Bench Press 1RM Calculator
Estimate your one-rep max (1RM) for the bench press using this calculator. By entering the weight lifted and the number of reps performed, you can calculate the maximum amount of weight you can lift for one repetition. This tool is useful for strength athletes, bodybuilders, and trainers to assess and plan workout intensity.
One Rep Max Estimator for Bench Press
Bench Press 1RM Formula
Where
- $$W$$ is the weight lifted (in kg or lbs)
- $$R$$ is the number of repetitions performed
This formula estimates the maximum weight you can lift once (1RM) based on submaximal effort.
The Bench Press One Rep Max (1RM) calculator helps you estimate your maximum lifting capacity without testing it directly, which can reduce injury risk. Simply enter the weight you lifted and how many reps you completed. This formula is ideal for designing strength training programs and tracking progress over time. Use consistent units (kg or lbs) throughout.
Example:
If you bench 80 kg for 5 reps, your $$1RM ≈ -1.89 + (1.16 × 80) + (1.68 × 5) = 106.91 kg.$$