Bench Press 1RM Calculator - Find Your True Max with AI Insights
The bench press is one of the most popular lifts for building chest, shoulder, and triceps strength. But testing your One Rep Max (1RM) in the gym can be risky if you do not have a spotter or perfect form.
That is why we built the Bench Press 1RM Calculator with AI insights. It gives you a safe, accurate estimate of your true max plus personalized training tips to help you break plateaus, lift smarter, and keep making progress.
How to Use the Bench Press Max Calculator
Enter the weight you lifted (barbell + plates).
Enter the number of reps completed with proper form. For the most accurate estimate, enter 1-5 repetitions.
Select the formula although Epley is set by default due to its suitability for bench press.
Click Calculate and See your estimated bench press 1RM.
Unlock AI insights and get custom advice on reps, sets, and progression.
Why Use a Bench Press Calculator Instead of Testing Your Max?
Safety First:
Avoid failed lifts and injuries.
Accuracy:
Trusted formulas give results close to your real max.
Smarter Training:
Use percentages to plan hypertrophy, strength, or endurance cycles.
AI Coaching:
Get custom feedback for better results.
Progress Tracking:
Watch your numbers climb over time.
Expert Bench Press Tips for Better Results
Grip:
Keep wrists straight and grip the bar firmly.
Form:
Retract your shoulder blades, keep your chest up.
Control:
Lower the bar slowly, touch mid-chest, press explosively.
Breathing:
Inhale on the way down, exhale on the press.
Safety:
Always use a spotter or safety pins when lifting heavy.