Bench Press Calculator
Enter a recent bench press set of 1 to 12 reps to estimate your one rep max, the weights to use for your next sets, and the plates to put on each side of the bar.
How we got it
Your one rep max is the average of the Epley (weight x (1 + reps / 30)) and Brzycki (weight x 36 / (37 - reps)) formulas, shown with a range that widens as reps rise. Training weights use the same formulas in reverse (about 90% of your max for 3 reps, 85% for 5, 80% for 8, 75% for 10 and 70% for 12), rounded to what you can load on a 20 kg (45 lb) bar with standard plates.
Updated . Sources: Epley, 1985, Boyd Epley Workout; Brzycki, 1993, Journal of Physical Education, Recreation and Dance.
Questions
How do I find my one rep max on bench press without testing it?
Do a set of 3 to 8 hard but clean reps, then enter the weight and reps here. It is safer than a true max and close enough for planning.
What is a good bench press for my weight?
Benching your body weight for one rep is a common goal after a year or two of training. Compare yourself with your own past numbers first.
How often should I bench to get stronger?
Two or three times a week, with most sets 1 to 3 reps short of failure, works well for most people.