Balanced strength across the big lifts is a hallmark of well-rounded training. The bench press to deadlift calculator uses established lift ratios to predict your deadlift from your bench press. If the prediction is way off from your actual deadlift, it flags an imbalance worth addressing.
LIFT RATIO TOOL
Bench Press to Deadlift Calculator
This bench press to deadlift calculator estimates your deadlift potential based on your bench press strength. See if your lifts are balanced or if one is lagging behind.
Enter your weight and reps to see your estimated 1RM
Training Percentages
Use your estimated 1RM to determine training loads for different goals
Calculate your 1RM first to see your training percentages
Where Do You Stand?
See how your bench press compares to strength standards for your bodyweight class
Why Compare Bench Press to Deadlift?
Identify Imbalances
If your deadlift is much lower than predicted from your bench press, your posterior chain needs work. If it is much higher, your pressing muscles are the weak link.
Lift Ratio Standards
See how the bench-to-deadlift ratio compares across strength levels — from beginner to elite powerlifter.
Program Priorities
Know which lift deserves more training attention based on where you fall on the ratio curve.
How the Bench Press to Deadlift Works Calculator
Getting your bench-to-deadlift prediction is straightforward:
- Enter your bench press weight and reps to estimate your bench 1RM.
- The calculator applies the standard bench-to-deadlift ratio (typically 1:1.5 to 1:1.75).
- Your predicted deadlift appears based on your pressing strength.
- Compare the prediction to your actual deadlift to see if your lifts are balanced.
Tip: The average bench-to-deadlift ratio for intermediate male lifters is about 1:1.6. So a 225 lb bench predicts a 360 lb deadlift. If your deadlift is significantly above or below this, it indicates a training focus opportunity.
Calculator Formulas
The bench press to deadlift calculator first estimates your bench 1RM, then applies empirically derived lift ratios to predict your deadlift potential:
1RM = w × (1 + r / 30)
Epley Formula
1RM = w × (1 + r / 30)
The most widely used formula in strength training, developed by Boyd Epley. Simple, effective, and accurate for most rep ranges.
Brzycki Formula
1RM = w × (36 / (37 - r))
Created by Matt Brzycki. Particularly accurate for rep ranges of 1 to 10 and commonly used in academic strength research.
Lander Formula
1RM = (100 × w) / (101.3 - 2.67123 × r)
Derived from regression analysis of actual 1RM tests. Good balance of accuracy across different rep ranges.
Lombardi Formula
1RM = w × r0.10
Uses an exponential approach. Gives slightly different results at higher rep ranges, useful for cross-referencing your estimate.
O'Conner Formula
1RM = w × (1 + 0.025 × r)
A straightforward linear model. Quick to compute and provides reasonable estimates across most common rep ranges.
Training Chart
The chart below shows your bench press training weights at various percentages. Use these alongside your deadlift programming to keep both lifts progressing proportionally.
lbs
Strength
95%--1-2 reps
90%--2-3 reps
85%--3-5 reps
Hypertrophy
80%--4-6 reps
75%--6-8 reps
70%--8-10 reps
Endurance
65%--10-12 reps
60%--12-15 reps
50%--15-20 reps
Frequently Asked Questions
Common questions about bench press to deadlift calculator
For intermediate male lifters, the typical ratio is 1:1.5 to 1:1.75. That means if you bench 200 lbs, a proportional deadlift would be 300–350 lbs. Advanced powerlifters tend to have a wider spread (1:1.6 to 1:2.0) because the deadlift responds more to training volume over time.
This is very common. The deadlift uses larger muscle groups (back, glutes, hamstrings) than the bench press (chest, shoulders, triceps). Most untrained individuals can deadlift significantly more than they bench. A 2:1 deadlift-to-bench ratio is normal for recreational lifters.
Yes — divide your deadlift by 1.5–1.75 to estimate your bench press potential. For example, a 405 lb deadlift predicts a bench press of 230–270 lbs. This assumes proportional development of pressing and pulling muscles.
Elite male powerlifters typically bench 55–65% of their deadlift. A 500 lb deadlifter at the elite level usually benches 275–325 lbs. Some bench press specialists can reach 70%+ of their deadlift, while deadlift-dominant lifters may be at 45–50%.
If your bench is lagging: increase bench press frequency to 3x per week, add chest and tricep accessories. If your deadlift is lagging: add more hip hinge volume (Romanian deadlifts, hip thrusts), train deadlift at least twice per week.
Yes. Women typically have a wider gap — often 1:2.0 or higher — because women tend to have proportionally stronger lower bodies relative to upper bodies. A woman who benches 100 lbs might reasonably deadlift 200+ lbs.
Generally no. Deadlifts are extremely taxing on the nervous system and lower back. Most programs separate them — bench press on upper body days, deadlift on lower body or pull days. This allows maximum effort on each lift without fatigue interference.