Bench Press 1RM Calculator
Estimate your bench press one-rep max from the weight and reps of any set. Compare 7 proven formulas, see your full rep-max table and training percentages — switch between lb and kg anytime.
Estimated rep maxes
Formula comparison
Bench Press 1RM Calculator — estimate your bench press 1RM (2026)
The bench press is the headline test of upper-body pressing strength, so your bench press one-rep max matters whether you train for powerlifting, sport or size. Enter the weight and reps from a recent bench set and this bench press calculator estimates your 1RM instantly, then maps out the working weights for every rep range.
What is a good bench press?
As a rough guide, an intermediate man bench presses around 1.25× bodyweight and an advanced lifter 1.5× or more — a 1× bodyweight bench is a popular first milestone. For women the same tiers sit near 0.5×, 0.75× and 1× bodyweight. The rep-max table above shows how close a heavy set puts you to the next plate.
Get an accurate bench 1RM
Rep-max formulas assume a hard set taken close to failure, so use a full-range set of 2–6 reps rather than a bouncy touch-and-go set. If your gym max feels higher than the estimate, it is usually because gym maxes are touch-and-go while competition bench presses are paused.
Bench Press calculator — frequently asked questions
How much should I be able to bench press?
It depends on bodyweight and training age. Benching your own bodyweight for a single is a solid intermediate goal for most men; 1.5× bodyweight is advanced. Women benching 0.75–1× bodyweight are strong intermediate-to-advanced lifters.
Why is my estimated bench 1RM different from my real max?
Formulas predict a strict single. With leg drive, an arch and a touch-and-go bounce your gym max can be higher; a paused competition max is often slightly lower.
What is a one-rep max (1RM)?
Your one-rep max is the heaviest weight you can lift for a single repetition with good form. It is the standard measure of maximal strength and the reference point for setting training percentages.
How many reps should I use for the best estimate?
Use a challenging set you took close to failure at 2–6 reps. That range balances accuracy and safety — heavy enough to predict your max well, light enough to perform without undue risk.
Is it safe to test my true one-rep max?
Maximal singles carry more injury risk and need a thorough warm-up and ideally a spotter. For most lifters, estimating your 1RM with a calculator is safer and accurate enough for programming.