Bench Press Calculator

This Bench Press Calculator can be used to quickly and easily determine your one-repetition max according to the number of repetitions you have completed for a given weight. You just need to enter number of repetitions and weight lifted details in this user-friendly tool. Press the calculate button to avail the one rep max value as result.

Choose 1RM Equation
Weight Lifted
lbs/kg (Pounds / Kilograms)
Number Of Reps
(1 - 20) No. of reps

Bench Press Calculator: This is a general one rep max calculator which is very helpful in determining the maximum weight a person can lift throughout any movement like the deadlift, shoulder press or squat.

In the article below, you can simply go through the general information about the several bench press forms. You can also make the calculations manually by using the charts and formulas given below.

What is the One-Rep Max?

The one-rep max is also known as the One Repetition Maximum. It is the weight you can lift for a single repetition of a given exercise.

Why is the One-Rep Max Important?

It is important for an individual to know & calculate one rep max. We will now see 2 main reasons below.

  • It is very useful tool in order to reach your fitness goals. For example, if you want to increase your strength & size, you should lift at least 60% of your body weight in a one-rep max. Whereas if you want to enhance your tone & endurance, lift about 30 to 60% of one-rep max.
  • It can be used to measure your strength. You can also compare your strength with your training partners & you can also find out how strong a particular muscle is by using it.

The Max Bench Calculator Formula

There are a few different methods invented by different people for calculating one rep max. Following are the most used formulae.

Brzycki: 1 RM = w / (1.0278 - (0.0278 × r))

Baechle: 1 RM = w × (1 + (0.033 × r))

Epley: 1 RM = (0.033 × r × w) + w

Lander: 1 RM = (100 × w) / (101.3 - 2.67123 × r)

Lombardi: 1 RM = w × r 0.1

Mayhew et al.: 1 RM = (100 × w) / (52.2 + (41.9 × e-0.055 × r))

O'Conner et al.: 1 RM = w × (1 + 0.025 × r)

Wathan: 1 RM = (100 × w) / (48.8 + (53.8 × e-0.075 × r))

Here, 1 RM = the one rep max, 

w = lifted weight, 

r = repetition number

e = the base of natural logarithm = 2.718282

How to Find One Rep Max with the Number of Repetitions?

We can calculate the one-rep max manually using the formula. Let us see how to calculate using manual steps:

  1. Measure your weight in kilograms.
  2. Select the formula you want to use to find a one-rep maximum (1RM)
  3. Put the values in the formula i.e. the number of completed reps.

Performing the manual calculations becomes hectic sometimes, so to avoid this use the calculators of several different kinds from Arithmetic Calculator.

Solved Example

Calculate the one-rep max (1RM) for a person who performs 7 reps lifting 56 kg.


Let us use the Lombardi formula for 1RM.

1 RM = w × r 0.1

  1. Here, w = 56 kg

& r = 10 repetitions

1 RM = w × r 0.1 = 56 × 70.1 = 56 × 1.21 = 67.76 kg

Here, 1 rep max of a person who can do 7 reps of 56kg is 67.76 kg.

FAQ's on Max Bench Press Calculator

1. What is a good ratio for bench press?

The ideal squat to bench press ratio is 167% for women and 156% for men. 

2. How common is a 225 bench?

Men reaching 225 pounds are rare to find since the typical weight of a strong male is about 200 pounds and the men who are reasonably trained are able to reach 225 pounds.

3. How much can the average man bench press?

For a male lifter, the average man bench press 214 lb (1RM).

4. How much should a 200-pound man bench?

For a man weighing 200 pounds, a bench press or 225 pounds would be regarded as above average.

Bench press calculator