šļø Bench Press & One Rep Max (1RM) Calculator
Calculate your estimated One Rep Max (1RM) for bench press, barbell squats, and deadlifts using validated clinical formulas (Brzycki, Epley, Lander).
5 Reps
Estimated 1-Rep Max (1RM)
215 lbs
Intermediate Strength Range
Percentage Training Loads
| % Load | Weight | Estimated Reps |
|---|
Frequently Asked Questions About Bench Press & 1RM
Why calculate 1RM instead of testing it directly?
Testing a true 1-rep max with heavy weights carries a high risk of pectoral tears and shoulder injury. Calculating your max from a submaximal set (such as 3 to 8 reps) is much safer and allows precise percentage programming for strength blocks.
What is the difference between Brzycki and Epley formulas?
The Brzycki formula is conservative and works well under 10 reps. The Epley formula: Weight Ć (1 + Reps/30) slightly favors higher reps. CalcWorker's composite mode averages both for maximum real-world barbell accuracy.