Bench Press Calculator

- May 10, 2025
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Calculate your one-rep max (1RM) bench press, track your strength progress, and generate training programmes based on your maximum strength.

1RM Calculator

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reps

Physical Attributes (Optional)

lbs
years

Training Programme Generator

Advanced Options

About 1RM Calculations

One-rep max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. Directly testing your 1RM can be risky, especially for beginners, which is why these formulas are used to estimate your 1RM based on how much weight you can lift for multiple repetitions.

Common 1RM Formulas
  • Brzycki: Weight × (36 / (37 - Reps))
  • Epley: Weight × (1 + (0.0333 × Reps))
  • Lander: (100 × Weight) / (101.3 - 2.67123 × Reps)
  • Lombardi: Weight × Reps0.1
  • Mayhew: Weight / (0.522 + 0.419 × e(-0.055 × Reps))
  • O'Conner: Weight × (1 + 0.025 × Reps)
  • Wathan: (100 × Weight) / (48.8 + 53.8 × e(-0.075 × Reps))
Training with Percentages

Training at different percentages of your 1RM targets different aspects of muscle development:

  • 90-100%: Maximal strength and neural efficiency
  • 80-90%: Strength development
  • 70-80%: Strength and hypertrophy (muscle growth)
  • 60-70%: Hypertrophy (muscle growth)
  • Below 60%: Muscular endurance and technique
Tips for Bench Press Progress
  • Focus on proper form before increasing weight
  • Include variety in your training (e.g., close grip, incline, pause reps)
  • Strengthen supporting muscle groups (shoulders, triceps, upper back)
  • Follow a progressive overload approach
  • Ensure adequate recovery between heavy bench press sessions
  • Consider using a spotter for safety when working with challenging weights

Understanding the Bench Press Calculator

The Bench Press Calculator is a handy tool designed to help you estimate your one-rep max (1RM) for the bench press. This is the maximum weight you can lift for one repetition. Knowing your 1RM is useful for tracking strength progress and developing workout plans tailored to your goals.

How to Use the Bench Press Calculator

Using the Bench Press Calculator is simple. You start by entering the weight you have lifted and the number of repetitions you completed. This data helps to estimate how much you could potentially lift for one rep. You can also choose different formulas to get varied results, which can provide a broader understanding of your strength levels.

Choose Your Calculation Method

The calculator offers several methods for calculating your 1RM. Each formula may give slightly different results based on how it calculates exertion. Some popular formulas include:

  • Brzycki
  • Epley
  • Lander
  • Lombardi
  • O'Conner

Track Your Physical Attributes

To personalise your results further, the calculator allows you to input optional physical attributes. This can include your body weight, training experience, gender, and age. These attributes can help in comparing your strength to standard benchmarks, making your results much more relevant and insightful.

Generating a Custom Training Program

The Bench Press Calculator doesn't just stop at estimating your 1RM. It also helps you create a training program based on your strength goals. You can choose from different focuses, including strength, hypertrophy, or endurance, ensuring your workout aligns with your Fitness objectives.

Understanding Strength Levels

After calculating your results, you can see where you stand in terms of strength levels. The calculator can classify you as untrained, novice, intermediate, advanced, or elite. This classification can motivate you to improve and provide a clear target for your training.

Using Strength Standards for Comparison

Another feature of the Bench Press Calculator is its ability to compare your results against strength standards. This comparison can help you understand how your strength measures up within different classifications and can guide your training decisions. Here are some classifications you might find:

  • Untrained
  • Novice
  • Intermediate
  • Advanced
  • Elite

Get the Most Out of Your Training

Finally, the calculator also provides training percentages based on your 1RM. This helps in planning your workouts and ensuring you train at the right intensity for your specific goals, whether it’s building strength, muscle size, or endurance. With a structured approach, you’ll be able to make consistent gains over time.