Bench Press Standards Calculator
See bench press strength standards for your body weight and gender.
Covers novice, intermediate, advanced, and elite levels.
One-rep max (1RM) for bench press is the maximum weight you can lift for a single complete repetition. Training directly to your true 1RM is risky; instead, lift a submaximal weight for multiple reps and use a formula to estimate it.
The Epley Formula (most widely used):
1RM = Weight × (1 + Reps / 30)
The Brzycki Formula (more accurate at higher rep counts):
1RM = Weight × 36 / (37 − Reps)
Worked Example:
You bench press 100 kg for 8 reps.
- Epley: 1RM = 100 × (1 + 8/30) = 100 × 1.267 = 127 kg
- Brzycki: 1RM = 100 × 36 / (37 − 8) = 100 × 36/29 = 124 kg
The two formulas agree closely at 3–10 reps. Above 12 reps, accuracy drops.
Percentage-Based Training Reference:
| % of 1RM | Reps | Training Goal |
|---|---|---|
| 50–60% | 15–20 | Endurance |
| 60–70% | 12–15 | Hypertrophy |
| 70–80% | 8–12 | Hypertrophy/Strength |
| 80–90% | 3–6 | Strength |
| 90–100% | 1–3 | Max strength |
Strength Standards (untrained to elite, male):
| Level | Bench Press (× bodyweight) |
|---|---|
| Beginner | 0.5× |
| Intermediate | 1.0× |
| Advanced | 1.5× |
| Elite | 2.0× |
Practical Tips:
- Always use a spotter when testing near-max lifts
- Warm up with 50%, 70%, 85% sets before attempting a heavy set
- Test with sets of 3–5 reps for better formula accuracy than sets of 10+
- Retest every 4–6 weeks to track progress and adjust training weights
How we build and check this calculator
This calculator runs entirely in your browser, so the numbers you enter stay on your device. The math behind it is written by hand and tested against worked examples and standard references before the page goes live.
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