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Bench Press 1RM Calculator
Calculate your bench press 1RM. The classic upper body pushing benchmark for horizontal pressing strength.
Calculate Your 1RM
Most accurate with 1-10 reps
Uses the Epley formula: 1RM = weight × (1 + reps/30). Most accurate with 1-10 rep sets.
Bench Press Strength Standards
General benchmarks for bench press strength levels.
Beginner
0.5-0.75x BW
Intermediate
0.75-1.25x BW
Advanced
1.25-1.75x BW
Elite
1.75x+ BW
How the Epley Formula Works
The Epley formula is one of the most widely used methods for estimating one-rep max from submaximal lifts. It's particularly accurate for sets of 1-10 reps and is used by strength coaches worldwide.
1RM = weight × (1 + reps ÷ 30)Why Track Your Bench Press 1RM?
Objective Progress Tracking
Your 1RM gives you a concrete number to track over weeks and months.
Program With Precision
Use percentage-based programming to hit the right intensity for your goals.