Anton YefanovWhich bench set to enter
Use a flat barbell bench press with the bar touching your chest and a full lockout, since a shorter range of motion inflates the estimate. Count the bar: a standard bar adds 20 kg or 45 lb to whatever plates you loaded. A set of 3 to 6 reps taken close to failure gives the most useful number, because long sets on the bench tend to be limited by the triceps and shoulders tiring rather than by maximal strength.
Incline, close grip and dumbbell bench
Estimate each variation from its own set. An incline or close grip bench is usually lighter than the flat bench, and the gap differs between lifters, so a flat bench max does not convert reliably into either. For dumbbells, enter the weight of one dumbbell and keep that convention every time you compare.
Using your bench max in a program
Most bench programs work between 70% and 85% of the max for sets of 3 to 8. Upper body lifts usually progress in smaller steps than squats and deadlifts, so expect to add 1 to 2.5 kg (2.5 to 5 lb) at a time once the early beginner gains slow down. Re-estimate from a fresh hard set every few weeks instead of testing a true max.
How to calculate your one rep max by hand
The Epley formula needs nothing more than a phone calculator.
Take a recent hard set and note the weight and the reps you completed.
Divide the reps by 30, then add 1.
Multiply the weight by that number. The result is your estimated 1RM.
For a training weight, multiply the estimate by the percentage your program asks for.
There is no universal error margin. In a study of 103 young women, bench press prediction equations performed better when sets involved fewer than 10 reps. That supports using a lower-rep set, but does not guarantee the same accuracy for every lifter or exercise.
Other lifts
How to bench press with good form
Frequently asked questions
How do I calculate my max bench press?
Bench a weight for as many clean reps as you can, then enter the weight and reps above. With the Epley formula, 185 lb for 5 reps estimates a max of about 216 lb. A set of 3 to 6 reps gives a better estimate than a long set of 12 or more.
Is the bench press 1RM calculator accurate?
It gives a reasonable estimate, not a guarantee. Prediction equations for the bench press were most accurate with sets of fewer than 10 reps in research on trained and untrained women. Your own number can sit a few percent either side of the estimate.
Should I include the bar weight?
Yes. Enter the total weight lifted, bar included. A standard Olympic bar weighs 20 kg, sold as 45 lb, so two 20 kg plates on a 20 kg bar is a 60 kg bench.
Can I use this for dumbbell bench press?
Yes, as long as you use the same convention every time. Enter the weight of one dumbbell, and the estimate and the percentage table will be per dumbbell too.