Bench Press 1RM — Estimate from Submaximal Reps
Brzycki: 1RM = weight × 36/(37-reps). Epley: weight × (1+reps/30). World record raw 355 kg (Julius Maddox). Best accuracy at 1–10 reps. NSCA, ExRx.net, Stronger By Science.
Why This Stat Matters
Why: 1RM estimates set training loads (e.g., 80% of 1RM). Brzycki and Epley are industry standards. Accuracy best at 1–10 reps; drops above 10.
How: Enter weight and reps. Choose formula (Brzycki, Epley, Lombardi, O'Conner, Wathan). Compare all formulas for a range.
- ●Brzycki and Epley most used; 5–10% error vs actual
- ●World record raw: 355 kg (Julius Maddox)
- ●0.75–1.0× bodyweight = intermediate
📋 Quick Examples — Click to Load
📊 Formula Comparison
1RM estimates by formula
📈 1RM by Rep Range
Brzycki at different reps
🥧 Standards (× bodyweight)
Bench press levels
📊 World Records
Raw vs equipped (kg)
For educational and informational purposes only. Verify with a qualified professional.
🏅 Sports Records
Raw world record: 355 kg (782 lb) by Julius Maddox
Brzycki and Epley most accurate at 1–10 reps
0.75–1.0× bodyweight = intermediate; 1.5× = advanced
Estimate your bench press 1RM from submaximal reps. Brzycki: 1RM = weight × 36/(37−reps). Epley: 1RM = weight × (1 + reps/30). World record raw: 355 kg (Julius Maddox). Equipped: 501.5 kg. Average gym-goer: 0.75–1.0× bodyweight. 1.5× is advanced.
Sources: NSCA, ExRx.net, Stronger By Science.
Key Takeaways
- • Brzycki and Epley are the most used 1RM formulas.
- • Best accuracy at 1–10 reps. Accuracy drops above 10 reps.
- • World record raw: 355 kg. Equipped: 501.5 kg.
- • 1.5× bodyweight bench is advanced. 0.75–1.0× is average.
Did You Know?
How Does Bench 1RM Estimation Work?
Brzycki Formula
1RM = weight × 36 / (37 − reps). Published 1993. Most accurate 1–10 reps. Tends to underestimate at higher reps. NSCA standard.
Epley Formula
1RM = weight × (1 + reps/30). Simpler. Often gives slightly higher estimates. Both widely used in strength coaching.
Other Formulas
Lombardi: power curve. O'Conner: 1 + reps/40. Wathan: exponential decay. Compare multiple for a range. Accuracy drops above 10 reps.
Expert Tips
Formula Comparison
| Formula | Best For | Accuracy |
|---|---|---|
| Brzycki | 1–10 reps | ✅ High |
| Epley | 1–10 reps | ✅ High |
| Lombardi | Power curve | ⚠️ Medium |
| 10+ reps | All formulas | ❌ Lower |
Frequently Asked Questions
What is the Brzycki formula for bench press?
1RM = weight × 36 / (37 − reps). Most accurate for 1–10 reps. Matt Brzycki published it in 1993. It tends to underestimate at higher rep ranges. Widely used in NSCA and strength coaching.
What is the Epley formula?
1RM = weight × (1 + reps/30). Simpler than Brzycki. Often gives slightly higher estimates at 5–10 reps. Both Brzycki and Epley are industry standards. Accuracy drops above 10 reps.
What is the world record bench press?
Raw: 355 kg (782 lb) by Julius Maddox. Equipped: 501.5 kg (1106 lb) by Jimmy Kolb. Raw records exclude bench shirts. Equipped allows supportive gear. Average gym-goer benches 0.75–1.0× bodyweight.
What is a good bench press for my weight?
Beginner: 0.5× bodyweight. Intermediate: 0.75–1.0×. Advanced: 1.25×. Elite: 1.5×+. A 180 lb person benching 225 lb (1.25×) is solid. 1.5× bodyweight is advanced.
Which 1RM formula is most accurate?
Brzycki and Epley are most used. Accuracy is best at 1–10 reps (within 5–10% of actual). Lombardi fits power curves. Wathan uses exponential decay. Compare multiple formulas for a range.
How often should I test my 1RM?
Elite powerlifters rarely use formula-based 1RM—they test directly. For most: every 4–8 weeks. Avoid frequent max testing; use submaximal reps (3–8) and formulas for estimates between tests.
Key Statistics
Official Data Sources
⚠️ Disclaimer: This calculator is for educational purposes only. 1RM formulas have 5–10% error. Consult a qualified coach before max testing. Not medical or training advice.