Bench press max calculator

The bench press max calculator gives you an indication on how much you can bench press in a single repetition (one repetition max ). The calculator is based on your maximum number of repetitions on lower weights. When performing max tests it is extremely important to warm up carefully.

1RM Bench press max calculator -

The 1RM calculated is a theoretical value. To perform a single rep max test your body must be used to work near maximum weights at a few number of repetitions. If you only work out with 25 repetitions and can lift 50 kg your theoretically 1 rep max is 91.63 kg. You will probably fail to press your theoretical 91.63 kg and the injury risk is very high if you haven’t stressed your body with more than 50 kg.

About the bench press calculator

This bench press calculator is based on the formula:

Estimated 1 RM = Weight x Reps x 0.0333 + Weight

1 RM: One repetition max

Weight: the weight you are lifting

Reps: Repetitions

I have tested many different calculations for the 1RM but this one I found to be very accurate. When I was young and worked out more than I do today I did a Bench press 1RM. My 1RM was 92.5 kg and I managed 25 repetitions with 50 kg at the time. The example in the introduction at the top of the page is based on my own real numbers. The difference between my real 1RM and the theoretical 1RM is just 0,87 kg or 1%. That’s quite remarkable! If you ever try a 1RM test make sure that your body is wormed up and that you are used to heavy weights.

The source to this calculation will be found at

Important note: The Bench press max calculator is just a guide and may have errors. leaves no This statistics calculator is presented for your own personal use and is to be used as a guide only. Medical and other decisions should NOT be based on the results of this calculator. Although this calculator has been tested, we cannot guarantee the accuracy of its calculations or results. Read more in the disclaimer.

Bench press technique tips

When you perform bench press training it is extremely important that you warmup and use the proper technique. If you lift to heavy with improper technique there is a great risk you’ll hurt yourself.

I would recommend to have a look at this video for about 10 minutes. I’t might save you from many hours of injury recovery.

Bench press for best results and less injuries