Bench Press Estimate Calculator
Estimate your bench press one-rep max from a submaximal set and see training weight recommendations.
lbs
Estimated 1RM
234 lbs
Heavy Triple (90%)210 lbs
Working Set (75%)175 lbs
Volume Weight (65%)150 lbs
Estimated 1RM vs Weight Lifted
How Bench Press Max Is Estimated
Formula (Epley)
1RM = Weight x (1 + Reps / 30)
Bench Press Standards (Male)
The bench press is the most popular upper body strength benchmark.
Example Calculation
You bench 185 lbs for 8 reps.
- 011RM = 185 * (1 + 8/30) = 185 * 1.267 = 234 lbs
- 02Heavy triple weight = 234 * 0.9 = 211, rounded to 210 lbs
- 03Working set weight = 234 * 0.75 = 176, rounded to 175 lbs
- 04Volume weight = 234 * 0.65 = 152, rounded to 150 lbs
Frequently Asked Questions
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