What this tool does
Enter what you benched and for how many reps. You get an estimated max and a couple of training percentages. A paused meet bench can be lower than a gym bounce.
How it works
Same two-formula average as the one-rep-max calculator. The lift menu is there so you can reuse the page on squat day without losing the math.
Formula and methodology
Estimated 1RM = mean of Epley and Brzycki. 5×5 sketch ≈ 80% 1RM. Heavy triples ≈ 90%.
How to interpret the result
If the bar slowed to a stop on rep five, you do not have two more in the tank — the estimate may already be generous.
Example
100 kg × 3 on bench: average 1RM often lands near 108–112 kg. That is a plan, not a meet attempt.
Common mistakes
- Huge arch and half-ROM reps treated as a full bench.
- Comparing your gym 1RM to someone’s paused federation lift.
When this estimate may be off
- Shoulder pain changed the groove mid-set.
- You used dumbbells — the curve is different.