Bench Press Max Calculator
Estimate your bench press one-rep max from a real working set, using five published formulas.
Epley (default)
216
lb
Brzycki
208
lb
Lombardi
217
lb
O'Conner
208
lb
Wathan
216
lb
Average of all five: 213 lb
Bench Press percentage table (from your Epley estimate)
| % of 1RM | Weight (lb) | Est. reps |
|---|---|---|
| 50% | 110 | 30 |
| 55% | 120 | 25 |
| 60% | 130 | 20 |
| 65% | 140 | 16 |
| 70% | 150 | 13 |
| 75% | 160 | 10 |
| 80% | 175 | 8 |
| 85% | 185 | 5 |
| 90% | 195 | 3 |
| 95% | 205 | 2 |
| 100% | 215 | 1 |
Weights rounded to the nearest 5 lb — a real, loadable plate increment, not a raw decimal.
Bar path matters here more than any other lift
The bench follows a slight J-curve: down toward the lower chest, then back up and slightly toward the face as the bar clears your chest. A bar that travels in a straight vertical line is fighting your shoulder mechanics and usually costs weight on a true max attempt, even though it doesn't change how many reps you can grind out on a submaximal set -- which is exactly why a formula estimate and a tested max can disagree more here than on squat or deadlift.
Working weights by set/rep scheme
From today's example (185 lb × 5, Epley estimate of 216 lb):
| Scheme | Typical use | % of 1RM | Working weight |
|---|---|---|---|
| 5 × 5 | Classic strength-building rep scheme | 80% | 175 lb |
| 3 × 5 | Heavier, lower-volume strength work | 85% | 185 lb |
| 5 × 3 | Near-max strength, still repeatable | 87% | 190 lb |
| 4 × 6 | Strength with some hypertrophy carryover | 75% | 160 lb |
| 3 × 8 | Hypertrophy-leaning volume | 70% | 150 lb |
| 3 × 10 | Higher-volume hypertrophy / technique work | 65% | 140 lb |
Frequently Asked Questions
Why does my bench 1RM estimate feel high compared to what I've actually lifted?
Bench press is the most technique-sensitive of the big lifts -- arch, leg drive, and bar path all add real weight that a formula built on "reps to failure" can't see. If your estimate runs ahead of a tested max, technique under a true 1RM is usually the gap, not the formula.
Should I test my grip width before trusting this number?
Yes -- grip width changes which muscles do the work and can shift your real max by 10-20 lb either direction. Estimate from a set at the grip width you actually compete or train with, not your widest or narrowest.
How much does pause vs. touch-and-go matter?
A paused bench (dead stop on the chest, no bounce) typically maxes out 5-10% lower than touch-and-go. If your working set was touch-and-go, treat the estimate as an upper bound for a paused max.
What set/rep scheme should I actually use to build my bench?
5x5 at roughly 80% is the standard, well-tested starting point for strength; 3x8 at roughly 70% leans more toward size. See the table below for working weights at both, computed from today's estimate.
Keep going
- Once you have a bench max, the percentage chart turns it into a full 50-100% table for programming your next block. One Rep Max Percentage Chart
- Bench and overhead press share the same pressing pattern; the overhead press calculator uses the identical five formulas for your vertical push. Overhead Press Max Calculator
- Know your target working weight? The plate calculator shows exactly what to load on each side of the bar. Plate Calculator