{"id":57642,"date":"2016-03-17T17:56:30","date_gmt":"2016-03-17T15:56:30","guid":{"rendered":"http:\/\/wpcalc.com\/?p=57642"},"modified":"2026-10-23T10:22:01","modified_gmt":"2026-10-23T07:22:01","slug":"bench-press","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/en\/beauty\/bench-press\/","title":{"rendered":"One Rep Max Calculator \u2013 Bench Press 1RM"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 id=\"calculator-title\" class=\"text-lg font-display font-bold\">One Rep Max Estimator for Bench Press<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"57642\" data-favorite-title=\"Bench Press 1RM\" data-favorite-url=\"https:\/\/wpcalc.com\/en\/beauty\/bench-press\/\" data-favorite-excerpt=\"Estimate your bench press one-rep max from the weight you lifted in kilograms and the number of reps you completed.\" aria-label=\"Add to Favorites\" data-favorite-icon=\"icon icon-fitness\">\n    <span class=\"icon icon-shape-star-empty\" aria-hidden=\"true\"><\/span>\n  <\/button>\n  <div class=\"calcdash-favorite__tip\" aria-hidden=\"true\">\n   <span class=\"favorite-tooltip\" id=\"favorite-tooltip\"><\/span>\n  <\/div>\n  <span class=\"sr-only\" role=\"status\" id=\"favorite-status\"><\/span>\n<\/div><\/div><form action=\"https:\/\/wpcalc.com\/en\/beauty\/bench-press\/\" method=\"POST\" class=\"calculator\" id=\"calculator-57642\" data-post=\"57642\"><fieldset class=\"fieldset-input is-1\"><legend class=\"sr-only\">Input Fields<\/legend><div class=\"field is-single\" id=\"input-1\"><label for=\"field-1\">Exercise<\/label><div class=\"grid grid-cols-1\"><select id=\"field-1\" name=\"exercise\"><option value=\"bench\" selected>Bench press<\/option><option value=\"squat\">Squat<\/option><option value=\"deadlift\">Deadlift<\/option><option value=\"ohp\">Overhead press<\/option><option value=\"row\">Barbell row<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field has-term\" id=\"input-2\"><label for=\"field-2\">Weight lifted (W)<\/label><div class=\"term\">W<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"weight_lifted_w\" id=\"field-2\" aria-describedby=\"calc-info-2\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"80\"\/><div class=\"grid grid-cols-1\"><select id=\"field-3\" name=\"unit\" aria-label=\"Unit\"><option value=\"kg\" selected>kg<\/option><option value=\"lb\">lb<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><small id=\"calc-info-2\">The heaviest weight you can actually lift for the number of reps entered, with good form<\/small><\/div><div class=\"field has-term\" id=\"input-3\"><label for=\"field-4\">Number of reps (R)<\/label><div class=\"term\">R<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"number_of_reps_r\" id=\"field-4\" aria-describedby=\"calc-info-4\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" max=\"20\" value=\"5\"\/><small id=\"calc-info-4\">Best accuracy with 1\u201310 hard reps; a true all-out single is your exact 1RM<\/small><\/div><div class=\"field is-single\" id=\"input-4\"><label for=\"field-5\">Formula<\/label><div class=\"grid grid-cols-1\"><select id=\"field-5\" name=\"formula\"><option value=\"epley\" selected>Epley<\/option><option value=\"brzycki\">Brzycki<\/option><option value=\"lombardi\">Lombardi<\/option><option value=\"average\">Average of all three<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Re-Calculate\" id=\"calculate-button\" data-post=\"57642\">Calculate<\/button><button type=\"reset\">Reset<\/button><\/div><div class=\"field is-checkbox hidden!\" id=\"field-auto-calc\"><input type=\"checkbox\" id=\"auto-calc\"><label for=\"auto-calc\">Calculate automatically<\/label><small>If enabled, the result will update automatically when you change any value.<\/small><\/div><div class=\"fieldset-result is-hidden\" aria-labelledby=\"result-title\" aria-live=\"polite\" role=\"region\"> <h3 class=\"result-title bg-gradient-to-r from-primary-50 to-gray-50 dark:from-primary-900 dark:to-gray-800\" id=\"result-title\"><span class=\"icon icon-s-pulse\" aria-hidden=\"true\"><\/span> Your One-Rep Max Results<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>Estimated one-rep max<\/span><span class=\"result-term\">1RM<\/span><\/span><span class=\"field-value\" id=\"result-1\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-2\"><span class=\"field-title\"><span>Training loads table (%1RM)<\/span><\/span><span class=\"field-value\" id=\"result-2\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-3\"><span class=\"field-title\"><span>How this was calculated<\/span><\/span><span class=\"field-value\" id=\"result-3\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><\/div><div class=\"result-actions\"><button type=\"button\" class=\"copy-link\"><svg viewBox=\"0 0 20 20\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M12.232 4.232a2.5 2.5 0 0 1 3.536 3.536l-1.225 1.224a.75.75 0 0 0 1.061 1.06l1.224-1.224a4 4 0 0 0-5.656-5.656l-3 3a4 4 0 0 0 .225 5.865.75.75 0 0 0 .977-1.138 2.5 2.5 0 0 1-.142-3.667l3-3Z\"\/><path d=\"M11.603 7.963a.75.75 0 0 0-.977 1.138 2.5 2.5 0 0 1 .142 3.667l-3 3a2.5 2.5 0 0 1-3.536-3.536l1.225-1.224a.75.75 0 0 0-1.061-1.06l-1.224 1.224a4 4 0 1 0 5.656 5.656l3-3a4 4 0 0 0-.225-5.865Z\"\/><\/svg><span class=\"copy-link__text\">Copy link to this calculation<\/span><\/button><span class=\"sr-only\" role=\"status\" id=\"copy-link-status\"><\/span><\/div><\/div><a href=\"#respond\" class=\"hidden transition-opacity duration-300 opacity-0 w-50 text-sm justify-center items-center gap-2 px-4 py-2 rounded bg-gray-200 text-gray-700 hover:bg-gray-300\" id=\"leave-comment\"><span class=\"icon icon-comments\" aria-hidden=\"true\"><\/span>Leave a Comment<\/a><\/form><\/section><section id=\"calc-reactions\" class=\"not-prose hidden my-12 bg-gradient-to-r from-primary-50 to-gray-50 border border-indigo-100 rounded-xl px-6 py-4 shadow-sm\" data-post=\"57642\" aria-live=\"polite\" aria-labelledby=\"calc-reactions-title\"><p id=\"calc-reactions-title\" class=\"text-sm text-gray-500 text-center mb-2\">How did this result make you feel?<\/p><div role=\"group\" aria-labelledby=\"calc-reactions-title\" class=\"grid grid-cols-3 sm:flex sm:flex-row sm:justify-around gap-4 sm:items-center sm:flex-wrap\"><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"like\"><span class=\"reaction-count\" data-reaction-count=\"like\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude00 <\/span><span class=\"reaction-description font-medium\">Like <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"helpful\"><span class=\"reaction-count\" data-reaction-count=\"helpful\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\udca1 <\/span><span class=\"reaction-description font-medium\">Helpful <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"confused\"><span class=\"reaction-count\" data-reaction-count=\"confused\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude15 <\/span><span class=\"reaction-description font-medium\">Confused <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"disappointed\"><span class=\"reaction-count\" data-reaction-count=\"disappointed\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude1e <\/span><span class=\"reaction-description font-medium\">Disappointed <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"inaccurate\"><span class=\"reaction-count\" data-reaction-count=\"inaccurate\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\u274c <\/span><span class=\"reaction-description font-medium\">Inaccurate <\/span><\/button><\/div><div id=\"reaction-message\" class=\"hidden mt-8 rounded-md border border-primary-100 bg-white\/50 backdrop-blur-sm px-4 py-2 text-sm text-center shadow-sm\"><\/div><\/section><div class=\"calcdash-ad not-prose calcdash-ad--calc_result calcdash-ad--in-article\"><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1721569815777345\" data-ad-slot=\"6317458308\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/div>\n<style id=\"wpcoderpro-inline-1\">.formula-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section class=\"formula-box\" aria-labelledby=\"formula-title\">\r\n\t<div id=\"formula-title\" class=\"not-prose font-display mb-4\"><span class=\"icon icon-formula\" aria-hidden=\"true\"><\/span><h2>Bench Press 1RM Formula<\/h2><\/div>\r\n\t<figure class=\"not-prose formula\">\r\n\t\t<figcaption class=\"formula-title\">Formula<\/figcaption>\r\n\t\t<div class=\"text-base text-gray-800\" id=\"formula\">\n\\[\\mathrm{1RM}=-1.89+1.16W+1.68R\\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Where:<\/strong><\/p>\n<ul>\n<li>\\(\\mathrm{1RM}\\) \u2014 estimated one-rep maximum for the bench press (kg)<\/li>\n<li>\\(W\\) \u2014 weight lifted, including the bar (kg)<\/li>\n<li>\\(R\\) \u2014 number of completed repetitions<\/li>\n<\/ul>\n<p>The calculator applies this equation to a completed set and reports the result in kilograms. The coefficients are tied to kilogram inputs, so entering pounds without converting them will give an incorrect result.<\/p>\n<p>\r\n<\/section>\n<style id=\"wpcoderpro-inline-459\">.calculation-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section id=\"calculation\" class=\"calculation-box\" aria-labelledby=\"calculation-title\">\r\n\t<div id=\"calculation-title\" class=\"not-prose font-display\"><span class=\"icon icon-unordered-list\" aria-hidden=\"true\"><\/span><h2>Bench Press 1RM \u2013 Calculation Example<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>Example:<\/strong> You bench press 80 kg, including the bar, for 5 completed reps.<\/p>\n<p>\\[\\mathrm{1RM}=-1.89+(1.16\\times80)+(1.68\\times5)=-1.89+92.8+8.4=99.31\\text{ kg}\\]<\/p>\n<p><strong>Result:<\/strong> Your estimated bench press one-rep max is 99.31 kg.<\/p>\n<p>\n\r\n<\/section>\n<h2>How to use the calculator<\/h2>\n<ol>\n<li>Enter your total bench press load in <strong>Weight lifted<\/strong>. Include the bar and all plates, and use kilograms.<\/li>\n<li>Enter the number of full repetitions you completed with that load in <strong>Number of reps<\/strong>.<\/li>\n<li>Read <strong>Estimated One Rep Max<\/strong> as an estimate in kilograms, not a weight you are guaranteed to lift.<\/li>\n<\/ol>\n<p>For a useful comparison over time, enter sets performed with similar technique and effort. A set stopped because you chose to end it early may not reflect your current maximum strength as closely as a challenging set.<\/p>\n<h2>What a bench press 1RM estimate means<\/h2>\n<p>A one-rep maximum, or 1RM, is the greatest load you can lift for one complete repetition under specified conditions. This calculator estimates that load from a set with multiple reps, so you can gauge your bench press strength without attempting a maximal single. The result is specific to the bench press; it does not describe your maximum in other lifts.<\/p>\n<p>With the default inputs of 80 kg for 5 reps, the calculator returns 99.31 kg. That number is a prediction from the entered set, not a measurement of an actual single. Your true maximum could be higher or lower because performance depends on technique, fatigue, preparation and how close the set was to your limit.<\/p>\n<p>You can use repeated estimates to follow changes in strength or to plan approximate training loads. For example, 80% of the default estimate is about 79.45 kg; the load you can put on the bar will depend on your available plates. If you want to compare a lift with bodyweight-based benchmarks, see the <a href=\"https:\/\/wpcalc.com\/en\/beauty\/strength-standards-weight-class\/\">Strength Standards calculator<\/a>. For a different measure of strength, the <a href=\"https:\/\/wpcalc.com\/en\/beauty\/grip-strength-calculator\/\">Grip Strength calculator<\/a> focuses on handgrip force.<\/p>\n<h2>Assumptions and practical limitations<\/h2>\n<ul>\n<li><strong>Use kilograms.<\/strong> The equation has a fixed constant and is not unit-independent. If your plates are marked in pounds, convert the total load to kilograms before entering it; do not enter the pound value and interpret the result as pounds.<\/li>\n<li><strong>Count completed reps.<\/strong> Use full, controlled repetitions with consistent bench press technique. Do not count a rep that required substantial help from a spotter.<\/li>\n<li><strong>Choose a representative set.<\/strong> A challenging set is more informative than an easy warm-up set. Very high-rep sets can be influenced more by muscular endurance, making a one-rep prediction less useful.<\/li>\n<li><strong>Treat the number as approximate.<\/strong> The equation does not account for training experience, pause length, range of motion, equipment or day-to-day variation. It also does not reproduce the entered load exactly when you enter one rep, so an actual completed single is better treated as a measured lift than re-estimated with this formula.<\/li>\n<li><strong>Lift safely.<\/strong> An estimate is not a reason to attempt an unfamiliar maximal load. If you decide to test a heavy single, use appropriate safety equipment or a capable spotter and increase the load gradually.<\/li>\n<\/ul>\n<p>For the most meaningful progress check, record the date, load, reps and relevant conditions alongside each estimate. Compare similar sets rather than assuming that a small change in the calculated 1RM represents a definite change in strength. If you compete in powerlifting, the <a href=\"https:\/\/wpcalc.com\/en\/beauty\/wilks-score-calculator\/\">Wilks Score calculator<\/a> serves a different purpose: comparing competition totals relative to bodyweight, rather than estimating a bench press single from reps.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Estimate your bench press one-rep max from the weight you lifted in kilograms and the number of reps you completed.<\/p>\n","protected":false},"author":70,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[38],"class_list":["post-57642","post","type-post","status-publish","format-standard","hentry","category-beauty","tag-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/57642","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/users\/70"}],"replies":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/comments?post=57642"}],"version-history":[{"count":5,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/57642\/revisions"}],"predecessor-version":[{"id":67462,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/57642\/revisions\/67462"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/media?parent=57642"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/categories?post=57642"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/tags?post=57642"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}