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Bench-press 1RM estimate

Use an existing bench-press weight and 7–10 completed repetitions to estimate a one-repetition load. The answer is not a weight to attempt.

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Editable example

An example is filled in. Replace it with your own data to calculate.

Use an existing record: enter the total weight including the bar, and the 7–10 repetitions completed in that same set. Do not enter one side’s plates or add repetitions from separate sets.

Total set weight in kg, including the barFor example, 40 kg means the bar plus plates on both sides. Use an existing unassisted flat barbell bench-press record, not one side’s weight.

Repetitions completed in that set (7–10)For example, 8 consecutive repetitions with the same weight in one set close to its repetition limit. Only 7–10 are accepted; the tool does not extrapolate.

Results update when inputs are complete. A plan is kept only when you save it. Inputs and results are not uploaded.

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Example result

Estimated one-repetition bench-press load (not a weight to attempt)

49.66kg

1RM means one-repetition maximum, but this is only a formula estimate. Do not attempt the answer as a lifting weight or perform a maximum test just to use this tool.

Weight in the recorded set40 kg

Repetitions in the recorded set8 repetitions in one set

How to read this answerFormula estimate; this is not a weight you can assume is safe to lift.

Worked steps

100 × 40 ÷ (102.78 − 2.78 × 8) ≈ 49.66 kg

Estimated 1RM = 100 × set weight / (102.78 − 2.78 × repetitions), using the rounded coefficients in the Brzycki study. Use an existing unassisted flat barbell bench-press set close to its repetition limit. If these conditions are unknown, do not treat the answer as your maximum. Do not perform a maximum or failure test just to use this calculator. The validation covered only 50 sedentary or moderately active men aged 18–32 performing 7–10 repetitions. It does not establish accuracy for everyone, other exercises, machines or bands. This is a formula estimate, not a measured maximum, training prescription or safe lifting weight.

Method and scope

Estimated 1RM = 100 × set weight / (102.78 − 2.78 × repetitions), using the rounded coefficients in the Brzycki study.

Use an existing unassisted flat barbell bench-press set close to its repetition limit. If these conditions are unknown, do not treat the answer as your maximum. Do not perform a maximum or failure test just to use this calculator. The validation covered only 50 sedentary or moderately active men aged 18–32 performing 7–10 repetitions. It does not establish accuracy for everyone, other exercises, machines or bands. This is a formula estimate, not a measured maximum, training prescription or safe lifting weight.

References:Primary study: Brzycki bench-press 1RM formula and limitations (2007)

What this helps you do

Use an existing bench-press record to estimate a one-repetition load. 1RM means one-repetition maximum. This page does not measure your strength or tell you what weight to lift.

What to enter

Enter one existing flat barbell bench-press set: total kilograms including the bar, and 7–10 consecutive repetitions. The set must be unassisted, close to its repetition limit, with consistent technique. If unsure, do not interpret the estimate as your personal maximum.

How it is calculated

The estimate is 100 × total set weight / (102.78 − 2.78 × completed repetitions), using the published rounded Brzycki coefficients. Only 7–10 repetitions are accepted. This is not an exact equivalent of the simplified 36/(37 − repetitions) version.

Worked example

Synthetic example: 55 kg for 8 repetitions gives 100 × 55 / (102.78 − 2.78 × 8), about 68.29 kg. This is not a measured result or a plate-loading recommendation.

Understanding the answer

The main answer is a model estimate. The set weight and repetitions are repeated below for checking. Decimal places do not imply that level of accuracy; a study’s average error cannot guarantee your individual error.

Scope and limitations

The primary validation covered 50 sedentary or moderately active men aged 18–32, using 7–10 bench-press repetitions. Accuracy is not established for every sex, age or training background. Do not apply it to squats, deadlifts, machines, assisted movements or rehabilitation. Save the input record for later reference. Compare only consistent exercises and recording methods. Do not attempt a maximum lift based on this estimate. Ask a qualified coach about loads suitable for your individual situation.