Maximum Bench Press Calculator

How to Use This Calculator

1. Enter the weight you lifted during your bench press in kilograms (kg)
2. Enter the number of reps you completed with that weight
3. Select your preferred calculation formula from the dropdown menu
4. Click the "Calculate" button to estimate your 1RM

Understanding the Formulas

The calculator offers four different formulas for estimating your 1RM:

1. Brzycki Formula

1RM = W × (R / 30 + 1)

Where W is the weight lifted in kg and R is the number of reps performed. This is a commonly used formula that gives more weight to heavier weights and fewer reps.

2. Epley Formula

1RM = W × (1 + R / 30)

A simple formula that increases the estimated 1RM by 1% for each additional rep.

3. Lombardi Formula

1RM = W × R^0.1

This formula assumes that your strength increases exponentially with reps (often used for heavier weights and fewer reps).

4. Irvine Formula

1RM = W × (1 + R / 10)

A simpler alternative to the Epley formula, increasing the estimated 1RM by 10% for each additional rep.

Important Notes

Remember that these are estimations and your actual 1RM may vary. It's important to:

• Perform your bench press with proper form
• Warm up properly before attempting 1RM attempts
• Use a spotter when attempting 1RM
• Only attempt 1RM if you are experienced with bench press