Convert a submax bench set into estimated one-rep max and percentage-based training loads.
Overview
A bench press calculator predicts your one-rep max (1RM) from a set performed for multiple repetitions. It helps lifters program intensity without maxing every week.
Use your best technically clean set and keep rep ranges modest (typically 1 to 10 reps) for the most reliable estimate.
Steps
Use your heaviest successful bench set of the day.
Input bar weight plus plates.
Use completed reps at that load.
Compare Epley, Brzycki, and Lombardi outputs.
Choose a conservative number for training decisions.
Apply percentages for volume and intensity blocks.
Math
Epley 1RM = weight x (1 + reps/30)
Epley scales lifted weight by repetition count to estimate maximum force output for a single repetition.
Worked cases
1RM = 80 x (1 + 6/30) = 80 x 1.2 = 96 kg
Estimated 1RM: 96 kg
1RM = 100 x 36 / (37 - 5) = 112.5 kg
Estimated 1RM: 112.5 kg
Training max = 0.9 x 120 = 108 kg
Use 108 kg as conservative programming max
Why use this
Questions