Incline Bench Press 1RM Calculator
Enter an incline bench press set you took to failure, weight and reps, for an estimated one-rep max (1RM) from seven formulas and your incline weights for 1 to 10 reps.
Estimated incline bench press 1RM 176.9 lb average of 7 formulas for 135 lb × 10 reps
| Formula | 1RM (lb) | Rep range given |
|---|---|---|
| Epley | 180.0 | up to 10 |
| Brzycki | 180.0 | up to 10 |
| Lander | 181.0 | not specified |
| Lombardi | 170.0 | up to 11 |
| Mayhew et al. | 176.8 | up to 15 |
| O'Connor et al. | 168.8 | not specified |
| Wathen | 181.9 | not listed |
| Reps | % of 1RM | Weight (lb) |
|---|---|---|
| 1 | 100.0% | 176.9 |
| 2 | 94.3% | 166.8 |
| 3 | 91.5% | 161.8 |
| 4 | 88.9% | 157.4 |
| 5 | 86.6% | 153.2 |
| 6 | 84.4% | 149.2 |
| 7 | 82.2% | 145.5 |
| 8 | 80.2% | 141.9 |
| 9 | 78.2% | 138.4 |
| 10 | 76.3% | 135.0 |
Incline bench 1RM from 95 to 225 lb
Loads are a 45 lb bar with 25 lb or 45 lb plates (a common lb set, not a federation standard). The equations take only weight and reps; the bench angle is not part of the math.
| Load (lb) | Plates per side | 3 reps | 5 reps | 8 reps | 10 reps |
|---|---|---|---|---|---|
| 95 | 25 | 103.8 | 109.7 | 118.5 | 124.5 |
| 135 | 45 | 147.6 | 155.9 | 168.4 | 176.9 |
| 185 | 45 + 25 | 202.2 | 213.7 | 230.7 | 242.4 |
| 225 | 45 + 45 | 245.9 | 259.9 | 280.6 | 294.9 |
Why this page has no incline-to-flat conversion
This page does not turn an incline max into a flat bench max, or the other way round: we found no published ratio we could check. The research we used to test the equations is on the bench press, not the incline; Reynolds et al. (2006) used a flat barbell bench. An incline estimate therefore carries those results over to a different angle.
There is no incline event in IPF powerlifting either: its lifts are the squat, the bench press and the deadlift, and the competition bench must be flat and level (Technical Rulebook 2026, sections 1 and 2.6).
Questions
What is my one-rep max if I can bench 225 for 5?
About 260 lb. The seven-equation average is 259.9 lb, and single equations give 253.1 lb (O'Connor et al.) to 267.8 lb (Mayhew et al.). The equations use only weight and reps, so the answer is the same on a flat or an incline bench.
What is my one-rep max if I can bench 135 for 12?
Twelve reps is more than this calculator takes: it stops at 10, the range given for Epley and Brzycki. Mayhew et al. is the only one of the seven equations whose stated range covers 12 reps (up to 15); it puts 135 lb × 12 at 182.8 lb. A heavier set of 10 reps or fewer gives a firmer estimate.
How much of my 1 rep max should I bench?
That depends on how many reps you plan. By the average of the seven equations, a set of 5 to failure is 86.6% of your 1RM, 8 reps 80.2% and 10 reps 76.3%. The table under the calculator turns those percentages into weights for your own max.
Sources
- Reynolds JM, Gordon TJ, Robergs RA. Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry. J Strength Cond Res 20(3):584–592, 2006.
- Mayhew JL, Johnson BD, LaMonte MJ, Lauber D, Kemmler W. Accuracy of prediction equations for determining one repetition maximum bench press in women before and after resistance training. J Strength Cond Res 22(5):1570–1577, 2008.
- Original equations, as printed in the two papers above: Epley B, Poundage Chart, Boyd Epley Workout, 1985; Brzycki M, JOPERD 64(1):88–90, 1993 (doi:10.1080/07303084.1993.10606684); Lander J, NSCA Journal 6:60–61, 1985; Lombardi VP, Beginning Weight Training, 1989; Mayhew JL, Ball TE, Arnold MD, Bowen JC, J Appl Sport Sci Res 6(4):200–206, 1992 (doi:10.1519/00124278-199211000-00002); O'Connor B, Simmons J, O'Shea P, Weight Training Today, 1989; Wathen D, Load assignment, in Essentials of Strength Training and Conditioning, 1994.
- International Powerlifting Federation. Technical Rulebook, effective 1 March 2026.