Bench press one-rep max calculator
185 lb for 5 reps is an estimated 208.1 lb bench press max. Enter your own set below.
Updated October 2026
Estimated one-rep max
208.1 lb
Weight for each rep count
| Reps | % of max | Weight |
|---|---|---|
| 1 | 100% | 208.1 lb |
| 2 | 97.2% | 202.3 lb |
| 3 | 94.4% | 196.6 lb |
| 5 | 88.9% | 185 lb |
| 8 | 80.6% | 167.7 lb |
| 10 | 75% | 156.1 lb |
| 12 | 71.4% | 148.7 lb |
Other formulas
| Formula | Estimate |
|---|---|
| Epley | 215.8 lb |
| Brzycki | 208.1 lb |
| Lombardi | 217.3 lb |
| O'Conner | 208.1 lb |
| Mayhew | 220.2 lb |
| Wathan | 215.7 lb |
Getting an accurate bench press estimate
- Use a set taken close to failure, but with form that stays the same from rep 1 to the last rep.
- Count only reps with a pause on the chest if you plan to compete with a pause.
- Use safety arms or a spotter for any set near your limit.
- Estimates are best for sets of 2 to 6 reps. Past 10 reps they drift.
- Use the same grip width and touch point each time, or the numbers do not compare.
Bench press max by weight and reps (lb)
Find the weight you lifted down the side and the reps you did across the top. The cell is your estimated one-rep max.
| Weight | 1 rep | 2 reps | 3 reps | 4 reps | 5 reps | 6 reps | 8 reps | 10 reps | 12 reps |
|---|---|---|---|---|---|---|---|---|---|
| 65 lb | 65 | 66.9 | 68.8 | 70.9 | 73.1 | 75.5 | 80.7 | 86.7 | 91 |
| 85 lb | 85 | 87.4 | 90 | 92.7 | 95.6 | 98.7 | 105.5 | 113.3 | 119 |
| 95 lb | 95 | 97.7 | 100.6 | 103.6 | 106.9 | 110.3 | 117.9 | 126.7 | 133 |
| 115 lb | 115 | 118.3 | 121.8 | 125.5 | 129.4 | 133.5 | 142.8 | 153.3 | 161 |
| 135 lb | 135 | 138.9 | 142.9 | 147.3 | 151.9 | 156.8 | 167.6 | 180 | 189 |
| 155 lb | 155 | 159.4 | 164.1 | 169.1 | 174.4 | 180 | 192.4 | 206.7 | 217 |
| 175 lb | 175 | 180 | 185.3 | 190.9 | 196.9 | 203.2 | 217.2 | 233.3 | 245 |
| 185 lb | 185 | 190.3 | 195.9 | 201.8 | 208.1 | 214.8 | 229.7 | 246.7 | 259 |
| 205 lb | 205 | 210.9 | 217.1 | 223.6 | 230.6 | 238.1 | 254.5 | 273.3 | 287 |
| 225 lb | 225 | 231.4 | 238.2 | 245.5 | 253.1 | 261.3 | 279.3 | 300 | 315 |
| 245 lb | 245 | 252 | 259.4 | 267.3 | 275.6 | 284.5 | 304.1 | 326.7 | 343 |
| 275 lb | 275 | 282.9 | 291.2 | 300 | 309.4 | 319.4 | 341.4 | 366.7 | 385 |
| 315 lb | 315 | 324 | 333.5 | 343.6 | 354.4 | 365.8 | 391 | 420 | 441 |
| 365 lb | 365 | 375.4 | 386.5 | 398.2 | 410.6 | 423.9 | 453.1 | 486.7 | 511 |
| 405 lb | 405 | 416.6 | 428.8 | 441.8 | 455.6 | 470.3 | 502.8 | 540 | 567 |
Bench press max by weight and reps (kg)
| Weight | 1 rep | 2 reps | 3 reps | 4 reps | 5 reps | 6 reps | 8 reps | 10 reps | 12 reps |
|---|---|---|---|---|---|---|---|---|---|
| 30 kg | 30 | 30.9 | 31.8 | 32.7 | 33.8 | 34.8 | 37.2 | 40 | 42 |
| 40 kg | 40 | 41.1 | 42.4 | 43.6 | 45 | 46.5 | 49.7 | 53.3 | 56 |
| 50 kg | 50 | 51.4 | 52.9 | 54.5 | 56.3 | 58.1 | 62.1 | 66.7 | 70 |
| 60 kg | 60 | 61.7 | 63.5 | 65.5 | 67.5 | 69.7 | 74.5 | 80 | 84 |
| 70 kg | 70 | 72 | 74.1 | 76.4 | 78.8 | 81.3 | 86.9 | 93.3 | 98 |
| 80 kg | 80 | 82.3 | 84.7 | 87.3 | 90 | 92.9 | 99.3 | 106.7 | 112 |
| 90 kg | 90 | 92.6 | 95.3 | 98.2 | 101.3 | 104.5 | 111.7 | 120 | 126 |
| 100 kg | 100 | 102.9 | 105.9 | 109.1 | 112.5 | 116.1 | 124.1 | 133.3 | 140 |
| 110 kg | 110 | 113.1 | 116.5 | 120 | 123.8 | 127.7 | 136.6 | 146.7 | 154 |
| 120 kg | 120 | 123.4 | 127.1 | 130.9 | 135 | 139.4 | 149 | 160 | 168 |
| 140 kg | 140 | 144 | 148.2 | 152.7 | 157.5 | 162.6 | 173.8 | 186.7 | 196 |
| 160 kg | 160 | 164.6 | 169.4 | 174.5 | 180 | 185.8 | 198.6 | 213.3 | 224 |
| 180 kg | 180 | 185.1 | 190.6 | 196.4 | 202.5 | 209 | 223.4 | 240 | 252 |
| 200 kg | 200 | 205.7 | 211.8 | 218.2 | 225 | 232.3 | 248.3 | 266.7 | 280 |
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Questions
How do I find my bench press one-rep max without testing it?
Lift a weight you can move for 2 to 6 clean reps, enter the weight and the reps, and the calculator estimates your max. A heavier set with fewer reps gives a more accurate estimate.
Should the bench press estimate match my real max?
It is close for most people, usually within a few percent when the set is 2 to 6 reps. It is a guide. Your real max depends on rest, sleep, and how you test.
What is a good set to estimate a bench press max from?
A hard set of 2 to 6 reps with the same form on every rep. For example, 185 lb for 5 reps gives an estimated bench press one-rep max of 208.1 lb.
More free tools
Lift does this maths for you
Lift is a strength log for iPhone. It fills in every set with the weight and reps that beat last time, works out your warm-ups, and tracks your estimated one-rep max for every lift. It is coming soon to the App Store.
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