How to use the bench press max calculator
Enter the total weight on the bar, including the bar itself (a standard barbell is 45 lb, or 20 kg), and the reps you completed with a full range of motion. Choose lb or kg and select Calculate 1RM.
The calculator estimates your bench press max with the Epley formula, shows six other formulas for comparison, and lists training weights and warm-up sets. The closer the set was to your limit, the better the estimate. If you racked the bar with reps to spare, open More options and add an RPE so those reps count.
What 225 lb for reps says about your bench max
Benching 225 lb, two 45 lb plates on each side, is the classic milestone in American gyms. Here is the max each rep count predicts with the Epley formula.
| Reps at 225 lb | Estimated max | In kg |
|---|---|---|
| 1 | 225 lb | 102.1 kg |
| 2 | 240 lb | 108.9 kg |
| 3 | 247.5 lb | 112.3 kg |
| 4 | 255 lb | 115.7 kg |
| 5 | 262.5 lb | 119.1 kg |
| 6 | 270 lb | 122.5 kg |
| 7 | 277.5 lb | 125.9 kg |
| 8 | 285 lb | 129.3 kg |
| 9 | 292.5 lb | 132.7 kg |
| 10 | 300 lb | 136.1 kg |
The same math works at the other plate milestones. 135 lb for 10 reps predicts a 180 lb max, 185 lb for 5 predicts 215.8 lb, and 315 lb for 3 predicts 346.5 lb. In kilos, 100 kg for 5 reps predicts 116.7 kg. For other weights, use the calculator above or look your set up on the one rep max chart.
How to get an accurate bench press estimate
- Count clean reps only. The bar touches your chest, your elbows lock out and your hips stay on the bench.
- Keep the set short. Use 2 to 10 reps. A 20-rep burnout says more about endurance than strength.
- Use your first hard set. A set done after an hour of pressing will undersell you.
- Leave out assisted reps. If your spotter touched the bar, that rep doesn't count.
- Test the same way each time. Keep the same grip width and the same choice of paused or touch-and-go reps.
How much should you be able to bench?
It depends on your bodyweight, your sex, your build and how long you have trained, so any single number misleads. Bodyweight ratios make a fairer yardstick. As loose guideposts for men, a bench of about three-quarters of bodyweight is common after a few months of steady training, a bodyweight bench is a solid intermediate milestone, and one and a half times bodyweight takes most people years. Typical milestones for women sit lower: half of bodyweight is a common early goal, and a bodyweight bench is an advanced lift.
The most useful comparison is with your own past numbers. Run the calculator every few weeks with your best recent set and watch the trend. To turn your max into working weights, use the one rep max percentage calculator.
Bench press safety
- Bench with a spotter, or inside a power rack with the safety bars set just below the point where the bar touches your chest.
- Wrap your thumbs around the bar.
- Keep your feet planted and your shoulder blades pulled back and down.
- Work up through the warm-up sets in your results before any heavy single.
This page gives general fitness information, not medical advice. Read the disclaimer.
Bench press max FAQ
How do I calculate my bench press max?
Multiply the weight by (1 + reps ÷ 30). For 185 lb for 5 reps, that is 185 × 1.1667 = 215.8 lb. The calculator above does the same for seven formulas at once.
Is my calculated bench max accurate?
It is a close guide when the set is under 10 reps and taken near failure. The bench press is the lift these formulas have been studied on the most. Treat the result as an approximate number, and confirm it with a heavy single only if you need an exact one.
Should I include the weight of the bar?
Yes. Enter the total: the bar plus every plate. On a Smith machine the bar weight varies, so check the label, and expect your Smith machine numbers to differ from your free barbell numbers.
How do I increase my bench press max?
Bench at least twice a week, do most of your work between 70% and 90% of your max, add weight in small steps, and build your triceps, shoulders and upper back with accessory lifts. Eat and sleep enough to recover, then check your estimate again every few weeks.