One Rep Max CalculatorHow to find your bench max from reps
Warm up, then bench a weight for as many clean reps as you can, up to about 6. Stop when the next rep would fail. Enter the weight and reps. With the Epley formula, 185 lb for 5 reps gives an estimated 1RM of about 216 lb. The chart then shows your training weights.
The math is simple. Epley multiplies the weight by 1 plus the reps divided by 30. So 185 x (1 + 5 / 30) = 185 x 1.1667 = 215.8 lb. The tool shows six more formulas below it, so you can see the range.
How accurate is a bench estimate?
A 1997 study tested seven formulas on the bench press with 67 new lifters. All of them tracked real maxes closely, with correlations above 0.95. But only 2 of the 7 had an average error close to zero for the bench (LeSuer and others, 1997). The rest were a few pounds off on average.
Fewer reps make the guess better. A 2006 study found that a 5 rep max predicted the bench and leg press max best. It also said not to use more than 10 reps (Reynolds and others, 2006). If you want one number, pick the Average option. It blends all seven.
Bench press percent chart
This table uses the NSCA training load chart. It shows about how many reps most people can do at each percent of a 200 lb max.
| % of max | Weight (200 lb max) | About reps |
|---|---|---|
| 95% | 190 lb | 2 |
| 90% | 180 lb | 4 |
| 85% | 170 lb | 6 |
| 80% | 160 lb | 8 |
| 75% | 150 lb | 10 |
| 70% | 140 lb | 12 |
Source: NSCA Training Load Chart. Your own numbers may differ by a rep or two.
What weight to bench for your goal
The Human Performance Resources center (HPRC) lists these NSCA training loads (HPRC):
- Strength: 4 to 6 reps at 85% of your max or more.
- Muscle size: 6 to 12 reps at 67% to 85%.
- Muscle endurance: 12 or more reps at under 67%.
HPRC gives an example. With a 230 lb max, 85% is about 196 lb, a weight to use for 4 to 6 reps. To move up, the ACSM says to add 2% to 10% once you can do 1 or 2 reps more than your goal (ACSM, 2009).
Bench safely
- Use a spotter, or set safety pins or straps just under your chest.
- Do not use thumbless grips on heavy sets.
- If you test a true max, follow the step by step NSCA plan on the one rep max page. For upper body lifts, add only 5% to 10% per attempt.
More tools
Related guides
FAQ
How do I find my bench max without maxing out?
Bench a weight you can lift 3 to 6 times with good form, and stop when the next rep would fail. Enter the weight and reps above. The tool turns that set into an estimated max. It is a safer choice when you train alone.
How much should I bench for 5 reps?
Most lifters can do about 5 reps at 87% of their max, based on the NSCA load chart. With a 200 lb max, that is about 174 lb. Use the percent chart in the tool to see your own numbers.
What weight should I use to build bench strength?
The NSCA suggests 4 to 6 reps at 85% of your max or more for strength. For muscle size, it suggests 6 to 12 reps at 67% to 85%. The chart in the tool turns these percents into weights.
How often should I bench?
The ACSM suggests 2 to 3 days a week of full body training for new lifters. Intermediate lifters often train 3 to 4 days, and advanced lifters 4 to 5 days, split by muscle group.
References
- LeSuer DA et al. The accuracy of prediction equations for estimating 1RM performance in the bench press, squat, and deadlift. J Strength Cond Res. 1997;11(4):211-213
- Reynolds JM, Gordon TJ, Robergs RA. Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry. J Strength Cond Res. 2006 (PubMed)
- Training Load Chart, National Strength and Conditioning Association (NSCA)
- What is a one rep max? Human Performance Resources by CHAMP (HPRC), Uniformed Services University
- American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009 (PubMed)