Bench Press Calculator

How does the bench press calculator work?

It finds the (one repetition maximum or 1RM) so is a useful tool for trainers in weight training that want to calculate the one rep max, which is the amount of weight that one person can lift in a single repetition. By knowing the 1 rep max, the weight trainers can estimate the maximum strength of a sportive. You just have to input the data required, the weight lifted, number of repetitions and the formula you want to use. You can test for as many combinations as you like and with any formula you prefer.

The bench press calculator is a comprehensive tool to calculate 1RM in weight training because it allows one rep max calculation by 7 different formulas as they are presented below:

1. By Brzycki:

2. By Epley:

3. By Lander:

4. By Lombardi:

5. By Mayhew:

6. By O'Conner:

7. By Wathan:

Example results by two formulas

• Calculating bench press by Brzycki formula for weight lifted = 50lbs with 5 repetitions, the result is ~ 1 Rep Max for Bench Press: 56.25 lbs
• Calculating bench press by Epley formula for weight lifted = 50lbs with 5 repetitions, the result is ~ 1 Rep Max for Bench Press: 58.33 lbs

Do you bench press correctly?

Here are some of the steps you need to keep in mind to make sure you exercise correctly. First of all you need to maintain a tight grip with the bar and keep your chest in thoracic extension the whole time you move. This will create more tension in your lower arms and upper back. Make sure you keep your elbows at an angle of 45 degrees from your side. Don’t forget to breath while taking the weight. While lifting you need to keep your back, hips and glutes contracted. When you end the movement, don’t forget to lock out your elbows but to continue to maintain the thoracic extension.

Reference

Brzycki M. (2012) A Practical Approach To Strength Training. Blue River Press