RepolveGet the appBench press one-rep max calculator.
Compare a completed bench press set with your bodyweight. Get an estimated one-rep max and a bench-specific score without testing a new max.
Calculate your bench press score
Enter the total barbell weight, including the bar. Use a completed set of 1–12 reps. Inputs stay in your browser.
A worked bench press example
A 60 kg bench press for 8 reps produces a 76 kg estimated max. At 80 kg bodyweight, that is a 0.95× ratio. The bar is included in the 60 kg; counting only plates would understate the lift.
- Completed set
- 60 kg × 8 reps
- Estimated 1RM
- 76.0 kg
- Exercise score
- 48 · novice
Illustrative example using 80 kg bodyweight and male standards. Choosing female standards changes the exercise score, not the estimated max. This is one exercise score, not an overall Strength Score.
Bench Press rep-to-max examples
Each row uses a completed set at 60 kg. Enter the total barbell weight, including the bar. These are formula examples, not suggested loads to attempt.
| Completed reps | Estimated 1RM |
|---|---|
| 1 | 60.0 kg |
| 3 | 66.0 kg |
| 5 | 70.0 kg |
| 8 | 76.0 kg |
| 10 | 80.0 kg |
| 12 | 84.0 kg |
A one-rep set uses the entered load. Sets of 2–12 reps use weight × (1 + reps ÷ 30). The result estimates a single repetition; it is not a guarantee that you can lift that weight.
Muscles worked
Chest, with triceps and front shoulders involved in the press. In Repolve’s scoring model, this exercise supplies primary evidence for chest. Training involvement and scoring coverage are different things.
Make your sessions comparable
Keep your grip, range of motion, and pause consistent. If you alternate paused and touch-and-go reps, keep that distinction in your history. The same load and reps can represent different performances when the movement changes.
How the estimate works
For a single rep, the estimate is the load entered. For 2–12 reps, the production engine uses the Epley estimate: weight × (1 + reps ÷ 30). It compares the resulting estimated max with bodyweight and the exercise’s sex-specific thresholds. This is an estimate from a completed set, not a prescription for your next attempt.
Bench Press strength standards
These ratios come directly from Repolve’s production standards. They describe exercise benchmarks, not population percentiles or age-adjusted rankings.
| Reference | Score | Male | Female |
|---|---|---|---|
| Beginner | 20 | 0.5× | 0.25× |
| Novice | 40 | 0.75× | 0.5× |
| Intermediate | 60 | 1.25× | 0.75× |
| Advanced | 100 | 1.75× | 1× |
| Elite | 125 | 2× | 1.5× |
Enter the total barbell weight, including the bar. The same unit must be used for the lift and bodyweight. Understand the standards
Track progression
Look at your estimated max alongside the set that produced it. A new rep at the same load may be useful progress even when you have not attempted a heavier single.
Common variations
Incline barbell press, dumbbell bench press, and close-grip bench press have their own exercise identities and standards in Repolve. Do not copy a flat barbell result into a dumbbell entry.
Bench Press calculator questions
Does the bar count in bench press weight?
Yes. Enter the bar plus all plates. A 20 kg bar with 20 kg of plates on each side is a 60 kg entry.
Is this a paused bench press standard?
This calculator does not adjust for a pause. Keep paused and touch-and-go results distinct when comparing your own sessions; the score alone cannot account for a technique change.
Related lift calculators
About this calculator
Written by Repolve to explain its own scoring model. Calculations and benchmark tables use the same engine and exercise standards as the app. Worked examples are illustrative, not customer results. Estimates describe logged performance; they do not directly measure muscle size or diagnose a training imbalance.