1 Rep Max Bench Press Calculator

How to Calculate 1 Rep Max Bench Press

Calculating your one-repetition maximum (1RM) for bench press is a crucial aspect of strength training. It helps you gauge your current strength level and set appropriate goals for your training program.

1RM Bench Press Formula

The most commonly used formula for estimating 1RM is the Brzycki formula:

$$1RM = \frac{W}{1.0278 - 0.0278 \times R}$$

Where:

• 1RM = One-repetition maximum
• W = Weight lifted
• R = Number of repetitions performed

Calculation Steps

1. Perform a set of bench presses with a weight you can lift for 1-10 repetitions.
2. Record the weight lifted and the number of repetitions performed.
3. Input these values into the Brzycki formula.
4. Solve the equation to estimate your 1RM.

Example Calculation

Let's calculate the 1RM for someone who can bench press 200 lbs for 6 repetitions:

Given:

• W (Weight lifted) = 200 lbs
• R (Repetitions) = 6

Step 1: Substitute the values into the Brzycki formula

$$1RM = \frac{200}{1.0278 - 0.0278 \times 6}$$

Step 2: Solve the equation

$$\begin{align} 1RM &= \frac{200}{1.0278 - 0.1668} \\ &= \frac{200}{0.861} \\ &\approx 232.29 \text{ lbs} \end{align}$$

Therefore, the estimated 1RM bench press for this individual is approximately 232 lbs.

Visual Representation

This bar chart illustrates the difference between the current lift (200 lbs for 6 repetitions) and the estimated 1RM (232 lbs) in our example calculation. The visual representation helps to understand the relationship between submaximal lifts and the estimated maximum strength.