How to use the Bench Press Max
- Enter the weight and the reps you completed with a full pause-free range of motion.
- Use a set within two reps of failure for accuracy.
- Read the estimated 1RM and percentage loads.
- Always use a spotter or safety pins when working near the estimate.
How the calculation works
Epley and Brzycki both apply. The bench is the most predictable of the big three because bar path is short and technique breakdown is obvious, so the rep-to-max relationship holds tightly. Touch-and-go sets estimate higher than paused sets by roughly 3–5%, so record which you used and stay consistent between tests.
Programming uses percentages: hypertrophy work at 65–75% for 8–12 reps, strength work at 80–90% for 3–5, and peaking singles above 90%. Bench progress usually stalls not on chest strength but on triceps lockout or unstable shoulder positioning, which is why close-grip and pause variations feature in most intermediate programmes.
Epley: 1RM = weight × (1 + reps / 30)Source: Epley (1985) and Brzycki (1993) 1RM prediction equations applied to the bench press.
Worked example
8 reps at 85 kg, touch-and-go, one rep in reserve.
- Epley: 85 × (1 + 8/30) = 107.7 kg.
- Brzycki: 85 × 36 / 29 = 105.5 kg.
- Subtract about 4% for a paused max: ≈ 102 kg.
- Strength sets at 85% = 87 kg.
Roughly a 106 kg touch-and-go max or 102 kg paused, with strength triples near 87 kg.
Frequently asked questions
Does the estimate assume a paused rep?+
No. Touch-and-go reps produce a higher estimate, so note which style you tested with.
Why did my max drop?+
Sleep, food and accumulated fatigue move bench performance by several percent day to day.
How often should I retest?+
Every 8–12 weeks. More often than that and you are testing rather than training.
Do I need a spotter?+
Yes for anything near maximal, or bench inside a rack with safety pins set at chest height.
Last reviewed August 31, 2026. We review this page whenever the underlying formula, tax year, published rate or standard changes.