Bench Press Calculator
Enter the weight you benched and how many reps you got to see your estimated max and the weights to load for other rep counts.
Free, no sign-upRuns in your browserHow we calculate
The smallest jump your plates allow.
Total on the bar, including the bar.
Reps to failure or close to it, with a pause or touch on the chest.
Shows your bench as a multiple of body weight.
- Epley: w × (1 + r/30)
- 215.8 lb
- Brzycki: w × 36 / (37 − r)
- 208.1 lb
- Lombardi: w × r^0.10
- 217.3 lb
- O'Conner: w × (1 + r/40)
- 208.1 lb
- Wathan: 100w / (48.8 + 53.8e^(−0.075r))
- 215.7 lb
| Reps | Weight (lb) |
|---|---|
| 1 | 215 |
| 3 | 195 |
| 5 | 185 |
| 8 | 170 |
| 10 | 160 |
| 12 | 150 |
| % of max | Weight (lb) | Typical reps |
|---|---|---|
| 100% | 215 | 1 |
| 95% | 200 | 2 |
| 90% | 190 | 4 |
| 85% | 180 | 6 |
| 80% | 170 | 8 |
| 75% | 160 | 10 |
| 70% | 150 | 12 |
| 65% | 140 | 15 |
| 60% | 130 | 18–20 |
| 55% | 115 | 20–24 |
| 50% | 105 | 25–30 |
How this was calculated
- Epley: 185 × (1 + 5/30) = 215.8 lb.
- Brzycki: 185 × 36 / (37 − 5) = 208.1 lb.
- Lombardi: 185 × 5^0.10 = 217.3 lb.
- O'Conner: 185 × (1 + 5/40) = 208.1 lb.
- Wathan: 100 × 185 / (48.8 + 53.8 × e^(−0.075 × 5)) = 215.7 lb.
- Average of the five = (215.8 + 208.1 + 217.3 + 208.1 + 215.7) / 5 = 213 lb.
Estimates are least accurate above 10 reps. Never test a true max without a warm-up, a spotter or safety arms. General information, not training or medical advice.
How this bench press calculator works
Testing a true one-rep max on the bench is hard on the shoulders and risky without a spotter, so most lifters estimate it from a heavy set of several reps. This bench press calculator takes the weight and reps from your set and runs five published formulas: Epley, Brzycki, Lombardi, O'Conner and Wathan. The headline number is their average, and every individual estimate is shown so you can see how far they spread.
Worked example
Say you bench 185 lb for 5 reps. Epley gives 185 × (1 + 5/30) = 215.8 lb, Brzycki gives 185 × 36 ÷ 32 = 208.1 lb, Lombardi 217.3 lb, O'Conner 208.1 lb and Wathan 215.7 lb. The average is about 213 lb. If you weigh 200 lb, that is a bench of roughly 1.07 times body weight. Below the result, the chart shows the weight for other rep counts: about 195 lb for 3 reps, 170 lb for 8 and 160 lb for 10, rounded to the plate increment you choose.
Using the percentage chart
Most strength programs prescribe loads as a percentage of your max. Working sets of 4 to 6 reps usually sit around 85% to 90%, sets of 8 to 10 around 75% to 80%, and lighter volume work around 65% to 70%. The chart turns your estimated max into real bar weights so you do not have to do the multiplication between sets. Rounding to 5 lb (or 2.5 kg) matches the smallest jump most gyms can load.
Common mistakes
- Using a high-rep set. The formulas are fitted to sets of about 2 to 10 reps. A set of 15 reps is as much a test of endurance as of strength, so the estimate gets less reliable.
- Counting sloppy reps. Bounced reps, flared hips off the bench or half-depth reps inflate the number. Count only reps with a controlled touch on the chest and a full lockout.
- Forgetting the bar. A standard Olympic bar weighs 45 lb (20 kg). Enter the total on the bar, not just the plates.
When the estimate misleads
Beginners often estimate low early on because technique, not muscle, is the limit, and the number moves up quickly. Experienced lifters can be off in either direction depending on whether they are strong in the lower or upper part of the lift. Treat the result as a working number, start the first heavy set conservatively, and adjust to how the bar moves. For other lifts such as squat and deadlift, use the one rep max calculator.
Frequently asked questions
How do you calculate your bench press max?
Take a heavy set of 2 to 10 reps and apply a formula such as Epley: max = weight × (1 + reps ÷ 30). Benching 185 lb for 5 reps gives 185 × (1 + 5/30) = 215.8 lb. This calculator averages five formulas.
How accurate is a bench press calculator?
Within a few percent for sets of up to about 10 reps with good form. Accuracy drops for high-rep sets and for beginners, whose strength rises quickly.
What weight should I use for 8 reps?
About 75% to 80% of your one rep max. With an estimated max of 213 lb that is about 170 lb. The chart under the result lists the weight for 1, 3, 5, 8, 10 and 12 reps.
Is it safe to test a true one rep max?
Only with a warm-up and a spotter or safety arms. Estimating from a 3 to 8 rep set avoids most of the risk and gives a useful number.
Does the bar count in the weight?
Yes. Enter the total on the bar. A standard Olympic bar weighs 45 lb (20 kg), so 135 lb is one 45 lb plate on each side.