Estimate your bench press one-rep max from a submaximal set, and generate a training percentage table and warm-up scheme.
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Units
116.7 kg
Epley
112.5 kg
Brzycki
117.5 kg
Lombardi
| % | Weight (kg) | Target reps |
|---|---|---|
| 95% | 109.8 kg | 1–2 reps |
| 90% | 104.0 kg | 3 reps |
| 85% | 98.2 kg | 4–5 reps |
| 80% | 92.4 kg | 6 reps |
| 75% | 86.7 kg | 8 reps |
| 70% | 80.9 kg | 10 reps |
| 65% | 75.1 kg | 12 reps |
| 60% | 69.3 kg | 15 reps |
Suggested warm-up
| Set | Weight (kg) | Reps |
|---|---|---|
| Empty bar | 20.0 kg | 10 |
| Warm-up 1 | 57.8 kg | 8 |
| Warm-up 2 | 75.1 kg | 5 |
| Warm-up 3 | 92.4 kg | 3 |
| Warm-up 4 | 104.0 kg | 1 |
| Work set | 115.5 kg | 1 |
Also in Strength & Performance
Strength Training
Your one-rep max (1RM) is the gold standard measure of upper-body pressing strength, but attempting a true maximum carries injury risk. By lifting a submaximal weight for multiple reps, you can estimate your 1RM safely and use it to structure percentage-based training.
The calculator averages three well-validated formulas — Epley, Brzycki, and Lombardi — each of which uses the lifted weight and rep count to project the load you could lift exactly once. The Epley formula (weight × (1 + reps/30)) is the most widely cited; Brzycki adjusts for rep range via a denominator; Lombardi uses an exponential rep factor. Averaging the three reduces formula-specific bias.
Once your 1RM is estimated, the training table expresses key percentages as actual weights. Working at 80–85% (6 reps) builds hypertrophy and strength simultaneously. Sets at 90%+ (1–3 reps) develop maximal strength. Sets at 60–70% (10–15 reps) improve muscular endurance. Percentage-based programming keeps your training loads anchored to your current capacity.
Frequently asked questions
Most accurate for sets of 2–6 reps. For sets above 10 reps, estimation error increases because muscular endurance begins to play a larger role than raw strength. Consider re-testing with heavier weights for fewer reps if accuracy matters.
Not without proper preparation. Use the estimate to guide percentage-based training. If you want to test a true 1RM, follow a dedicated peaking programme and use a spotter.
Related
These related calculators come from the same leaf category, nearby sibling categories, or the same top-level topic.
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