Bench Calculator

The One Rep Max Bench Calculator allows users to estimate their maximum bench press capacity based on weight lifted, reps performed, and selected calculation formula, providing additional breakdowns at 90%, 80%, 70%, and 60% of the estimated maximum.

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Using the One Rep Max Bench Calculator

The One Rep Max Bench Calculator is a useful tool for estimating your one-repetition maximum (1RM) for bench pressing, which is the maximum amount of weight you can lift in a single repetition. This guide will walk you through using the calculator’s features.

Step 1: Enter the Weight Lifted

Begin by locating the field labeled Weight Lifted (lbs). You are required to enter the amount of weight you lifted during your exercise. Be sure to input a value between 1 and 1000 pounds. This field is mandatory and must be completed to proceed with the calculation.

Step 2: Input the Number of Repetitions

Next, find the field labeled Repetitions Performed. Enter the total number of repetitions you successfully completed at the weight specified in the previous step. The valid range for repetitions is between 1 and 30. Like the weight field, this input is necessary for the calculator to generate an accurate estimate.

Step 3: Choose a Calculation Formula

The calculator provides three different formulas to estimate the one-rep max. Locate the Calculation Formula section and choose one of the following options:

  • Brzycki Formula
  • Epley Formula
  • Lander Formula

The choice of formula may affect the outcome, as each uses a different method to estimate the 1RM. This field is also required to perform the calculation.

Step 4: View Your Results

After filling out the inputs, the calculator will compute your estimated one-rep max and other relevant percentages. The results are displayed in the following fields:

  • Estimated One Rep Max: This is the calculated maximum weight you can lift for one repetition, based on the formula and inputs provided.
  • 90% of 1RM: Represents 90% of your estimated one-rep max.
  • 80% of 1RM: Represents 80% of your estimated one-rep max.
  • 70% of 1RM: Represents 70% of your estimated one-rep max.
  • 60% of 1RM: Represents 60% of your estimated one-rep max.

All results are formatted in pounds (lbs), with each value rounded to one decimal place for accuracy.

Utilize this information to better understand your lifting capacity and tailor your training program accordingly.