Bench 1Rm Calculator

The Bench Press 1RM Calculator helps users estimate their one-rep max for the bench press using various formulas based on the weight lifted and repetitions performed.

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Guide to Using the Bench Press 1RM Calculator

Introduction

This guide will help you use the Bench Press 1RM Calculator to estimate your one-rep max (1RM) for bench pressing, using three different calculation formulas: Brzycki, Epley, and Lander.

Step 1: Enter Your Weight Lifted

Select and enter the weight you have lifted:

  • Locate the input field labeled Weight Lifted (lbs/kg).
  • Enter the weight you lifted during your set. Ensure the weight is between 1 and 1000 units, in increments of 0.5.
  • This field is required, so make sure it’s filled out properly to proceed.

Step 2: Enter Repetitions Performed

Input the number of repetitions:

  • Find the field labeled Repetitions Performed.
  • Enter the total number of consecutive reps completed. Accepted values range from 1 to 20.
  • This field is also required and must be completed accurately to obtain your 1RM.

Step 3: Choose a Calculation Formula

Select your preferred formula from the available options:

  • Locate the dropdown menu labeled Calculation Formula.
  • Choose one formula from the following options: Brzycki, Epley, or Lander. Each formula will calculate the 1RM differently based on the inputs provided.
  • This selection is mandatory for determining the 1RM calculation.

Step 4: View Your One-Rep Max Results

Analyze the results offered by different formulas:

  • Once all fields are completed, the calculator will automatically compute your estimated 1RM for the selected formula.
  • The 1RM will be displayed for Brzycki, Epley, or Lander formulas, depending on your selection, all in a specific field formatted with one decimal point and measured in pounds (lbs).

Step 5: Explore Training Percentages

Consider your 1RM to plan your training:

  • The calculator will use the determined 1RM to compute relevant training percentages.
  • Find these percentages in the field labeled Training Percentages.

Conclusion

This Bench Press 1RM Calculator provides a simple yet effective way to estimate your maximum bench press capability, through established scientific formulas. By following the above steps, you can tailor your workout regimen based on accurate and personalized 1RM estimates.