One Rep Max Bench Press Calculator | iCliniq

One Rep Max Bench Press Calculator

The functioning of this tool and the content on this page have been verified by iCliniq medical review team.

Rep Max or Repetition Maximum is the maximum force created in the course of one maximal contraction. These estimations are utilized in Bench Press Training. This is the best way true strength can be measured.

Our One Rep Max Bench Press Calculator estimates the level of the workout needed. The amount of weight that can be benched for a definite amount of reps is fed in and the formula is applied to calculate one rep max. One rep max is evaluated using many divergent methods namely the equations expounded by Brzycki, Epley, Landers, Lombardi, Mayhew et al, O'Conner et al, and Wathan. These equations are renowned and well grounded.

Number of Reps
Bench Press One Rep Max Equation



Frequently Asked Questions

1. How to increase your bench press?

The following ways can help you increase your bench press:

  • Feel excited and enthusiastic before you start bench press.
  • If you are experienced, then mix and match your rep ranges.
  • Start your exercise routine with bench presses.
  • Strengthen your upper chest muscles.
  • To protect the shoulders, keep your elbow at 45-degree angle to your torso.

2. What muscles does bench press work?

Depending on the types of bench press, the muscles that are worked are:

  • Traditional bench press - Muscles in the pectoral, shoulder, and arms.
  • Incline bench press - Upper chest and shoulder muscles.
  • Decline bench press - Lower chest and shoulder muscles.
  • Narrow grip bench press - Triceps and forearm.

3. What does bench press work on?

Bench presses help strengthen the muscles in the forearm, shoulder, and upper chest.

4. How to properly bench press?

Steps to properly bench press are:

  • Lie flat on the bench with your feet flat on the ground, and lift your chest and tuck your shoulder-blades.
  • Hold the bar with the base of your palm while keeping your wrist straight.
  • While taking a deep breath, straighten your arm and unrack the bar.
  • Keeping your forearm vertical, lower the bar to your mid-chest. You should hold your breath at the bottom.
  • While keeping your butt on the bench, press and lift the bar above your shoulder, and lock the elbows at the top.

5. How do I calculate my max bench press?

You can use our one rep max (1 RM) bench press calculator. Just feed in the weight and number of reps, and the calculator will generate your 1 RM. To calculate the number of reps, count the number of times you repeat bench presses for 4 to 6 times using the heaviest weight.

6. How much should a beginner bench press?

You should start doing bench presses with just the bar. If you are able to do 10 bench presses very easily, then add 10 lbs on each side. If it is too easy, add 10 lbs more.

7. How much can the average man bench?

The ability to bench press depends on your overall fitness, experience, and upper body strength. So know your limits and do not overexert yourself.

8. How often should I bench press to see results?

You can bench press 3 to 4 times a week, which can vary depending on your level of fitness. But it is said that the bodies inability to lift weights might affect the central nervous system. It might take a few months for you to see results.

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How is One Rep Max Bench Press calculated?

There are varied equations available to determine One Rep Max. However, the most valid is the Brzycki Equation from Matt Brzycki.

Brzycki Equation: Weight / (1.0278 - (0.0278 * reps)) or weight * (36 / (37 - reps))

The number of reps are multiplied by 0.0278 and are subtracted from 1.0278. The result is then divided by the weight to provide us the final result.

Epley Equation: Weight * (1 + (0.0333 * reps))

Here, the number of reps are multiplied by 0.0333 and the answer is added to 1 and then finally the answer is multiplied by weight.

Lander Equation: (100 * weight) / (101.3 - (2.67123 * reps))

In the Lander Equation, the number of reps are multiplied by 2.67123 and the result is subtracted from 101.3. This is then divided by weight which has been multiplied by 100 prior.

Likewise, there are many equations as mentioned below which aid in calucation of One Rep Max Bench Press. Lombardi Equation: Weight * reps 0.1

Mayhew et al. Equation: (100 * weight) / (52.2 + (41.9 * e (-0.055 * reps)))

O'Conner et al. Equation: weight * (1 + 0.025 * reps)

Wathan Equation: (100 * weight) / (48.8 + (53.8 * e (-0.075 * reps)))

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