Bench Press Calculator

What Is the Bench Press Calculator?

The Bench Press Calculator estimates your one-rep max from a set you have already performed, then lists training loads as percentages of that max. It supports the two most widely used estimation formulas, Epley and Brzycki, and accepts kilograms or pounds. For other lifts and formula comparisons, see the One Rep Max Calculator, the 5/3/1 Lifting Calculator, and the Ape Index Calculator to see how arm length affects pressing leverage.

How the Calculation Works

Enter the weight lifted and the number of reps, from 1 to 10. The Epley formula is:

$$\text{1RM}_{\text{Epley}} = \text{weight} \times \left(1 + \frac{\text{reps}}{30}\right)$$

The Brzycki formula tends to be more conservative at higher rep counts:

$$\text{1RM}_{\text{Brzycki}} = \text{weight} \times \frac{36}{37 - \text{reps}}$$

The tool then multiplies the estimated max by training percentages from 60 to 100% to show working loads for endurance, hypertrophy, strength and max effort.

Worked Example

You bench 100 kg for 5 reps. Epley gives 100 x (1 + 5/30) = 116.7 kg. Brzycki gives 100 x 36 / (37 - 5) = 112.5 kg, so the two differ by about four kilograms. Using the Epley estimate, an 80% hypertrophy set is 116.7 x 0.80 = 93.3 kg, and a 95% strength single is 116.7 x 0.95 = 110.9 kg.