Free calculator
Max Bench Press Calculator
Written by the GymStreak coaching teamUpdated
Use a set you finished with good form, taken close to failure. Sets of 3–8 reps give the best estimates.
The short answer
To estimate your max bench press, bench a weight for 3 to 8 hard reps and use a one-rep max formula. Brzycki, the formula designed with the bench press in mind, is weight × 36 ÷ (37 − reps): 80 kg for 6 reps works out to about 93 kg. This calculator averages Brzycki with Epley and Lander, giving about 94 kg for the same set.
01 / How it works
How the max bench press calculator works
Maxing out on the bench is the riskiest way to find your number: a failed single can pin you without a spotter or safety arms. A rep-max set gets you most of the way there. Bench a weight you can move for 3 to 8 reps with good form, stop when the next rep would be a grinder, and enter the weight and reps.
The calculator runs the three standard one-rep-max formulas, Brzycki, Epley and Lander, and shows their average as your estimated max bench. On the bench they agree to within a few kilograms for sets of up to about 8 reps.
Below the result, one table turns every 5% of your estimate, from 50 to 100%, into a bar load, the plates for each side and the typical reps at that percentage; you can add any other percentage too. Enter your bar weight, your collars if you want them counted, and the plate pairs your gym has. Each load is rounded down to the heaviest weight you can put on the bar evenly, so it never goes above the percentage you picked; if your plates run out first, it says so.
To see how your bench compares with your body weight, take the result to the strength level calculator. For the same maths on other lifts, use the one rep max calculator.
02 / Formula
The bench press max formulas
Brzycki formula
Max bench = w × 36 ÷ (37 − r)
- w = weight on the bar (kg or lb)
- r = reps completed (best for 10 or fewer)
Source: Brzycki M. Strength testing: predicting a one-rep max from reps-to-fatigue. JOPERD. 1993;64(1):88-90.
Epley formula
Max bench = w × (1 + r ÷ 30)
Source: Epley B. Poundage Chart. Boyd Epley Workout. Lincoln, NE: Body Enterprises; 1985.
Lander formula
Max bench = 100 × w ÷ (101.3 − 2.67123 × r)
Source: Lander J. Maximum based on reps. NSCA Journal. 1985;6:60-61.
03 / Worked example
Worked examples
80 kg for 6 reps
You bench 80 kg for 6 reps with a controlled touch on the chest.
- 1Brzycki: 80 × 36 ÷ 31 = 92.9 kg
- 2Epley: 80 × (1 + 6 ÷ 30) = 96.0 kg
- 3Lander: 8,000 ÷ 85.27 = 93.8 kg
- 4Average: 94.2 kg
Estimated max bench: about 94 kg. For sets of 5 at 85% you would load 80 kg.
185 lb for 5 reps
You bench 185 lb for 5 reps.
- 1Brzycki: 185 × 36 ÷ 32 = 208.1 lb
- 2Epley: 185 × (1 + 5 ÷ 30) = 215.8 lb
- 3Lander: 18,500 ÷ 87.94 = 210.4 lb
- 4Average: 211.4 lb
Estimated max bench: about 210 lb.
04 / Reference
Bench press max charts and tables
| % of max | Typical reps | 100 kg max | 225 lb max |
|---|---|---|---|
| 100% | 1 | 100 kg | 225 lb |
| 95% | 2 | 95 kg | 210 lb |
| 90% | 4 | 90 kg | 200 lb |
| 85% | 6 | 85 kg | 190 lb |
| 80% | 8 | 80 kg | 180 lb |
| 75% | 10 | 75 kg | 165 lb |
| 67% | 12 | 65 kg | 150 lb |
Loads rounded down to what standard plates make on a 20 kg or 45 lb bar, the same rule as the calculator. Rep counts are typical values from the NSCA %1RM table; people differ.
Source: Baechle TR, Earle RW, eds. Essentials of Strength Training and Conditioning. 3rd ed. NSCA / Human Kinetics; 2008.
| Body weight | Men: Novice | Men: Intermediate | Men: Advanced | Women: Novice | Women: Intermediate | Women: Advanced |
|---|---|---|---|---|---|---|
| 60 kg | 45 | 60 | 90 | 30 | 45 | 60 |
| 70 kg | 53 | 70 | 105 | 35 | 53 | 70 |
| 80 kg | 60 | 80 | 120 | 40 | 60 | 80 |
| 90 kg | 68 | 90 | 135 | 45 | 68 | 90 |
| 100 kg | 75 | 100 | 150 | 50 | 75 | 100 |
GymStreak coaching benchmarks (men 0.75× / 1.0× / 1.5× body weight; women 0.5× / 0.75× / 1.0×), not population percentiles. Full levels are in the strength level calculator.
05 / Training
How to use your bench press max
- Program from the estimate. Most bench programmes use 70–85% of your max for sets of 5 to 10. Start at the low end and add 2.5 kg (5 lb) when you hit all your reps with good form.
- Bench more than once a week if your press has stalled. Two sessions, one heavier and one lighter, is a common way to add practice without more fatigue.
- Train the muscles that finish the lift. Triceps and shoulders limit many benches: add close grip bench press, dumbbell bench press and incline barbell bench press.
- Tighten your setup. Feet planted, shoulder blades pulled back and down, and the bar touching the same spot each rep. See how to perform the barbell bench press and the barbell bench press guide.
- Always bench heavy with a spotter or safety arms set just below chest height.
06 / Limitations
Limitations and safety
Formula maxes are estimates. They are most accurate from sets of fewer than 10 reps and can be several kilograms off for any one person, depending on how fatigue-resistant you are.
Bench technique changes the number a lot: grip width, arch, a pause on the chest and leg drive all matter. Compare results only between sets done the same way.
Stop if you feel sharp pain in the shoulder, elbow or chest, and get it checked before training through it.
This calculator gives an estimate for general fitness education. It is not medical advice and does not diagnose anything. If you have a health condition, are pregnant, or are new to hard exercise, check with a doctor first.
07 / FAQ
Frequently asked questions
How do I calculate my max bench?
Bench a weight for 3 to 8 hard reps, then use a formula such as Brzycki: max = weight × 36 ÷ (37 − reps). For example, 80 kg for 6 reps gives about 93 kg. The calculator averages Brzycki, Epley and Lander for a steadier estimate.
How accurate is a bench press max calculator?
For sets of 10 reps or fewer, the formulas usually land within a few kilograms of a tested max. Accuracy drops with higher reps and varies between people, so treat the result as a starting point for training weights.
What is a good bench press for my weight?
A common coaching benchmark is about 1× body weight for men and 0.75× for women, which we call Intermediate. For an 80 kg man that is an 80 kg bench; for a 60 kg woman, about 45 kg.
How often should I test my bench max?
Every 6 to 8 weeks, or at the end of a training block, is plenty. Re-estimating from a hard set of 3 to 5 reps avoids the risk of a failed single.
What plates do I put on each side of the bar?
Take the load you want, subtract the bar (and collars, if you count them) and halve what is left: that goes on each side. For 100 kg on a 20 kg bar that is 40 kg a side, for example 25 + 15 kg. For 225 lb on a 45 lb bar it is 90 lb a side, two 45s. The table under the calculator does this for every 5% of your estimated max, or any percentage you add, rounding down to plates you actually have.
Can I use this for dumbbell bench press?
The formulas work for any lift, so you can estimate a dumbbell max per hand. Do not compare it with your barbell number: most people press less in total with dumbbells because each arm has to stabilise its own weight.
Why is my estimated max different from what I can actually lift?
Formulas assume an average relationship between reps and load. If you have a lot of endurance you will get more reps at a given weight and the estimate reads high; if you are very strong but tire quickly it reads low. Technique and nerves on test day matter too.
Sources
- Brzycki M. Strength testing: predicting a one-rep max from reps-to-fatigue. J Phys Educ Recreat Dance. 1993;64(1):88-90.
- Epley B. Poundage Chart. Boyd Epley Workout. Lincoln, NE: Body Enterprises; 1985.
- Lander J. Maximum based on reps. NSCA Journal. 1985;6:60-61.
- LeSuer DA, McCormick JH, Mayhew JL, Wasserstein RL, Arnold MD. The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift. J Strength Cond Res. 1997;11(4):211-213.
- Baechle TR, Earle RW, eds. Essentials of Strength Training and Conditioning. 3rd ed. Champaign, IL: Human Kinetics / NSCA; 2008.
Related tools
- One Rep Max CalculatorEstimate your 1RM from any set of 1–12 reps and get training loads for every percentage.
- Strength Level CalculatorStrength standards by body weight: see how your bench, squat, deadlift and overhead press compare with your body weight, and your next milestone.
- TDEE CalculatorEstimate the calories you burn per day, then get a target for losing, keeping or gaining weight.
From the blog
Exercises to try
- Barbell Bench PressBeginner compound barbell exercise for the chest, also working the triceps and shoulders.
- Close Grip Bench PressBeginner compound barbell exercise for the triceps and chest, also working the shoulders.
- Incline Barbell Bench PressBeginner compound barbell exercise for the chest, also working the triceps and shoulders.
- Dumbbell Bench PressBeginner compound dumbbell exercise for the chest, also working the triceps and shoulders.
- Smith Machine Bench PressBeginner compound smith machine exercise for the chest, also working the triceps and shoulders.
- Crush-Grip Dumbbell Bench PressIntermediate compound dumbbell exercise for the chest, also working the shoulders.
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