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A bench press one-rep max (1RM) calculator estimates the maximum weight you could lift for a single repetition based on your performance at a given weight for multiple reps. It uses validated formulas like Epley, Brzycki, or Lander.
Trinn-for-trinn guide
- 1Epley formula: 1RM = Weight × (1 + Reps / 30)
- 2Brzycki formula: 1RM = Weight / (1.0278 − 0.0278 × Reps)
- 3Most accurate when reps are in the 3–10 range; less reliable above 15
Løste eksempler
Inndata
80kg for 8 reps (Epley)
Resultat
1RM ≈ 101kg
80×(1+8/30) = 80×1.267 = 101.3