Bench press calculator
Enter a set you have benched to estimate your one-rep max and the weight for 3, 5, 8 or 12 reps. In kilograms or pounds, using the Epley formula.
1RM calculator
Estimated one-rep max
76kg
From 60 kg × 8 reps, with weight × (1 + reps ÷ 30).
GymTribe works this out for every set you log.
Weight for other rep counts
| 1 rep | 100% | 76 kg |
|---|---|---|
| 3 reps | 91% | 69 kg |
| 5 reps | 86% | 65 kg |
| 8 reps (your set) | 79% | 60 kg |
| 10 reps | 75% | 57 kg |
| 12 reps | 71% | 54.5 kg |
Which set to enter
Use a recent set of 2 to 8 reps that you took close to failure, with the bar touching your chest on every rep. Estimates from sets of 10 or more reps, or from sets with reps left in the tank, come out low or high by 5 to 10%.
A touch-and-go set estimates a little higher than a paused set. Whichever you use, use the same style every time you check, so the number moves because you got stronger.
Working weights from a max
The table under the result turns the estimate into weights for other rep counts: about 91% of your max for a triple, 86% for a set of 5, 79% for 8 and 71% for 12. Those are the percentages the Epley formula implies.
Many bench programs prescribe sets at 70 to 85% of max. Pick the row for the reps you plan, round down to the plates you have, and adjust by how the first set feels.
Testing a true max
If you want a real single, warm up with the bar, then 50, 70, 85 and 95% of the estimate for a few reps each, then attempt the number. Use a spotter or set the safety arms just below chest height.
Logging each set in GymTribe does the estimate for you: the bench press chart shows your estimated 1RM and heaviest weight over time, and a New PR alert fires when a set beats either.
Read the bench press guide for muscles worked and technique, compare it with the incline bench press, or use the general 1RM calculator for squats and deadlifts.
More free tools
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- Macro calculatorProtein, carbs and fat in grams for your calories.
- Protein calculatorHow much protein a day, and per meal.
- 1RM calculatorEstimated one-rep max from any set, in kg or lb.
- Recipe calorie calculatorCalories and macros per serving of anything you cook.
These tools give estimates from standard formulas. They are not medical or dietary advice; if you have a health condition, are pregnant, or are under 18, ask a clinician or registered dietitian before changing how you eat or train.
Bench press calculator: questions people ask
How do I calculate my bench press max?
Take the weight and reps of a hard set and apply the Epley formula: weight × (1 + reps ÷ 30). A set of 6 at 80 kg estimates 80 × 1.2 = 96 kg. The calculator above does the arithmetic and shows the breakdown.
What percentage of my max should I bench for 5 reps?
About 86% by the Epley formula. For an estimated max of 100 kg that is 86 kg; round to 85 kg for a comfortable set of 5 or 87.5 kg for a hard one.
Is a bench press calculator accurate?
Within about 5% for sets of 2 to 8 reps taken close to failure, which is good enough to plan training. It is rougher for high-rep sets and for lifters who are much stronger at low reps than high reps, or the reverse.
Is this the same as a bench PR calculator?
Yes. Your estimated one-rep max is your projected PR. Enter your best recent set and the result is the single the formula predicts; GymTribe tracks the same figure as a personal record on each exercise.
Does it work for dumbbell or incline bench?
The formula works for any lift, including dumbbell and incline presses, but each has its own max. Enter a set from the lift you want the number for; do not convert between them.
How does GymTribe track my bench press?
Log the weight and reps of every set under Bench Press. Each session adds a point to the heaviest weight and estimated 1RM charts, and the exercise keeps records for weight, estimated 1RM, reps, set volume and session volume.