Bench Press 1RM from Push-Ups Calculator

How it is calculated

The tool first works out how much of your body weight you actually push in a push-up, using a fixed share: load = 0.64 × bodyweight for men and 0.55 × bodyweight for women. It then treats the push-up set like a bench set at that load and applies the Epley formula: 1RM = load × (1 + reps ÷ 30). Body weight is in kg and the answer is in kg, with two decimals. Reps must be a whole number from 1 to 100 and body weight between 20 and 650 kg; anything else, including 12.5 reps, shows no result. The sex field only changes the 0.64 or 0.55 share (anything except female counts as male). The result is a rough estimate from one set, so it carries more error than a tested max, especially above about 15 reps.

Common mistakes

• Counting push-ups that were not to failure or not full range. The formula treats the count as the maximum you could do, so stopping early or half-reps understate or distort the result.
• Entering body weight in pounds. The field and the result are in kg, so 176 lb must be typed as about 80; typing 176 gives a bench figure of 225 kg for 30 reps.
• Using very high rep counts. The multiplier rises steadily with reps, so a set of 100 gives a bench figure far above what a bar test would show; the estimate is most useful for sets of fewer than 20 or so.
• Leaving the sex at the default male when you are female, which raises the pushed load share from 0.55 to 0.64 and the estimate by about 16 %.
• Treating the figure as a safe weight to load on the bar. It is a starting guess, and you should work up with lighter sets rather than attempt it cold.