Bench Press Calculator

How it works

Estimate your Bench Press 1RM and generate a pyramid training routine.

Estimate your max and plan your training

Description

The Bench Press Calculator is designed to help you lift smarter and heavier. It serves two primary functions: first, it estimates your One-Rep Maximum (1RM) based on your performance with lighter weights (using the Epley Formula). Second, it uses that maximum to generate a Pyramid Training Routine, a volume-based strategy that gradually increases intensity while decreasing reps, perfect for breaking through strength plateaus.

Inputs

• Weight Lifted: The weight you currently use for your training sets.
• Reps Performed: The maximum number of clean repetitions you can complete with that weight.

Outputs

• Estimated 1 Rep Max: Your projected absolute maximum strength.
• Pyramid Routine: A 6-set training plan:
  • Set 1-2: Warm-up and volume.
  • Set 3-4: Working sets at moderate intensity.
  • Set 5-6: Peak intensity effort.

Chart

• N/A: This tool generates a structured workout table.

“Good to Know”

• The Pyramid Advantage: By starting with higher reps at lower weights, you thoroughly warm up the joints and nervous system before attempting your heaviest sets.
• Form Check: When estimating your max, only count reps performed with a full range of motion—lowering the bar to your chest and locking out at the top.
• For a comprehensive look at all your lifts, try our One Rep Max Calculator.

Examples

Example 1: The “Two-Plate” Goal

• Input:
  • Weight: 185 lbs, Reps: 5
• Output:
  • 1 Rep Max: ~216 lbs
  • Peak Pyramid Set: 205 lbs x 2 reps

Example 2: Beginner Progress

• Input:
  • Weight: 95 lbs, Reps: 10
• Output:
  • 1 Rep Max: ~127 lbs
  • Start of Pyramid: 64 lbs x 10 reps

Example 3: Powerlifting Focus

• Input:
  • Weight: 315 lbs, Reps: 3
• Output:
  • 1 Rep Max: ~347 lbs