Enter the weight and reps you benched to estimate your max bench press.
This tool estimates your one-rep max bench press using two established formulas: Epley (1RM = weight × (1 + reps ÷ 30)) and Brzycki (1RM = weight × 36 ÷ (37 − reps)). Both work best for sets of 1 to 10 reps performed close to failure with good form. The bench press responds particularly well to these formulas since bar speed stays fairly consistent across reps compared to lifts like the deadlift.
Enter the heaviest weight you benched for a clean set, along with the number of reps completed. Choose your preferred formula and unit, then calculate. The result table shows common training percentages so you can plan your next bench session's working weights directly.
Typically accurate within 5-10% for sets of 1-10 reps. Bar speed and fatigue can affect the real number.
It depends on bodyweight, sex, and experience — tracking your own progress matters more than comparing to others.
Only with a spotter and proper warm-up. An estimate is safer and usually accurate enough for training purposes.