Estimate one-rep max bench press from weight and reps using Epley formula — see 1RM and training percentages.
Estimate one-rep max bench press from weight and reps using Epley formula — see 1RM and training percentages.
Enter values above and click Calculate — results will appear here with the formula explained.
This estimates one-repetition maximum using the Epley formula — weight times (1 plus reps divided by 30) — the most cited linear model for submaximal bench sets. Percentages at 70%, 80% and 90% are provided because programming lives by percentages: roughly 70–75% for volume, 80–85% for base strength and 85–90% for peaking singles, with auto-regulation around the raw estimate.
Accuracy decays as reps rise beyond about eight to ten — fatigue and technique breakdown contaminate low-weight high-rep sets — and between individuals variability remains. Never test a true unsupervised max without a spotter; the estimate exists precisely to avoid regular maximal testing while still assigning productive loads.
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This estimates one-repetition maximum using the Epley formula — weight times (1 plus reps divided by 30) — the most cited linear model for submaximal bench sets. Percentages at 70%, 80% and 90% are provided because programming lives by percentages: roughly 70–75% for volume, 80–85% for base strength and 85–90% for peaking singles, with auto-regulation around the raw estimate. Formula: Epley: 1RM = weight * (1 + reps/30); Training % = 1RM*0.7 to 0.9
Bench Press Calculator: Estimate one-rep max bench press from weight and reps using Epley formula — see 1RM and training percentages. Formula: Epley: 1RM = weight * (1 + reps/30). Example: With 80kg x 8 reps: 1RM about 101.
Estimate one-rep max bench press from weight and reps using Epley formula — see 1RM and training percentages. Formula: Epley: 1RM = weight * (1 + reps/30); Training % = 1RM*0.7 to 0.9
| Field | What to enter |
|---|---|
| Bench weight (kg) | e.g. 80 |
| Reps | e.g. 8 |
All fields use the exact formulas shown below — results include step-by-step breakdowns you can verify by hand.
This estimates one-repetition maximum using the Epley formula — weight times (1 plus reps divided by 30) — the most cited linear model for submaximal bench sets. Percentages at 70%, 80% and 90% are provided because programming lives by percentages: roughly 70–75% for volume, 80–85% for base strength and 85–90% for peaking singles, with auto-regulation around the raw estimate.
Accuracy decays as reps rise beyond about eight to ten — fatigue and technique breakdown contaminate low-weight high-rep sets — and between individuals variability remains. Never test a true unsupervised max without a spotter; the estimate exists precisely to avoid regular maximal testing while still assigning productive loads.
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With 80kg x 8 reps: 1RM about 101.3kg, 70% ~71kg, 80% ~81kg, 90% ~91kg.
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