Bench Press Percentage Calculator

Find training weights from your one-rep max.

90% (2–3 reps) 90

80% (6–8 reps) 80

70% (10–12 reps) 70

60% (warm-up) 60

Formula: training weight = 1RM × percentage

Step-by-step with your numbers:

1. Values used:

2. One-rep max = 100

4. 90% (2–3 reps) = 90

5. 80% (6–8 reps) = 80

6. 70% (10–12 reps) = 70

7. 60% (warm-up) = 60

Did we solve your problem today?

Plan training loads as percentages of your one-rep max.

The math behind it

weight = 1RM × percentage. Lower percentages allow more reps.

100 kg 1RM → 80% = 80 kg (6–8 reps).

Don't know 1RM?

Estimate it with the One-Rep Max calculator.