Bench Press Calculator

- April 25, 2025
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Calculate your one-rep max (1RM) bench press, track your strength progress, and generate training programmes based on your maximum strength.

1RM Calculator

lbs
reps

Physical Attributes (Optional)

lbs
years

Training Programme Generator

Advanced Options

About 1RM Calculations

One-rep max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. Directly testing your 1RM can be risky, especially for beginners, which is why these formulas are used to estimate your 1RM based on how much weight you can lift for multiple repetitions.

Common 1RM Formulas
  • Brzycki: Weight × (36 / (37 - Reps))
  • Epley: Weight × (1 + (0.0333 × Reps))
  • Lander: (100 × Weight) / (101.3 - 2.67123 × Reps)
  • Lombardi: Weight × Reps0.1
  • Mayhew: Weight / (0.522 + 0.419 × e(-0.055 × Reps))
  • O'Conner: Weight × (1 + 0.025 × Reps)
  • Wathan: (100 × Weight) / (48.8 + 53.8 × e(-0.075 × Reps))
Training with Percentages

Training at different percentages of your 1RM targets different aspects of muscle development:

  • 90-100%: Maximal strength and neural efficiency
  • 80-90%: Strength development
  • 70-80%: Strength and hypertrophy (muscle growth)
  • 60-70%: Hypertrophy (muscle growth)
  • Below 60%: Muscular endurance and technique
Tips for Bench Press Progress
  • Focus on proper form before increasing weight
  • Include variety in your training (e.g., close grip, incline, pause reps)
  • Strengthen supporting muscle groups (shoulders, triceps, upper back)
  • Follow a progressive overload approach
  • Ensure adequate recovery between heavy bench press sessions
  • Consider using a spotter for safety when working with challenging weights

Understanding the Bench Press Calculator

The Bench Press Calculator helps you find your one-rep max (1RM). This is the most weight you can lift for one complete repetition. With this tool, you can track how your strength improves over time. It also suggests training routines based on your maximum strength. Knowing your 1RM can guide your workout choices and help you set realistic goals.

How to Use the Calculator

Using the Bench Press Calculator is simple. You need to enter two main details: the weight you lifted and the number of times you lifted it. You also can choose a calculation method, which includes popular formulas like Brzycki and Epley. Once you fill in the information, the calculator does the Math for you!

Choosing the Right Formula

The calculator gives you various formulas to estimate your 1RM. Each formula works a bit differently, so you can see which one fits you best. Here are the options:

  • Brzycki Formula
  • Epley Formula
  • Lander Formula
  • Lombardi Formula
  • Mayhew Formula
  • O'Conner Formula
  • Wathan Formula
  • Average of All Formulas

These formulas provide different estimates, allowing you to find the one that feels most accurate for you.

Physical Attributes Matter

To get the best results, you can add some optional details about yourself. This includes your body weight, training experience, gender, and age. These factors can influence your strength levels. By including them, the calculator gives you more personalised insights into your bench press strength.

Training Program Generation

The Bench Press Calculator doesn’t just stop at calculating your 1RM. It can also help create a training program tailored to your goals. You can choose the type of training you want to focus on, whether it’s strength, hypertrophy, power, or endurance. The program duration can also be selected, ranging from 4 to 12 weeks.

Advanced Options for Precision

If you want more control over the results, the calculator includes advanced settings. You can decide how many decimal places to show in your results. Additionally, you can choose to compare your max to strength standards or round to the nearest plate. These options make the calculator highly flexible for different needs.

Understanding Your Results

Once you've used the calculator, you’ll see results that explain your strength level and percentile rank. You'll also get a breakdown of your 1RM estimates according to the different formulas you chose. This feedback helps you understand where you stand in your training journey.

Tips for Bench Press Success

To make the most of your bench pressing, keep these tips in mind:

  • Prioritise proper technique before adding more weight.
  • Vary your exercises to avoid plateaus.
  • Strengthen supporting muscles like your shoulders and triceps.
  • Increase your weights gradually for continuous improvement.
  • Rest sufficiently between heavy sessions to recover.

Using these strategies will help improve your performance and keep you safe.