1-RM Bench Press Test Calculator

How to Use the 1RM Bench Press Calculator

Our bench press calculator makes it easy to estimate your one repetition maximum without the risks of testing your actual 1RM. Follow these steps:

1. Select Your Units: Toggle between metric (kg) or imperial (lbs) based on your preference
2. Enter Training Data: Input the weight you lifted and the number of repetitions completed. For best accuracy, use weights you can lift for 3-5 reps
3. Calculate: Click the green "Calculate 1RM" button to see your results across seven different formulas
4. Review Training Percentages: Use the percentage table to program your workouts at appropriate intensities (50% for warm-ups, 85-90% for strength building)

Pro Tip: The calculator shows results from multiple formulas because individual variation in muscle fiber composition affects which formula is most accurate for you. The average of all formulas typically provides the best estimate.

What is a 1-RM Bench Press Test?

This is a specific repetition maximum (RM) test for the upper body, using the bench press exercise. The one repetition maximum tests (1-RM) is a popular method of measuring isotonic muscle strength. It is a measure of the maximal weight a subject can lift with one repetition. You might want to pair this test with the squat or deadlift lower body max test. See the general description of 1RM fitness tests.

1RM bench press exercise

Test purpose: To measure maximum strength of the chest muscle groups.

Equipment required: Bench with safety bar, barbell and various free weights.

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such name, age, height, body weight, gender, test conditions. Check equipment for safety and calibrate if required. See more details of pre-test procedures.

Procedure: The subject should perform an adequate warm up. An example would be to warm up with 5-10 reps of a light-to-moderate weight, then after a minute rest perform two heavier warm-up sets of 2-5 reps, with a two-minute rest between sets. The subject should then rest two to four minutes, then perform the one-rep-max attempt with proper technique. If the lift is successful, rest for another two to four minutes and increase the load 5-10%, and attempt another lift. If the subject fails to perform the lift with correct technique, rest two to four minutes and attempt a weight 2.5-5% lower. Keep increasing and decreasing the weight until a maximum left is performed. Selection of the starting weight is crucial so that the maximum lift is completed within approximately five attempts after the warm-up sets. See the Bench Press Example Videos.

Understanding Your 1RM Results

The calculator provides your estimated 1RM using seven different formulas developed by sports scientists. Here's what each formula offers:

• Epley Formula: Most widely used, most accurate for lower reps (1-5)
• Brzycki Formula: Excellent for moderate reps (5-10), commonly used in research
• Lander Formula: Works well across rep ranges, good general-purpose formula
• Lombardi Formula: Uses exponential relationship, accurate for strength athletes
• Mayhew Formula: Developed specifically for bench press, accounts for fatigue patterns
• O'Connor Formula: Conservative estimate, good for programming
• Wathan Formula: Works well for higher reps (8-12)

According to research by sports scientist Robert Wood, who has analyzed sports performance data for over 25 years, the average of multiple formulas typically provides the most accurate 1RM estimate for athletes. Individual muscle fiber composition (fast-twitch vs slow-twitch ratio) affects which formula is most accurate for each person.

Scoring: the maximum weight lifted is recorded. To standardize the score it may be useful to calculate a score proportional to the person's bodyweight. The sequence of lifts should also be recorded as these can be used in subsequent tests to help in determining the starting lifts. See the table for general guidelines for interpreting the results. These ratings are for both males and females - as females are generally a smaller frame, there are expected to lift a lower actual weight to score an average rating etc. These scores are based on my personal experiences. There are also some athlete results for this test.

The Science Behind 1RM Calculation

One rep max calculations are based on the inverse relationship between load and repetitions. As the weight increases, the number of possible repetitions decreases in a predictable mathematical pattern.

The Most Common Formula - Epley (1985):

1RM = Weight × (1 + Reps/30)

Example Calculation:

If an athlete benches 100kg for 5 repetitions:

• Step 1: Divide reps by 30: 5 ÷ 30 = 0.167
• Step 2: Add 1: 1 + 0.167 = 1.167
• Step 3: Multiply by weight: 100 × 1.167 = 116.7kg
• Result: Estimated 1RM = 117kg (rounded)

Research by sports science expert Robert Wood, who has analyzed sports performance data for over 25 years, indicates that 1RM estimates are most accurate when using 3-5 repetitions, typically within ±5% of actual 1RM. Higher rep ranges (10+) decrease accuracy due to increased influence of muscular endurance rather than pure strength.

Accuracy and Limitations:

• Most accurate with 3-5 repetitions (±5-10 pounds typical variance)
• Accuracy decreases with higher reps due to endurance becoming limiting factor
• Individual muscle fiber composition affects which formula is most accurate
• Training status influences results - experienced lifters often exceed predictions
• Proper lifting technique is essential for accurate estimates

1RM Bench Press Standards for Athletes by Sport

Bench press strength requirements vary significantly across different sports based on the physical demands of each activity. Here are sport-specific standards and applications:

Power Sports (High Bench Press Requirements)

American Football:

• Offensive/Defensive Linemen: 1.5-2.0× bodyweight minimum, elite players exceed 2.0×
• Linebackers/Running Backs: 1.3-1.6× bodyweight for optimal performance
• Skill Positions: 1.1-1.4× bodyweight, focus on power-to-weight ratio
• NFL Combine Standard: 225lbs (102kg) for maximum repetitions tests explosiveness

Rugby:

• Forwards (Props, Locks): 1.4-1.7× bodyweight for international level
• Back Row: 1.3-1.5× bodyweight, balance strength with mobility
• Backs: 1.1-1.4× bodyweight, sufficient for contact situations

Wrestling and Combat Sports:

• Elite Wrestlers: 1.5-1.8× bodyweight across all weight classes
• MMA Fighters: 1.3-1.6× bodyweight, must balance with conditioning
• Boxing: 1.2-1.5× bodyweight, punch power correlates with upper body strength

Team Sports (Moderate Requirements)

Basketball:

• Centers/Power Forwards: 1.2-1.5× bodyweight for rebounding and post play
• Shooting Guards/Small Forwards: 1.0-1.3× bodyweight
• Point Guards: 0.9-1.2× bodyweight, focus on functional strength
• NBA Average: Approximately 1.1× bodyweight according to combine data

Hockey:

• Defensemen: 1.3-1.5× bodyweight for physical play
• Forwards: 1.1-1.4× bodyweight, balance strength with skating ability
• NHL Average: 1.2× bodyweight for position players

Track & Field

Throwing Events:

• Shot Put: 1.5-1.8× bodyweight, critical for power development
• Discus/Hammer: 1.4-1.6× bodyweight for rotational power
• Javelin: 1.3-1.5× bodyweight, upper body strength essential

Sprinting:

• 100m/200m Sprinters: 1.3-1.6× bodyweight for explosive starts
• 400m Runners: 1.1-1.4× bodyweight, balance with endurance

Endurance Sports (Lower Requirements)

Distance Running:

• Middle Distance (800m-5km): 0.8-1.1× bodyweight, maintain muscle while optimizing weight
• Marathon/Ultra: 0.7-1.0× bodyweight, focus on injury prevention strength

Cycling:

• Track Sprinters: 1.2-1.5× bodyweight for explosive power
• Road Racers: 0.9-1.2× bodyweight, functional upper body strength

Swimming:

• Sprinters (50m/100m): 1.1-1.4× bodyweight for explosive power
• Distance Swimmers: 0.9-1.2× bodyweight, maintain technique strength

Using Your Results for Athletic Training

If Below Sport-Specific Standard:

• Implement 2-3 bench press sessions per week
• Focus on 4-6 rep range at 80-85% of 1RM for strength building
• Include accessory exercises: dumbbell presses, dips, close-grip bench
• Timeline: Expect 5-10% strength gains per month with proper training

If Within Optimal Range:

• Maintain with 1-2 sessions per week at 70-80% intensity
• Periodize training: strength phases (4-6 reps) and power phases (1-3 reps explosive)
• Focus on sport-specific transfer and injury prevention

Professional Athlete Examples:

• NFL Combine Records: Justin Ernest (1999) - 51 reps at 225lbs, estimated 1RM >450lbs at 240lb bodyweight
• NBA Standards: Dwight Howard reportedly benched 365lbs at 265lb bodyweight (1.38×)
• Olympic Lifting: Many Olympic weightlifters bench 1.3-1.6× bodyweight despite specializing in different lifts

Seasonal Considerations for Athletes

Pre-Season (Off-Season Strength Building):

• Target: Increase 1RM by 10-15% during 8-12 week phase
• Frequency: 3 bench sessions per week with varied intensities
• Volume: Higher volume (4-6 reps × 4-5 sets) for hypertrophy and strength

In-Season (Maintenance and Power):

• Target: Maintain 95-100% of pre-season 1RM
• Frequency: 1-2 sessions per week to reduce fatigue
• Focus: Lower volume (1-3 reps), explosive movements for power maintenance

Competition Preparation:

• Taper volume 2-3 weeks before major competition
• Maintain intensity (90%+ of 1RM) but reduce total sets
• Focus shifts to sport-specific skills and recovery

advantages: the required equipment is readily available in most gymnasiums, and the test is simple to perform.

disadvantages: This test should only be performed by those experienced at performing the bench press lift with good technique. Good technique will also enable the lifter to maximize their score.

comments: For safety, a spotter should stand at the head of the bench throughout the test. The results of this test may be specific to the equipment used (height of bench, variations in weights), so is best to use the same equipment for test-retest measures. The warm up procedure should also be recorded and repeated with further testing. If any variation in technique was allowed, this should be recorded on the results sheet for referral when the test is repeated. The test is also called one rep max, 1-RM, and one repetition maximum.

variations / modifications: Sometimes a three or five repetition maximum is used, particularly for less experienced lifters. These greater reps would require less weight and may be considered less dangerous. Changing the number of repetition also changes the muscle energy systems and validity of this test.

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