strength
Close Grip Bench 1RM Calculator
Use your normal close-grip width and consistent pause style.
Estimated 1RM
Recommended training max
Formula spread
Best use
Formula range
253.1-267.8 lb
Spread: 14.7 lb / 5.6%
Training max guidance
Use the recommended training max for multi-week programs. Current load rounding uses 5 lb jumps and nearest rounding.
Sustainable range: 220-245 lb. Pick the lower end when reps are high, the spread is wide, or the set used RIR adjustment.
Scroll table horizontally
| Percent | Load | Rounding | Reps | Purpose | Plates |
|---|---|---|---|---|---|
| 100% | 265 lb | +2.5 lb | 1 | Max strength | Load |
| 95% | 250 lb | +0.6 lb | 2 | Max strength | Load |
| 90% | 235 lb | -1.2 lb | 3-4 | Max strength | Load |
| 85% | 225 lb | +1.9 lb | 5-6 | Strength | Load |
| 80% | 210 lb | exact | 7-8 | Strength | Load |
| 75% | 195 lb | -1.9 lb | 9-10 | Hypertrophy | Load |
| 70% | 185 lb | +1.3 lb | 11-12 | Hypertrophy | Load |
| 65% | 170 lb | -0.6 lb | 13-15 | Technique or endurance | Load |
| 60% | 160 lb | +2.5 lb | AMRAP | General work | Load |
| 55% | 145 lb | +0.6 lb | AMRAP | General work | Load |
| 50% | 130 lb | -1.2 lb | AMRAP | General work | Load |
Recent estimates
Save a result to track your estimated max by lift on this device. Nothing is uploaded.
Estimate your close grip bench 1RM with six formulas side by side, then calculate accessory loading percentages for triceps-focused work.
How the 1RM estimate works
The calculator runs Epley, Brzycki, Lombardi, O'Conner, Mayhew, and Wathan formulas. For most barbell lifts, sets of 2-8 reps are more useful than high-rep sets because fatigue and conditioning distort the estimate.
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Questions lifters ask
How should I use the Close Grip Bench 1RM Calculator? +
Enter a recent hard set with clean reps. The result is best used as a training max input, not as proof that you can hit the number today.
What rep range is best for estimating 1RM? +
Two to eight reps is the useful range for most lifters. Above 10 reps the estimate becomes more sensitive to conditioning, pacing, and technique breakdown.
Should I round the percentage table? +
Yes. Round to plates you can actually load. The calculator uses practical plate increments for pounds and kilograms.