GymNoteBench press calculator (1RM)
Enter the weight and reps from your last bench press set to see your max and what to lift at 60–95%.
1 to 12. Fewer reps give a closer estimate.
How to test your bench max safely
Going for a true max on the bench without a spotter is asking for trouble. A hard set of 3–5 reps and the calculator get you close without the risk.
- Set the safety bars or ask someone to spot you.
- Touch your chest on every rep. Half reps inflate the estimate.
- Only count reps you did without bouncing the bar off your chest.
What to do with your result
The bench press usually progresses more slowly than the squat and deadlift, so add weight in small steps of 1–2.5 kg.
Re-test every 4–8 weeks the same way so your results stay comparable.
| % of max | Weight | Reps to failure |
|---|---|---|
| 100% | 93.3 kg | 1 |
| 95% | 88.7 kg | ~2 |
| 90% | 84 kg | ~3 |
| 85% | 79.3 kg | ~5 |
| 80% | 74.7 kg | ~8 |
| 75% | 70 kg | ~10 |
| 70% | 65.3 kg | ~13 |
| 65% | 60.7 kg | ~16 |
| 60% | 56 kg | ~20 |
How do I calculate my bench press max?
Do a set of 3–5 reps with good form and enter the weight and reps. For example, 80 kg × 5 reps gives an estimated max of about 93 kg.
What is a good bench press?
It depends on body weight, training age and sex, so there is no single standard. Comparing yourself with your own numbers from a month ago is more useful than any chart.
Does it work for incline or dumbbell bench?
The formula works, but the result is a max for that exercise only. A dumbbell max does not convert 1:1 to the barbell.