A real calculation of your one-rep max should only be done if you are an experienced lifter. For a novice, calculate your one-rep max by determining your 10-repetition max. Bench press the heaviest amount of weight you can lift for 10 repetitions using correct form. Calculate an estimation of your max by dividing that weight by .75. If you can bench press 80 lbs. for 10 reps, your estimated one-repetition max would be 106.5 lbs. Calculating your max on the bench press can take up to 45 minutes.
Step 1
Use a trained spotter or perform the bench press in a squat cage with safety bars. Ensure that your eyes are just below the edge of the barbell supports. Keep your head, shoulders and glutes in contact with the bench and both feet on the floor.
Step 2
Complete a light warm-up set, easily doing five to 10 repetitions. Add more weight to the barbell totaling an amount that you can lift for only three to five reps. Rest for two minutes.
Step 3
Multiply the weight you just bench pressed by 5 to 10 percent. Do only two or three repetitions. Take a break for four to five minutes.
Step 4
Add another 5 to 10 percent more weight to what you just lifted. Make an attempt to lift this weight for one repetition. If you were able to lift this weight one time, rest for another five minutes. Write down the weight you are lifting and the amount of weight you are adding.
Step 5
Increase the weight by only 2.5 to 5 percent. Try to bench press this weight for one rep using correct form. If you were able to complete this lift, rest for five minutes then add 2.5 to 5 percent more weight. If you were not able to lift this weight, subtract 2.5 to 5 lbs. then make another attempt. Record the heaviest amount of weight you are able to bench press for one repetition.
Tips and Warnings
- Consider using two spotters if you are bench pressing heavy weights.
- Ensure that your spotter can lift the bar off you in case you cannot push the barbell back up.
Things You'll Need
- Paper
- Pencil
- Calculator
- Bench press
- Barbell
- Weight plates
- Spotter or squat rack
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
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