Bench Press Max Calculator
Estimates your bench press max from a hard set, and gives the training weights that go with it.
Share sends a link that reopens these numbers. Copy details pastes the full breakdown as a list.
The formula
Epley = weight × (1 + reps ÷ 30) Brzycki = weight × 36 ÷ (37 − reps) Lombardi = weight × reps^0.1 estimate = average of the three
Named after Boyd Epley, Matt Brzycki and V. P. Lombardi. A single rep counts as the weight lifted in all three. The typical reps in the table are a rule of thumb and vary with the lift and the person.
What to watch out for
What moves the number. Grip width changes the range of motion, so a wide grip usually lifts more than a close one. Leg drive and a stable arch add to it too. A pause on the chest lowers it compared with touch-and-go, so estimate from the style you actually train or compete in.
Spotter and safety. The bench is the lift most likely to pin you. Ask for a spotter and agree the hand-off and the count before you unrack. Training alone, use a rack with safety arms just below chest height at the bottom of the rep. Wrap your thumbs around the bar, since a thumbless grip lets it roll towards your face or neck.
Stop short of failure when no one is there to help. A set that ends one rep early still gives a usable estimate.
Frequently Asked Questions
What is my bench max from 80 kg for 5 reps?
About 92.4 kg, averaging Epley (93.3 kg), Brzycki (90.0 kg) and Lombardi (94.0 kg).
Does a paused bench count?
Yes, but the estimate then describes your paused max. Touch-and-go numbers usually come out a little higher, so do not mix the two when comparing progress.
Can I test my bench max alone?
Only with safety arms set at the right height. A hard set of 3 to 5 reps gives a good estimate with far less risk.