Incline bench press one-rep max calculator
155 lb for 6 reps is an estimated 180 lb incline bench press max. Enter your own set below.
Updated October 2026
Estimated one-rep max
180 lb
Weight for each rep count
| Reps | % of max | Weight |
|---|---|---|
| 1 | 100% | 180 lb |
| 2 | 97.2% | 175 lb |
| 3 | 94.4% | 170 lb |
| 5 | 88.9% | 160 lb |
| 8 | 80.6% | 145 lb |
| 10 | 75% | 135 lb |
| 12 | 71.4% | 128.6 lb |
Other formulas
| Formula | Estimate |
|---|---|
| Epley | 186 lb |
| Brzycki | 180 lb |
| Lombardi | 185.4 lb |
| O'Conner | 178.3 lb |
| Mayhew | 188.3 lb |
| Wathan | 186.5 lb |
Getting an accurate incline bench press estimate
- Use the same bench angle every time. A few degrees changes the weight.
- Keep your feet and back position the same as on the flat bench.
- Higher-rep sets give looser estimates. Treat a result from 10 or more reps as a rough guide.
- Compare it with your flat bench estimate over time, not set by set.
Incline 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 |
Incline 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 incline bench one-rep max?
Enter the weight and reps of a hard set, ideally 5 to 8 reps. The calculator estimates the single you could do at the same bench angle.
What is a good set to estimate a incline bench press max from?
A hard set of 2 to 6 reps with the same form on every rep. For example, 155 lb for 6 reps gives an estimated incline bench press one-rep max of 180 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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