If you have joined the gym to develop upper body strength, you are packing a punch with bench presses. But how many times have you exhausted your brain with the unstoppable guesswork of the supposed weight that is close to your max bench weight? Way too many times, probably. Well, the good news is that it all ends here!
A bench press is an exercise where the trainee lies on the bench and pushes the weight upwards. This exercise targets your pectoralis major and minor (chest), anterior deltoids (front shoulders), triceps brachii, and latissimus dorsi (back). It is considered a terrific exercise for upper body strength, which yields results way better than any other. Make sure you have an adjustable bench to perform this exercise for maximum output.
When it comes to bench presses, you have to take them hand in hand with the bench press calculator. The bench rep calculator is the most accurate and easiest way to calculate your measure of strength.
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One rep max is also called the maximum load (1RM).
This is the highest weight a trainee can lift in an exercise for a single repetition. It is not just a strength measurement tool but can also help you determine your current fitness level or the weight you can lift.
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This structured way of assessment develops discipline, consistency, confidence, and strength. In addition, the knowledge that you advance yourself with is a bonus point that enhances your weight training.
Here are the reasons why calculating one-rep max is essential:
- It accurately estimates the weight you should lift, considering the fatigue that you can experience from multiple 1RMs
- Tracking your one-rep max is the most reliable way to ascertain that you are building muscles. If your one-rep max keeps going up, this depicts that your muscles are growing.
- This useful measure indicates the amount of weight that is safe for you to lift to attain your fitness goals. For example, if you aim to increase your build and size, you must lift at least 60% of your body weight with one-rep max. On the other hand, if you wish to enhance endurance, you should lift between 30 - 60% of your one-rep max.
- You can also use it as a squat max calculator or even for other lifts.
- You can use it to compare your strength with your training partners.
- It can be used to determine the strength of a different muscle.
- Combining this with other training techniques, such as resistance training, can help you overcome the training plateau.
- It is not just a tool for powerlifters or athletes, but for women and beginners who strategically want to increase strength.
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When it comes to testing the reliability of bench press one-rep max calculators, numerous studies have done that. A study by Dongguk University, Korea, assessed the reliability based on muscle groups and genders. The researchers reported that a 1RM test is a reliable tool for examining muscle strength changes irrespective of the muscle group's location and gender.
How Does 1RM Calculator Work?
To check how does max bench calculator works, follow these steps:
- Pick up a weight that challenges you.
- After stretching and warming up, load your barbell with the chosen weight as many times as possible. The regional barbell by DMoose can be your ideal partner here.
- Once you have reached muscular failure - the point where your muscles are exhausted and can no longer perform another repetition to the exercise - slowly lower the weight.
- Now go to the calculator and type in the weight and the number of reps that you could accomplish.
- Read your one-rep max from the results generated.
As you gain strength over time, you can increase the weight and reduce the number of repetitions. You will be using the 1RM to determine the amount you should lift, effectively boosting your muscle strength.
When doing the 1RM test, remember that your form comes first. It is the lift that you can complete one repetition of with the correct technique. This mitigates the probability of injury and certifies that you gain strength balanced way.
1RM Equation: 1RM = w x (1 + (r / 30))
w = weight lifted
r = reps performed
To calculate 1RM, you will divide the number of reps by 30, add 1 and multiply it with the weight lifted. This is known as the Epley formula. This is a common formula used for 1RM calculation. However, it is known as a submaximal calculation method as it might underestimate or overestimate your 1RM. Therefore, it is important to realize that these numbers are a prediction.
1RM = 67 lbs./kg
|
Percentages of 1RM |
||||||||
|
Equation |
50% |
60% |
70% |
75% |
80% |
85% |
90% |
95% |
|
Brzycki |
34 |
40 |
47 |
50 |
54 |
57 |
60 |
64 |
|
Baechle |
35 |
41 |
48 |
52 |
55 |
59 |
62 |
66 |
|
Epley |
35 |
42 |
49 |
53 |
56 |
60 |
63 |
67 |
|
Lander |
34 |
41 |
48 |
51 |
54 |
58 |
61 |
65 |
|
Lombardi |
35 |
42 |
49 |
53 |
56 |
60 |
63 |
67 |
|
Mayhew |
36 |
43 |
50 |
53 |
57 |
60 |
64 |
67 |
|
O'Conner |
34 |
40 |
47 |
50 |
54 |
57 |
60 |
64 |
|
Wathan |
35 |
41 |
48 |
52 |
55 |
59 |
62 |
65 |
Here are some of the most common approaches to calculating one-rep max:
- Brzycki: 1 RM = w / (1.0278 - (0.0278 × r))
- Baechle: 1 RM = w × (1 + (0.033 × r))
- Epley: 1 RM = (0.033 × r × w) + w
- Lander: 1 RM = (100 × w) / (101.3 - 2.67123 × r)
- Lombardi: 1 RM = w × r 0.1
- Mayhew et al.: 1 RM = (100 × w) / (52.2 + (41.9 × e-0.055 × r))
- O'Conner et al.: 1 RM = w × (1 + 0.025 × r)
- Wathan: 1 RM = (100 × w) / (48.8 + (53.8 × e-0.075 × r))
You can use a bench press calculator every 12 weeks, but you don't need to test your 1RM that often. Many professional lifters test it only once or twice a year. This means that they progressively overload their muscles and get plenty of time for recovery.
Conclusion
The bench press is a spectacular exercise to build upper body strength. However, you can get completely exhausted by the constant guesswork on the perfect amount of weight you should lift. The bench press calculator allows you to calculate your 1 rep in a single click. You can determine the amount of weight you can lift safely. It is a reliable measurement tool that allows you to build strength and conveniently track your performance.
Reading List
Article Sources
- Seo, Dong-il, et al. “Reliability of the One-Repetition Maximum Test Based on Muscle Group and Gender.” Journal of Sports Science & Medicine, vol. 11, no. 2, June 2012, pp. 221–25. PubMed Central, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737872/.
- Seo, Dong-il, et al. “Reliability of the One-Repetition Maximum Test Based on Muscle Group and Gender.” Journal of Sports Science & Medicine, vol. 11, no. 2, June 2012, pp. 221–25. PubMed Central, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737872/.
- Schoenfeld, Brad J. “The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training.” Journal of Strength and Conditioning Research, vol. 24, no. 10, Oct. 2010, pp. 2857–72. PubMed, https://doi.org/10.1519/JSC.0b013e3181e840f3.
- Seo, Dong-il, et al. “Reliability of the One-Repetition Maximum Test Based on Muscle Group and Gender.” Journal of Sports Science & Medicine, vol. 11, no. 2, June 2012, pp. 221–25. PubMed Central, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737872/.
