One Rep Max Calculator
Calculate Your 1RM
Classic chest exercise performed lying on a bench
Your Results
Estimated One Rep Max
0 kg
Average of three formulas
Formula Comparison
Training Percentages
Exercise Guide
Form Tips
- Keep your feet flat on the ground
- Maintain a slight arch in your back
- Keep your wrists straight
- Lower the bar to mid-chest
About 1RM Formulas
- Brzycki: Most accurate for 1-5 reps
- Epley: Good for higher rep ranges
- Lander: Balanced across rep ranges
- Average: Most reliable estimate
Training Tips
- Use 90-95% for single reps
- 70-85% for multiple sets
- 60-70% for technique work
- Test 1RM every 8-12 weeks
- Always warm up properly