How do I estimate max bench?

Enter the heaviest recent bench set and reps performed. The calculator averages several common e1RM formulas.

Why does my true max differ?

Technique, pause style, fatigue, confidence under heavy singles and rep endurance can all move the result.

Are the levels official?

No. They are local bodyweight-ratio reference bands for context, not powerlifting standards.

Bench Press Calculator

Estimate bench press one-rep max from weight and reps, compare formula spread, and see a bodyweight-ratio strength level.

Sex

Body weight (kg)

Bench press (kg)

Reps

The headline 1RM is the average of five estimation methods. The range shows method spread, not a guaranteed safe attempt window.

Estimated bench 1RM

91.7 kg

Range: 90 - 94 kg

Bodyweight ratio

1.15x bodyweight

Estimated bench 1RM divided by body weight

Level

Intermediate

Position on the local level scale: 72% · next level: +8.3 kg

1RM estimates by method

The calculator averages five estimates so one method is not presented as exact.

Method	1RM
Epley	93.3 kg
Brzycki	90 kg
Lander	91 kg
Lombardi	94 kg
O'Conner	90 kg

Bench strength level

Local levels are based on estimated 1RM divided by body weight and are not federation standards.

Bench targets for your body weight

Based on bench press to bodyweight ratios for men.

Level	Bodyweight ratio	Target 1RM (kg)	Gap
Novice	0.5x bodyweight	40	reached
Intermediate	0.75x bodyweight	60	reached
Advanced	1x bodyweight	80	reached
Elite	1.25x bodyweight	100	+8.3 kg
	1.75x bodyweight	140	+48.3 kg

Estimate max bench press

Bench press SERPs focus on a max-bench estimate from recent reps, plus practical percentage targets and bodyweight comparison. This page keeps that intent separate from full powerlifting totals.

e 1 R M = avg (E pl ey, B r z y c k i, L an d er, L o mba r d i, O^{'} C o nn er)

e1RM - estimated bench one-rep max.

Bodyweight ratio context

Bodyweight ratios are local reference bands, not official federation standards.
Pause style, range of motion, grip, arch and spotter assistance can change a bench estimate.
High-rep bench sets are less precise for max-strength prediction.

Frequently Asked Questions

Sources and References

Calculations are based on the listed reference sources. Links open in a new tab.

Updated: June 2, 2026

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