1RM calculator for Bench Press (Mayhew Ecuation)
With this calculator you can find out your 1RM approximate in bench press, using the Mayhew equation.
Calculating the 1RM in bench press is important to determine the intensity in a workout, which will help achieve the goals. Traditionally, various equations Epley (1985) and Brzycki (1993) have been used.
Among the best known are the formulas of Epley (1985) and Brzycki (1993). All these equations have a certain margin of error, as they are not based on direct 1RM tests, but on projections derived from submaximal loads. The accuracy of these equations varies depending on the exercise.
They not only play a crucial role in sports performance, being basic movements in powerlifting competitions, but are also frequently used in the field of rehabilitation and health.
A key variable in the training of these exercises is intensity, which is generally measured as a percentage of the maximum force that can be exerted in a single lift (% 1RM).
Calculating the 1RM in bench press is essential to establish the appropriate intensity in a training program, which will allow achieving the objectives set through each exercise.
What is the formula to calculate the 1RM?
Traditionally, various equations have been used to estimate the 1RM of strength exercises from tests performed with moderate weights to failure.
In an analysis conducted by LeSuer et al. (1997), it was investigated which equations offered the most accurate predictions of the 1RM in the three main powerlifting exercises. For the specific case of the squat, it was concluded that the equations of Epley (1985) were the most accurate in terms of precision and lower margin of error. The margin of error is approximately 3% and 2%, respectively (according to studies).
In any case, it is always recommended that, if you want to achieve a lower margin of error and adjust the result to each personal case, you provide two different weights taken to failure and the number of repetitions performed with each weight:
How reliable is this calculator?
As mentioned, every estimate has a margin of error. In the case of the Epley (1985) and Wathan (1994) equations for calculating the 1RM in squat, the margin of error is approximately 3% and 2%, respectively (according to studies).
However, knowing these margins, we have tried to optimize the accuracy of the estimate by applying a specific correction factor for each formula. In this way, by entering the weight lifted and the repetitions performed to failure, the calculator applies the following process:
- Epley: Calculates the 1RM using the original formula, correcting the final result with an adjustment that reduces the margin of error to 3%.
- Wathan: Applies its formula with an adjustment that minimizes the margin of error to 2%.
Finally, the calculator takes the provided data (weight and repetitions) and performs the adjusted 1RM calculation, providing the most accurate estimate possible based on both equations.
However, we emphasize again that the best recommendation to calculate your 1RM more accurately is to use two different weights taken to failure, along with the number of repetitions performed with each of those weights. This allows for a more adjusted estimate, as it reduces the possible variations that may arise from relying on a single submaximal attempt.
What is the purpose of knowing the 1RM?
Knowing your 1RM in bench press is crucial because it gives you an accurate measure of your maximum strength in that exercise at a specific moment in your training cycle. This not only serves as a reference to adjust key training variables, such as intensity and volume, but also to evaluate the progress you are making with your routine over time.
The 1RM, or one repetition maximum, is a crucial measure to assess maximum strength in specific exercises such as the squat, deadlift, and bench press. To determine it, it is recommended to perform a direct test with approach sets and proper warm-up, as well as using estimated formulas such as those of Epley and Wathan, although these may have a margin of error of 2-3%. There are variations in the 1RM depending on the type of squat and other individual factors, so the most useful comparisons are usually with yourself or with reference data from various sources, such as powerlifting research, expert surveys, and online databases. In addition, it is important to adjust training and loads based on the actual 1RM to achieve effective and safe progression.
Frequently asked questions
What is the 1RM calculator for bench press?
The 1RM calculator for bench press estimates the maximum weight you can lift in one repetition in the bench press, based on the weight lifted and the repetitions completed.
How do you use the 1RM calculator in bench press?
To use the calculator, enter the weight you lifted and the number of repetitions performed. The calculator will estimate your one repetition maximum (1RM).
What is the purpose of calculating the 1RM in bench press?
Calculating the 1RM helps you know your maximum strength capacity and plan your training by adjusting the weights to improve your performance.
Is the 1RM calculator for bench press accurate?
The calculator provides an accurate estimate in most cases, but factors such as technique and fatigue can affect the accuracy of the result.
How can I improve my 1RM in bench press?
Improving your 1RM involves focusing on strength training, proper technique, training periodization, and proper nutrition and rest.
Is it safe to test the 1RM in bench press directly?
Testing the 1RM directly can be risky without proper technique and supervision. It is advisable to use a calculator to estimate your 1RM first.
What factors affect the calculation of the 1RM in bench press?
Factors such as lifting technique, fatigue, rest time, nutrition, and training level can influence the estimation of the 1RM.
When should I recalculate my 1RM in bench press?
You should recalculate your 1RM every 4-6 weeks or when you notice significant improvements in your strength or performance to adjust your training weights.
