Plates & Pace

Strength one-rep max

Incline Bench Press 1RM Calculator

Estimate your incline bench max for the angle you train at, then get training weights, plates and your likely maxes for other rep counts.

Updated · Sources

Weight unit
StrengthIncline 1RM

Estimated one-rep max

83 kg

90% of max
75 kg
Equation spread
80.5-85
Your set
70 × 6
WorkingAverage of 7 equations for 70 kg × 6 reps = 83 kg

Training weights and plates

% of 1RMWeightPlates per side, 20 kg bar
100%82.5 kg25 + 5 + 1.25
95%80 kg25 + 5
90%75 kg25 + 2.5
85%70 kg25
80%67.5 kg20 + 2.5 + 1.25
75%62.5 kg20 + 1.25
70%57.5 kg15 + 2.5 + 1.25
65%55 kg15 + 2.5
60%50 kg15

Estimated rep maxes

RepsWeight
1 rep82.5 kg
2 reps77.5 kg
3 reps75 kg
4 reps75 kg
5 reps72.5 kg
6 reps70 kg
8 reps67.5 kg
10 reps62.5 kg
12 reps60 kg

How it works

Enter a recent set of incline bench presses taken close to failure. The calculator estimates your one-rep max at that incline, then gives training weights, plates and rep maxes.

The bench angle changes the numbers. A steeper incline shifts work toward the shoulders and usually moves less weight, so the estimate only holds for the angle you used.

The formula

Formula
w = weight lifted, r = reps completed

Epley      1RM = w × (1 + r ÷ 30)
Brzycki    1RM = w × 36 ÷ (37 − r)
Average    the mean of 7 published equations: Epley, Brzycki,
           Lander, Lombardi, Mayhew, O'Conner and Wathen

With 1 rep, the one-rep max is the weight lifted.

Worked example

You incline bench 70 kg for 6 reps.

  1. Epley: 70 × (1 + 6 ÷ 30) = 84 kg.
  2. Brzycki: 70 × 36 ÷ (37 − 6) = 81.3 kg.
  3. The average of all seven equations is 83 kg.
  4. A working set at 80% is 66.4 kg, which rounds to 67.5 kg: 20 + 2.5 + 1.25 on each side of a 20 kg bar.

Angle and equipment

Most incline benches are set between about 30 and 45 degrees. Note the setting you use and keep it the same when you retest. The same applies to grip width and whether you pause at the chest.

Questions

What angle should the bench be?

Commonly 30 to 45 degrees. Pick one angle for training and testing so your numbers stay comparable.

Is my incline max a fixed percentage of my flat bench?

No. The ratio varies with the bench angle and between lifters, so there is no reliable fixed percentage. Estimate each lift from its own sets.

Can I use it for dumbbell incline presses?

Roughly. Enter the weight of one dumbbell and compare the result only with other dumbbell sets. The equations were built on barbell data, so treat dumbbell estimates as a guide.

How accurate is the estimate?

From 3 to 6 reps close to failure, the equations usually agree within a few percent, shown as the Equation spread.

Add this calculator to your site

Gym, coach or blog? You can put this calculator on your own site for free. Copy the code below into your page’s HTML. The calculator updates itself whenever we improve it.

The short script lets the frame grow to fit the calculator on your page. Please keep the credit line underneath it.

Sources

  1. Brzycki M. Strength testing: predicting a one-rep max from reps-to-fatigue. Journal of Physical Education, Recreation and Dance. 1993;64(1):88-90.
  2. Mayhew JL, Ball TE, Arnold MD, Bowen JC. Relative muscular endurance performance as a predictor of bench press strength in college men and women. Journal of Applied Sport Science Research. 1992;6(4):200-206.
  3. LeSuer DA, McCormick JH, Mayhew JL, Wasserstein RL, Arnold MD. The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift. Journal of Strength and Conditioning Research. 1997;11(4):211-213.
  4. Haff GG, Triplett NT, eds. Essentials of Strength Training and Conditioning. 4th ed. Human Kinetics; 2016. Percentage of 1RM and repetitions allowed.