Bench Press Calculator
In the text below the tool you can find more information on the formulas used.
The bench press calculator retrieves the 1RM value for weight training. One repetition maximum is the amount of weight that one person can lift in a single repetition.
The calculator allows the user to estimate 1RM based on 7 different formulas:
These equations can be retrieved below the tool.
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Steps on how to print your input & results:
1. Fill in the calculator/tool with your values and/or your answer choices and press Calculate.
2. Then you can click on the Print button to open a PDF in a separate window with the inputs and results. You can further save the PDF or print it.
Please note that once you have closed the PDF you need to click on the Calculate button before you try opening it again, otherwise the input and/or results may not appear in the pdf.
Bench press formulas
One repetition maximum for bench press is one of the most commonly determined values in the field of weight training.
1RM is defined as the amount of weight, in either lbs or kg, that a person can lift during a single repetition. This is a measure of the maximum strength of a weightlifter.
The calculator allows the user to input weight in two measurement units, to select a number of repetitions from 1 to 20 and to test any of the 7 formulas, in any combination they wish to use.
The 1RM formulas are:
1RM = W x 36 / ((37 - r))
1RM = W x (1 + r/30)
1RM = (100 x W) / (101.3 - 2.67123 x r)
1RM = W x r0.10
1RM = (100 x W) / (52.2 + (41.9 x e(-0.055 x r)))
1RM = W x [1 + (0.025 x r)]
1RM = (100 x W) / (48.8 + (53.8 x e(-0.075 x r)))
Please remember ...
In order to make sure you exercise correctly, there are some things to keep in mind:
■ Maintain a tight grip with the bar and keep your chest in thoracic extension during the exercise;
■ Make sure you keep your elbows at an angle of 45 degrees from your side;
■ Breath while taking the weight;
■ While lifting you need to keep your back, hips and glutes contracted;
■ At the end of the movement, lock out your elbows but continue the thoracic extension.
1. Brzycki M. (2012) A Practical Approach To Strength Training. Blue River Press.
2. Lander JE, Bates BT, Sawhill JA, Hamill J. A comparison between free-weight and isokinetic bench pressing. Med Sci Sports Exerc. 1985; 17(3):344-53.
3. Mayhew JL, Johnson BD, Lamonte MJ, Lauber D, Kemmler W. Accuracy of prediction equations for determining one repetition maximum bench press in women before and after resistance training. J Strength Cond Res. 2008; 22(5):1570-7.
No. Of Variables: 3
Published On: May 26, 2017 · 12:14 PM
Last Checked: May 26, 2017
Next Review: May 26, 2023