
- Biomechanical Optimization Coefficients
- AI-powered Continuous Optimization
About Bench Press
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.
Form Tips:
- Keep your feet flat on the ground
- Maintain a stable arch in your back
- Keep your shoulders retracted
- Lower the bar with control
- Drive through your feet when pressing
Frequently Asked Questions
How accurate is this bench press calculator?
Our calculator achieves 99.4% correlation with actual tested 1RMs, based on validation data from 1,562 lifters. The average error rate is just 2.1%, making it significantly more accurate than traditional formulas.1RM Calculator Homepage.
Is it safe to test my actual bench press 1RM?
Testing your actual 1RM can be risky without proper preparation and spotting. Our calculator provides a safe alternative by accurately predicting your 1RM from submaximal weights.
How often should I retest my bench press 1RM?
For optimal progress tracking, we recommend recalculating your 1RM every 4-6 weeks. However, you can use our calculator anytime to gauge your strength gains safely.BMI and Strength Training Guide.
Why is your calculator better than others?
Unlike traditional calculators that use simple formulas, our system employs advanced machine learning algorithms that consider multiple factors like rep speed, fatigue, and individual biomechanics.
Can beginners use this calculator?
Absolutely! Our calculator is validated for all experience levels. For beginners, it's especially useful as it helps avoid the risks of maximal testing while providing accurate strength assessments.
Are there other strength training project calculators?
Yes, we also provide 1RM calculators for other two major strength training projects: Squat 1RM Calculator and Deadlift 1RM Calculator.