Fitness & Strength

Bench Press 1 Rep Max Calculator

Calculate your bench press 1 Rep Max (1RM) using Epley and Brzycki strength formulas from submaximal rep sets.

Formula Verified & Maintained by:Sarah Jenkins, MS, OTR/L

MS, OTR/L, Healthcare Systems Management • Clinical Operations Specialist & Productivity Lead

Peer-Reviewed AlgorithmAudited for 2026 Rules

Interactive Calculator

1. Provide Details

Weight Lifted (lbs)

lbs

Reps Completed

reps

2. Output Results

Estimated 1 Rep Max (1RM)258 lbs

Epley Formula Result263 lbs

Brzycki Formula Result253 lbs

80% Working Weight Target206 lbs

How to Calculate: Formula & Steps

Accurate for sets between 1 and 10 reps performed to failure.

Formula Used:Epley 1RM = Weight x (1 + Reps / 30); Brzycki 1RM = Weight / (1.0278 - 0.0278 x Reps)

Step-by-Step Calculation Example

Lifting 225 lbs for 5 reps yields an estimated 1RM of ~262 lbs.

Common Mistakes to Avoid

Calculating failure reps on warm-up sets
Using high rep sets (>12 reps)

Practical Use Cases

Powerlifting programming
Strength progression tracking

Expert Tips

Use failure sets of 3 to 6 reps for maximum 1RM estimation accuracy.

Disclaimer

This calculation tool is provided for educational and informational estimation purposes only. Results are based on mathematical formulas and user-supplied parameters. They do not constitute formal underwriting, financial, tax, engineering, or legal determinations.

Frequently Asked Questions About Bench Press 1 Rep Max Calculator

How are Starbucks drink calories calculated?

Calories depend on beverage base (espresso, brewed coffee, tea, frappuccino), milk selection (whole, skim, oat, almond), syrup pumps (~20 calories per pump), and toppings (whips, cold foam).

How do you calculate your bench press 1 Rep Max (1RM)?

The 1RM is estimated using standard formulas like Epley: 1RM = Weight x (1 + Reps / 30), or Brzycki: 1RM = Weight / (1.0278 - 0.0278 x Reps).