Bench Press Calculator

Bench Press is evaluated from Weight Lifted, Repetitions and Bodyweight. The calculation reports Estimated 1RM, 90% and 80%.

Results

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About the Bench Press Calculator

Bench Press is treated here as a quantitative relation between Weight Lifted, Repetitions and Bodyweight and Estimated 1RM, 90%, 80% and 70%.

The calculator uses a multi formula configuration. Each reported value is read as a direct evaluation of the stored rules with the declared field formats and units.

Formula basis:
Epley 1RM formula: 1RM = weight x (1 + reps/30). Training percentages are fractions of 1RM, rounded to nearest 2.5 lbs.

Interpret the outputs in the order shown by the result fields. Optional inputs affect only the outputs that depend on those variables.

Formula & How It Works

The calculation applies the following relations exactly as recorded in the metadata:

Epley 1RM formula: 1RM = weight x (1 + reps/30). Training percentages are fractions of 1RM, rounded to nearest 2.5 lbs.

Each output field is produced by substituting the supplied inputs into the relevant relation and then applying the declared rounding or text format.

Worked Examples

Example 1: 185 lbs × 5 reps, 175 lb bodyweight

Inputs

weight_lbs: 185 reps: 5 bw_lbs: 175
Estimated 1RM: 216 lbs. 90%: 195 lbs. 80%: 173 lbs. 70%: 150 lbs. 60%: 130 lbs. Bench/Bodyweight Ratio: 1.23 x

With Weight Lifted = 185, Repetitions = 5 and Bodyweight = 175 as the stated inputs, the result is Estimated 1RM = 216 lbs, 90% = 195 lbs and 80% = 173 lbs. Each value corresponds to the declared output fields.

Example 2: 225 lbs × 3 reps (NFL combine style)

Inputs

weight_lbs: 225 reps: 3 bw_lbs: 250
Estimated 1RM: 248 lbs. 90%: 223 lbs. 80%: 198 lbs. 70%: 173 lbs. 60%: 150 lbs. Bench/Bodyweight Ratio: 0.99 x

With Weight Lifted = 225, Repetitions = 3 and Bodyweight = 250 as the stated inputs, the result is Estimated 1RM = 248 lbs, 90% = 223 lbs and 80% = 198 lbs. Each value corresponds to the declared output fields.

Example 3: Women's bench press: 95 lbs × 8 reps, 135 lb bodyweight

Inputs

weight_lbs: 95 reps: 8 bw_lbs: 135
Estimated 1RM: 120 lbs. 90%: 108 lbs. 80%: 95 lbs. 70%: 85 lbs. 60%: 73 lbs. Bench/Bodyweight Ratio: 0.89 x

With Weight Lifted = 95, Repetitions = 8 and Bodyweight = 135 as the stated inputs, the result is Estimated 1RM = 120 lbs, 90% = 108 lbs and 80% = 95 lbs. Each value corresponds to the declared output fields.

Example 4: Beginner: 65 lbs × 10 reps, 165 lb bodyweight

Inputs

weight_lbs: 65 reps: 10 bw_lbs: 165
Estimated 1RM: 87 lbs. 90%: 78 lbs. 80%: 70 lbs. 70%: 60 lbs. 60%: 53 lbs. Bench/Bodyweight Ratio: 0.53 x

With Weight Lifted = 65, Repetitions = 10 and Bodyweight = 165 as the stated inputs, the result is Estimated 1RM = 87 lbs, 90% = 78 lbs and 80% = 70 lbs. Each value corresponds to the declared output fields.

Common Use Cases

  • Estimate bench press one-rep maximum
  • Find training percentages from 1RM
  • Check how your bench press compares to strength standards