How to use this Bench press calculator
- Enter the total completed bench press load in the selected units.
- Enter one to ten repetitions from the same completed set. Select Calculate.
- Compare the two estimates and the Epley percentage table; use the plate calculator to check which loads your inventory can make.
The formula and method
The bench press estimate uses only your completed load and repetition count. Epley = load × (1 + reps ÷ 30); Brzycki = load × 36 ÷ (37 − reps). For a completed single repetition, this tool returns the actual load with both methods.
Enter the total barbell weight, including the bar and both sides. Record whether the set was paused or touch-and-go and compare like with like; the formula does not correct for the difference.
The form accepts one to ten completed repetitions. The main result and percentage table use Epley; Brzycki appears as a comparison. Percentages from 50% to 90% are arithmetic fractions of the estimate, not a prediction of how many repetitions you can perform at each load.
Worked example
Bench pressing a total of 100 kg for 5 completed reps gives 116.67 kg with Epley and 112.50 kg with Brzycki. An 80% Epley percentage is 93.33 kg, before rounding to available plates.
Understanding the estimate
- Both formulas are estimates, and their difference is not a confidence interval.
- Repetitions left in reserve, fatigue, equipment and technique affect how representative a set is.
- The result does not assess readiness or provide clearance to attempt a maximum.
Frequently asked questions
Why do Epley and Brzycki give different results?
They use different relationships between load and repetitions. The tool shows both so the model choice stays visible; it does not claim one is universally accurate.
Which estimate drives the percentage table?
Epley drives every percentage shown. For example, the 80% row is the Epley estimate multiplied by 0.80.
Can I enter one dumbbell’s weight?
This page uses total barbell-load convention. A dumbbell result is a different exercise and should be recorded separately rather than compared directly with barbell bench press.