Bench Press Calculator
Find your one-rep max (1RM) and calculate training percentages for bench press strength development
Calculate Your Bench Press 1RM
Different bench angles target different muscle groups
Weight you can lift for multiple repetitions
Reps performed to muscular failure (6-8 reps recommended)
Your One-Rep Max
Calculation method: Epley formula - 1RM = Weight × (1 + Reps ÷ 30)
Based on 80 kg for 8 repetitions
Training Percentages
| % of 1RM | Weight | Rep Range | Training Focus |
|---|---|---|---|
| 100% | 101.5 kg | 1 | Max Effort |
| 95% | 96.0 kg | 2 | Max Effort |
| 90% | 91.0 kg | 3-4 | Strength |
| 85% | 86.0 kg | 5-6 | Strength |
| 80% | 81.0 kg | 6-8 | Strength/Power |
| 75% | 76.0 kg | 8-10 | Power/Hypertrophy |
| 70% | 71.0 kg | 10-12 | Hypertrophy |
| 65% | 66.0 kg | 12-15 | Hypertrophy |
| 60% | 61.0 kg | 15-18 | Endurance |
| 55% | 55.5 kg | 18-20 | Endurance |
Training Tip: For best results, use 6-8 rep tests for 1RM calculation. Always warm up properly and consider using a spotter for heavy lifts.
Flat Bench Press Technique
Primary Muscles
Chest (pectoralis major), shoulders (anterior deltoids), triceps
Setup
Lie flat, eyes under bar, shoulder blades pinched, feet planted
Grip & Movement
Lower to mid-chest, press straight up, lock elbows
Key Benefits
Overall chest development, foundational pressing strength
Example Calculation
Sample Bench Press Test
Weight lifted: 80kg (176 lbs)
Repetitions: 8 reps to failure
Calculated 1RM: 80 × (1 + 8/30) = 101.3kg (223 lbs)
Training Recommendations
• Strength (3-5 reps): 85-95% = 86-96kg
• Hypertrophy (8-12 reps): 65-75% = 66-76kg
• Endurance (15+ reps): 55-65% = 56-66kg
Strength Standards
Untrained
< 0.5x bodyweight
Novice
0.75x bodyweight
Beginner
1x bodyweight
Intermediate
1.25x bodyweight
Advanced
1.5x bodyweight
Elite
2x+ bodyweight
Safety Tips
Always use a spotter for heavy lifts
Set safety bars at appropriate height
Use full grip, never thumbless (false) grip
Warm up thoroughly before heavy lifts
Focus on proper form over heavy weight
Understanding Your Bench Press 1RM
The Epley Formula
The Epley formula (1RM = Weight × (1 + Reps ÷ 30)) is the most widely used method for calculating one-rep max. It's particularly accurate for rep ranges of 2-10, making it ideal for strength training applications.
Training Applications
- •Strength: 85-95% 1RM, 3-5 reps
- •Hypertrophy: 65-80% 1RM, 8-12 reps
- •Power: 45-65% 1RM, explosive movement
- •Endurance: 55-65% 1RM, 15+ reps
Bench Press Variations
Flat Bench
Overall chest development, standard powerlifting movement
Incline Bench
Upper chest focus, shoulder-friendly angle
Decline Bench
Lower chest emphasis, greater stability
World Record: The current raw bench press world record is 335kg (738.5 lbs) by Kirill Sarychev, demonstrating the ultimate potential of human pressing strength.
Proper Bench Press Form
Setup
Eyes under bar, shoulder blades pinched
Grip
Slightly wider than shoulders, full grip
Descent
Control to mid-chest, elbows at 75°
Press
Drive up explosively, lock elbows