Bench Press 1RM Calculator
The bench press is the most popular upper-body strength test. Your bench 1RM tells you exactly where you stand and what percentages to use for volume, intensity, and hypertrophy work.
Instead of grinding out a risky max single, enter a comfortable working set into StrengthBase. The tool compares four estimation formulas and shows which one best matches your rep range so you can trust the number.
Use the result to program bench variations, set PR targets, and track progress over training blocks.
How to Use
- Perform a bench press set of 3–10 reps with a weight you can control.
- Enter the weight and reps into the calculator on the homepage.
- Review your estimated 1RM and use the intensity table to set your next bench session.
Frequently Asked Questions
- How accurate is a bench press 1RM estimate?
- For sets of 3–10 reps the estimate is typically within 5% of a true max. Accuracy drops above 12 reps.
- Should I use a pause or touch-and-go set?
- Either works, but be consistent. A paused set will give a slightly lower estimate that better reflects competition standards.
- What is a good bench press 1RM?
- Benchmarks vary by body weight. A common intermediate target is 1.0–1.25× body weight for men and 0.65–0.85× for women.
- Can I use this for close-grip or incline bench?
- Yes. The formulas apply to any pressing movement — just use the weight and reps from that specific variation.