Bench Press Max Calculator
Find your estimated one-rep max based on your 10-rep bench press.
Bench Press Training Weights
Use these estimated percentages of your one-rep max to help plan your training.
| Intensity | Weight |
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This calculator provides an estimate, not a guaranteed maximum lift. Results vary based on technique, fatigue, training experience and how close your 10-rep set is to muscular failure. Always use a qualified spotter or appropriate safety equipment when lifting heavy.
How Is Your Bench Press Max Calculated?
This calculator uses the Epley formula to estimate your one-rep maximum (1RM) from a set of 10 repetitions.
Formula:
Estimated 1RM =
Weight × (1 + 10 ÷ 30)
For example, if you bench press 185 pounds for 10 challenging reps, your estimated max is approximately 247 pounds.
What Is a One-Rep Max?
Your one-rep max is the heaviest weight you can lift for one complete repetition using proper technique.
Knowing your estimated max can help you track strength progress and select training weights.
