Bench Press Calculator
Estimate your bench press one rep max, view a full bench press percentage chart, and see how your strength compares to lifters at your training level.
Enter your lift
Your estimated one rep max
Bench Press · estimated 1RM
115.0 kg
Raw estimate: 115.5 kg · 254.7 lb
Epley
116.7 kg
Brzycki
112.5 kg
Lombardi
117.5 kg
Training percentages
| % | Weight | Reps |
|---|---|---|
| 100% | 115.5 kg | 1 rep |
| 95% | 109.8 kg | 1-2 reps |
| 90% | 104.0 kg | 2-3 reps |
| 85% | 98.2 kg | 3-5 reps |
| 80% | 92.4 kg | 4-6 reps |
| 75% | 86.7 kg | 6-8 reps |
| 70% | 80.9 kg | 8-10 reps |
| 65% | 75.1 kg | 10-12 reps |
| 60% | 69.3 kg | 12-15 reps |
| 50% | 57.8 kg | 15-20 reps |
| 40% | 46.2 kg | 20+ reps |
Estimated weight for 1–12 reps
1 rep
115.5 kg
2 reps
108.3 kg
3 reps
105.0 kg
4 reps
101.9 kg
5 reps
99.0 kg
6 reps
96.3 kg
7 reps
93.7 kg
8 reps
91.2 kg
9 reps
88.9 kg
10 reps
86.7 kg
11 reps
84.5 kg
12 reps
82.5 kg
Bench press strength standards
Compare your estimated one rep max to typical benchmarks by bodyweight ratio.
| Level | Men | Women |
|---|---|---|
| Beginner | 0.5× bodyweight | 0.3× bodyweight |
| Novice | 0.75× bodyweight | 0.45× bodyweight |
| Intermediate | 1.0× bodyweight | 0.6× bodyweight |
| Advanced | 1.5× bodyweight | 0.9× bodyweight |
| Elite | 2.0×+ bodyweight | 1.25×+ bodyweight |
Figures are rough population benchmarks, not individual targets — leverages, limb length and training history all matter.
Bench press variations and your 1RM
Flat barbell bench press is the standard used for strength standards and competition. Use this as your baseline estimate.
Close-grip bench press typically estimates 5-10% lower than a standard grip due to the longer range of motion and increased triceps demand.
Paused bench press (competition style, with a dead stop on the chest) usually estimates 5-15% lower than a touch-and-go bench press because it removes the stretch reflex.
Incline and dumbbell bench press use different leverages entirely — treat their 1RM estimates as separate numbers rather than direct comparisons to flat barbell bench.
Training safely at heavy percentages
Above 85% of your 1RM, always bench inside a rack with the safety pins set just below chest height, or with a competent spotter watching the bar path — not just standing behind your head. Flared elbows and a bar path drifting toward your face are the most common signs a rep is about to fail.
Bench press calculator FAQ
How do I estimate my bench press 1RM without testing it?+
Perform a set of 3-8 reps with a weight that brings you close to failure, then enter the weight and reps into the calculator above. The Epley and Brzycki formulas will estimate your true one rep max.
Does grip width change my estimated max?+
Yes. A wider grip shortens the range of motion and typically allows more weight, while a close or narrow grip increases range of motion and shifts load to the triceps. Estimate your 1RM using the same grip you plan to compete or train with.
What's a good bench press percentage chart to train with?+
For strength, work mostly in the 80-90% range for 3-5 reps. For hypertrophy, 65-80% for 8-12 reps builds volume safely. Our calculator generates the full percentage breakdown from your estimated max automatically.
Should I test a real bench press max?+
Only with a spotter or in a rack with safety pins set correctly. Estimating from a submaximal set is safer for frequent testing — save a true max test for a competition or supervised session.
Also check your squat and deadlift one rep max, or jump straight to the percentage calculator if you already know your max.