Free tool
Bench Press 1RM calculator
Turn a bench press set you have already completed into an estimated one-rep max and working weights.
Enter a set where the bar touched your chest and you locked out every rep with the same technique. Use safety arms or a spotter for sets close to failure, and count reps in reserve honestly — the estimate is only as good as the set you enter.
A set you have already done
Estimated one-repetition maximum
80 kg
| Reps | 0 RIR | 1 RIR | 2 RIR | 3 RIR |
|---|---|---|---|---|
| 3 | 72.7 kg | 70.6 kg | 68.6 kg | 66.7 kg |
| 5 | 68.6 kg | 66.7 kg | 64.9 kg | 63.2 kg |
| 8 | 63.2 kg | 61.5 kg | 60 kg | 58.5 kg |
| 10 | 60 kg | 58.5 kg | 57.1 kg | — |
| 12 | 57.1 kg | — | — | — |
Uses the Epley equation, counting reps in reserve as reps you could have done — the same load model the Bodywise Coach app uses. It is only an estimate from a set you have already completed, not a test of your maximum; a dash means the combination is outside the range the equation is reliable over. Round to the nearest weight your equipment allows.
Another lift? Use the general 1RM and RIR calculator.
Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.