Bench Press Training Calculator
Enter weight and reps from a recent bench press set to estimate your one-rep max, review popular formulas, and build a percentage-based training plan.
Accuracy highest between 1-10 reps.
Optional: used for strength-to-bodyweight ratio.
Match your available plates (e.g., 2.5, 5, or 10 lb).
Average estimated 1RM
260 lb
118.0 kg
Rounded 1RM
260 lb
Rounded to nearest 5.0 lb increment
Input session
225 lb x 5 reps
Body weight: 180 lb
Formula comparison
| Formula | Estimated 1RM (lb) | Rounded (lb) | Notes |
|---|---|---|---|
| Epley | 263 | 265 | Classic strength equation, reliable for 1-10 reps. |
| Brzycki | 253 | 255 | Conservative estimate for moderate rep ranges. |
| Lombardi | 264 | 265 | Accounts for exponential scaling at higher reps. |
| Mayhew et al. | 268 | 270 | Bench press specific research-based model. |
| O'Conner | 253 | 255 | Simple adjustment that scales linearly with reps. |
Suggested training weights
| Focus | Percent of 1RM | Weight (lb) |
|---|---|---|
| Heavy single | 95% | 245 |
| Strength triples | 90% | 235 |
| Power 5x5 | 85% | 220 |
| Hypertrophy 4x8 | 77% | 200 |
| Speed work | 65% | 170 |
Adjust down 5-10 lb if bar speed slows dramatically or if training without a spotter.
How to use this calculator
Log a recent working set
Use the heaviest set completed with solid form within the last week. Avoid grinder reps to keep estimates realistic.
Review formula outputs
Each formula suits different rep ranges. Averaging them provides a balanced training max.
Set training percentages
Use the percentage table for heavy singles, strength blocks, hypertrophy work, or speed sessions.
Update as you progress
Recalculate whenever you hit rep PRs or finish a training cycle to keep loads aligned with current strength.
Bench press programming tips
Build bench press performance with consistent practice, varied intensities, and accessory work that targets triceps, chest, and upper back. Mix rep ranges weekly to train both neural efficiency and hypertrophy.
Accessory ideas
- Incline dumbbell press or weighted dips for chest and triceps volume.
- Paused bench or Spoto press to improve control near the chest.
- Rows, face pulls, and rear delt flyes to maintain balance and shoulder health.
Progression guidelines
- Add micro plates (2.5 lb) when progress slows to keep momentum.
- Monitor bar speed; stop sets if velocity drops sharply to avoid excessive fatigue.
- Schedule a deload every 6-8 weeks to reduce accumulated fatigue.
Frequently asked questions
How accurate are 1RM estimates?
Typically within 2-5% for rep ranges up to 10. Verify with test singles as needed.
Why average multiple formulas?
Different formulas suit different athletes. Averaging smooths out outliers and offers a balanced training max.
Do paused reps change the result?
Paused bench reps usually produce slightly lower estimated 1RMs. Record the variation in your training log for context.
Can I use kilograms?
Yes. Enter weight in kilograms and interpret the outputs the same way. The formulas are unit agnostic.
How often should I recalculate?
Update the calculator after hitting rep PRs or at the end of each mesocycle to keep programming aligned.