Bench Press Calculator

Use our new online Bench Press Calculator to accurately estimate your one-rep max (1RM) based on reps and weight lifted. This strength training calculator will work great for bodybuilders, powerlifters, personal trainers, and athletes who want to measure performance and track gym progress. Supports the Epley formula to deliver results instantly and on any device. Whether you’re bulking, cutting, or just chasing a new personal record, our calculator helps you stay focused on your fitness goals right from the phone in your pocket.

How to Use the Bench Press Calculator

Our Bench Press Calculator helps you estimate your one-rep max (1RM) — the maximum weight you can lift for a single repetition — based on how much weight you lift and how many reps you do. Here’s how to use it:

Enter the Weight Lifted:
Type in how much weight (in pounds) you benched during your last workout set. This should be the total barbell weight, including the bar and plates.

Enter the Number of Reps:
Add how many times you lifted that weight in a single set. This calculator is most accurate for rep ranges between 1 and 10.

Click Calculate 1RM:
Once your inputs are in, hit the “Calculate 1RM” button. The calculator will show you your estimated one-rep max using the Epley formula.

The Formula Used for Calculating 1RM

The estimated one-rep max (1RM) is calculated using the Epley formula, one of the most trusted formulas in strength training:

1RM = Weight × (1 + Reps ÷ 30)

• Weight: The total weight lifted during your set.
• Reps: The number of times you lifted that weight without failure.

Example Calculation

Let’s say you benched 185 lbs for 5 reps. The estimated one-rep max would be:

1RM = 185 × (1 + 5 ÷ 30) = 185 × 1.1667 = 215.83 lbs

So your estimated max bench press is about 216 lbs.

This calculator is ideal for lifters, trainers, athletes, and anyone serious about tracking their strength. Whether you’re training for size, power, or just beating your old PR, this tool gives you a reliable baseline to work from — no guesswork needed when you’re busy in the gym or at home.

Why Use the Bench Press Calculator

The bench press is one of the most iconic lifts in the gym, but let’s be honest — figuring out your actual one-rep max isn’t something most of us want to test every week. Trying to max out can be risky if you don’t have a spotter, or you’re not feeling 100%. That’s where this calculator comes in. It gives you a safe, fast way to estimate your strength without having to push your limits in a way that could lead to injury or burnout. It’s especially helpful if you’re following a program where percentages of your 1RM matter — now you can plug in real numbers instead of guessing.

I remember when I was training for my first powerlifting meet. I had just hit 225 lbs for 6 reps and felt amazing. But I had no clue what that translated to for a single max, and I didn’t want to risk testing it that day because my shoulders were already a little sore. I punched the numbers into a 1RM calculator like this one and it gave me a rough max of 262 lbs. Sure enough, a few weeks later when I did test it fresh, I hit 265. That gave me a lot more confidence in how I was training — and showed me that smart tracking can sometimes beat brute force.

Whether you’re new to lifting or have been in the game for years, this calculator gives you a quick snapshot of where you stand. It’s perfect for building training plans, gauging weekly progress, or just seeing how far you’ve come. No fancy apps, no complex spreadsheets — just straight-up numbers based on what you actually did in the gym. If you’re serious about strength training, this is a tool that belongs in your arsenal.