Bench Press 1RM Calculator
Calculate your bench press one rep max with exercise-specific tips and guidance.
Calculate Your 1RM
Enter your weight and reps above to calculate your estimated 1RM
For best accuracy, use a weight you can lift for 3-10 reps
About 1RM Formulas
Epley Formula: Most accurate for lower rep ranges (1-6 reps). Commonly used in strength training.
Brzycki Formula: More conservative estimates. Better for higher rep ranges (6-12 reps).
Lander Formula: Middle ground between Epley and Brzycki. Good all-around accuracy.
Note: These are estimates. Your actual 1RM may vary based on factors like fatigue, technique, and training experience. Always use a spotter when testing maxes.
Form Tips
- ✓Arch your back slightly and retract shoulder blades
- ✓Keep feet flat on the floor for stability
- ✓Lower the bar to mid-chest, not neck
- ✓Drive through your legs for power transfer
Common Mistakes
- ✗Bouncing the bar off chest
- ✗Flaring elbows too wide (90°)
- ✗Lifting hips off the bench
Form Cues
Formula Accuracy
High accuracy. Formulas work best for bench press. Use Brzycki for 5+ reps, Epley for lower reps.
Average Strength Levels
Male
Female
Frequently Asked Questions
How do I calculate my Bench Press 1RM?
To calculate your Bench Press 1RM: enter the weight you lifted and the number of reps completed. The calculator will apply the Epley, Brzycki, and Lander formulas to estimate your one rep max.
How accurate is the 1RM calculator for Bench Press?
High accuracy. Formulas work best for bench press. Use Brzycki for 5+ reps, Epley for lower reps.
What muscles does Bench Press work?
Bench Press primarily targets: Chest, Triceps, Front Delts.
What is a good Bench Press 1RM?
For men: beginner 60kg, intermediate 100kg, advanced 140kg. For women: beginner 30kg, intermediate 50kg, advanced 75kg.
Other Exercise Calculators
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