1. What is the Bench Press PR Formula?

The Bench Press PR (Personal Record) formula estimates your one-repetition maximum (1RM) from the weight you can lift for multiple repetitions. This helps athletes track progress and plan training without attempting maximal lifts.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( bench \) — Weight lifted (kg or lbs)
• \( reps \) — Number of repetitions performed
• 0.0333 — Empirical coefficient

Explanation: The formula accounts for the relationship between submaximal repetitions and maximal strength.

3. Importance of 1RM Calculation

Details: Knowing your estimated 1RM helps in designing training programs, setting appropriate weights for different rep ranges, and tracking strength progress over time.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (between 1-20). The calculator will estimate your one-rep max.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this formula?
A: The Epley formula is reasonably accurate for 1-10 reps. For higher reps (>10), other formulas like Brzycki may be more accurate.

Q2: Should I test my actual 1RM?
A: Only attempt a true 1RM with proper spotters and technique. Estimation formulas are safer for most lifters.

Q3: Does this work for other exercises?
A: While designed for bench press, it can provide rough estimates for other compound lifts like squats and deadlifts.

Q4: Why do different formulas give different results?
A: Different formulas use different coefficients based on various studies. Epley tends to give slightly higher estimates than Brzycki.

Q5: How often should I recalculate?
A: Recalculate every 4-8 weeks as your strength changes, or whenever you set a new rep PR.