Bench Max Calculator: Calculate Your 1-Rep Max & PR (Kg/Lbs)

    By
    Farhana Bhatt
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    Discover your bench press strength instantly with our bench max calculator. Therefore, estimate 1RM safely using science-backed formulas—perfect for programming and progress tracking.

    Bench Max Calculator

    Estimate your 1-Rep Bench Press PR

    Note: 1-10 reps are most accurate.

    Why Calculate Bench Max?

    Your bench 1RM benchmarks upper body power. Moreover, it sets training percentages for hypertrophy (70-85% 1RM) or strength (85-95%). For example, elite lifters hit 1.5-2x bodyweight. Additionally, avoid injury by submax testing.​

    Top 1RM Formulas for Bench Press

    Our tool averages these validated equations:​

    Epley: 1RM = Weight × (1 + Reps/30)​

    Brzycki: 1RM = Weight × 36 / (37 – Reps)​

    Lombardi: 1RM = Weight × Reps^0.10​

    Best for 3-12 reps (±5% accuracy).​

    Example: 200 lbs × 6 reps = ~235 lbs 1RM (Epley).​

    Bench Press Percentages Table

    % of 1RMRepsTraining Focus
    95-100%1-2Max Strength ​
    85-95%3-5Power
    75-85%6-8Strength/Hypertrophy
    60-75%8-12Hypertrophy ​

    Therefore, scale workouts precisely.

    How to Use the Bench Max Calculator

    1. Input weight (lbs/kg) and reps (3-12 reps optimal).
    2. Choose units; get 1RM across formulas.
    3. View percentages and PR history.​

    Safety First: Warm up thoroughly; retest every 4 weeks.

    Calculate your bench max today—crush your PR!