Bench Max Calculator

How to Use the Bench Press Max Calculator

The Bench Press Max Calculator is designed to help you estimate your one-rep max (1RM) for the bench press using various calculation formulas. Follow these steps to accurately use the calculator and interpret your results.

Step 1: Enter the Weight Lifted

• Locate the input field labeled Weight Lifted (lbs).
• Enter the weight in pounds that you have lifted in your most recent workout. The value must be between 1 and 1000 pounds. Ensure that your entry is a number using increments of 1.

Step 2: Enter the Number of Reps

• Find the input field labeled Number of Reps.
• Type in the number of repetitions you completed at the weight entered in Step 1. This number should be between 1 and 20 reps.

Step 3: Select a Calculation Method

• In the field labeled Calculation Method, choose from the available options:
• Brzycki Formula
• Epley Formula
• Lander Formula
• Each formula offers a different approach to estimating your 1RM. Select the one you prefer or use each to compare results.

Step 4: View Your Results

• Once you have provided all the necessary inputs, the calculator will compute the following results:
  • One Rep Max (1RM): This is an estimate of the maximum amount of weight you can lift in a single repetition based on the selected formula.
  • 90% of 1RM: The weight representing 90% of your estimated one-rep max.
  • 80% of 1RM: The weight equating to 80% of your one-rep max.
  • 70% of 1RM: This is calculated as 70% of your estimated one-rep max.
  • 60% of 1RM: Representing 60% of your one-rep max value.
• Each of these results is displayed with a numerical value rounded to one decimal place and suffixed with ‘lbs’ to denote pounds.

By following these steps, you can efficiently use the Bench Press Max Calculator to gauge your lifting capabilities and plan your workout regimen more effectively.