Bench Press Estimate Calculator Formula

Understand the math behind the bench press estimate calculator. Each variable explained with a worked example.

Use the Bench Press Estimate Calculator

Formulas Used

Estimated 1RM

estimated_1rm = round(est_max)

Heavy Triple (90%)

heavy_triple = round(est_max * 0.9 / 5) * 5

Working Set (75%)

working_set = round(est_max * 0.75 / 5) * 5

Volume Weight (65%)

volume_weight = round(est_max * 0.65 / 5) * 5

Variables

VariableDescriptionDefault
weightWeight Lifted(lbs)185
repsReps Completed8
est_maxDerived value= weight * (1 + reps / 30)calculated

How It Works

How Bench Press Max Is Estimated

Formula (Epley)

1RM = Weight x (1 + Reps / 30)

Bench Press Standards (Male)

  • Beginner: 0.5x bodyweight
  • Intermediate: 1.0x bodyweight
  • Advanced: 1.5x bodyweight
  • Elite: 2.0x bodyweight

    • The bench press is the most popular upper body strength benchmark.

    Worked Example

    You bench 185 lbs for 8 reps.

    weight = 185reps = 8
    1. 011RM = 185 * (1 + 8/30) = 185 * 1.267 = 234 lbs
    2. 02Heavy triple weight = 234 * 0.9 = 211, rounded to 210 lbs
    3. 03Working set weight = 234 * 0.75 = 176, rounded to 175 lbs
    4. 04Volume weight = 234 * 0.65 = 152, rounded to 150 lbs

    Ready to run the numbers?

    Open Bench Press Estimate Calculator