Bench Press Calculator: Estimate Your 1RM
Calculate your bench press 1RM
Brzycki and Epley equations, IPF GL points (2020).
| Reps | Weight | % 1RM |
|---|
Your bench press 1RM can be estimated from one heavy set: enter weight and reps, and the calculator uses the Brzycki and Epley equations and shows training loads for 1 to 12 reps plus IPF GL points.
How the calculator estimates your bench press 1RM
Instead of a true max attempt, you enter a weight and the number of clean reps from a heavy set. The calculator estimates your 1RM with two equations: Brzycki (1993) uses weight × 36 ÷ (37 − reps), Epley uses weight × (1 + reps ÷ 30). The average is shown. Kravitz et al. (2003) concluded that in powerlifters, 1RM in the bench press, squat and deadlift can be predicted from submaximal tests with an acceptable degree of accuracy.
Training loads from your 1RM
The table below the result shows roughly which weight fits 1 to 12 reps to failure. For sets with reps in reserve – say two reps “left in the tank” – use the RPE calculator. To load the bar, use the plate calculator.
When does a bench press count?
According to the IPF rules, after the start signal the bar must be lowered to the chest or abdominal area, held motionless and, after the “Press” command, pressed to straight arms with elbows locked. Head, shoulders and buttocks stay on the bench and the feet stay flat on the floor. Hand spacing must not exceed 81 cm measured between the forefingers.
Strength relative to body weight
If you also enter your body weight, you get IPF GL points for the bench press (classic). According to the International Powerlifting Federation, 100 points equal the average of elite athletes at the same body weight.
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- Brzycki, M. (1993). Strength Testing—Predicting a One-Rep Max from Reps-to-Fatigue. Journal of Physical Education, Recreation & Dance, 64(1), 88–90. DOI
- Kravitz, L., Akalan, C., Nowicki, K. & Kinzey, S. J. (2003). Prediction of 1 repetition maximum in high-school power lifters. J Strength Cond Res, 17(1), 167–172. PubMed
- International Powerlifting Federation (IPF) (2021). Technical Rules Book. powerlifting.sport (PDF)
- International Powerlifting Federation (IPF) (2020). The IPF GL Coefficients for Relative Scoring. powerlifting.sport (PDF)