Enter the weight and reps from a set of barbell bench press and we'll give you your estimated 1RM, without testing your max. Below you'll find your training weights from 50 to 100%.
It's an estimate for the technique of your set, not a test of your max.
Take it to your routine. In Mobbe you log your bench press sets and see your estimated 1RM, for free.
They update with the calculator. Right now they show a 1RM of 91.7 kg.
| % 1RM | Weight | To load | Reps |
|---|---|---|---|
| 50% | 45.9 kg101.2 lb | 45 kg | — |
| 55% | 50.4 kg111.1 lb | 50 kg | — |
| 60% | 55 kg121.3 lb | 55 kg | — |
| 65% | 59.6 kg131.4 lb | 60 kg | — |
| 70% | 64.2 kg141.5 lb | 65 kg | — |
| 75% | 68.8 kg151.7 lb | 70 kg | 10 |
| 80% | 73.4 kg161.8 lb | 72.5 kg | 8 |
| 85% | 77.9 kg171.7 lb | 77.5 kg | 5 |
| 90% | 82.5 kg181.9 lb | 82.5 kg | 3 |
| 95% | 87.1 kg192 lb | 87.5 kg | 2 |
| 100% | 91.7 kg202.2 lb | 92.5 kg | 1 |
| Reps | Epley | Brzycki |
|---|---|---|
| 1 | 100% | 100% |
| 2 | 93.8% | 97.2% |
| 3 | 90.9% | 94.4% |
| 4 | 88.2% | 91.7% |
| 5 | 85.7% | 88.9% |
| 6 | 83.3% | 86.1% |
| 7 | 81.1% | 83.3% |
| 8 | 78.9% | 80.6% |
| 9 | 76.9% | 77.8% |
| 10 | 75% | 75% |
| 11 | 73.2% | 72.2% |
| 12 | 71.4% | 69.4% |
“To load” rounds to 2.5 kg, what you can put together with plates. Reps come from Epley and are shown up to 12.
The weight you could do a single full rep with: the bar comes down to touch your chest and goes up until your arms are straight. It holds for the technique of your set: if the bar bounced off your chest, the estimate includes the bounce.
In 67 untrained people, the estimated 1RM closely tracked the real one (correlation above 0.95). Even so, on the bench press the mean difference was significant for 5 of the 7 formulas tested (LeSuer et al., 1997).
A recent, heavy set, taken to failure or with your reps in reserve noted. Count only full reps, with your glutes on the bench.
If you want to confirm the number with a real rep, set this up first.
Warm up with increasing weights and rest a few minutes between the heaviest attempts. If you have pain or an injury, stick with the estimate and don't test your max.
The formulas, with the example set: 80 kg × 5 reps to failure. For pull-ups and dips, use the general 1RM calculator.
The formula the Mobbe app uses. With the example set: 80 × (1 + 5 ÷ 30) = 93.3 kg.
80 × 36 ÷ (37 − 5) = 90 kg. Your estimated bench press 1RM is the average of the two: 91.7 kg.
If you didn't reach failure, we add the reps you had left (RIR). 80 kg × 5 at RPE 8 (2 in reserve) counts as 7 to failure: 97.3 kg.
Reynolds et al. (2006) compared sets of 5, 10 and 20 reps to failure on the bench press and leg press: the set of 5 predicted 1RM best. They recommend not going above 10 reps with linear formulas like Epley. The calculator accepts up to 12.
How to do each one step by step, with a photo and the muscles it works.
Download Mobbe for free: it builds your routine with AI, log every bench press set and see your estimated 1RM so you know what weight to use next.
