Plan loads without pretending the estimate is exact
Calculate Your Estimated Bench Press 1RM
Enter the weight and repetitions from one controlled, unassisted bench press set. The calculator compares the Epley and Brzycki formulas, shows their full range, and uses the midpoint to build the loading chart.
Bench Press 1RM Calculator
Enter Your Completed Set
Use a set completed with consistent technique. Sets of 2 to 10 reps normally give the most useful estimate.
Your estimate
Bench Press 1RM Results
Honest Estimated Range
Lowest to highest formula resultEpley estimate:
Brzycki estimate:
Percentage-Based Bench Press Loading Chart
Loads are based on the midpoint estimate and rounded to a practical plate-loading increment.
| Percentage | Training Load | Typical Use |
|---|
Use the number inside a real programme
Apply the Estimate to Your Bench Press Training
This calculator estimates intensity and loading. The workout guides provide the programme structure, progression rules, and exercise context.
Powerlifting
Use percentage targets to organise heavy bench press work within a strength-focused programme.
View the Powerlifting Workout5x5 Training
Use the estimate as a reference while progression remains driven by successful working sets.
View the 5x5 Workout PlanWendler 5/3/1
Use the estimate to inform a conservative training max before applying the programme percentages.
View the Wendler 5/3/1 Programme