Enges Bankdrücken 1RM Calculator
Calculate your enges bankdrücken one rep max with exercise-specific tips and guidance.
Calculate Your 1RM
Enter your weight and reps above to calculate your estimated 1RM
For best accuracy, use a weight you can lift for 3-10 reps
About 1RM Formulas
Epley Formula: Most accurate for lower rep ranges (1-6 reps). Commonly used in strength training.
Brzycki Formula: More conservative estimates. Better for higher rep ranges (6-12 reps).
Lander Formula: Middle ground between Epley and Brzycki. Good all-around accuracy.
Note: These are estimates. Your actual 1RM may vary based on factors like fatigue, technique, and training experience. Always use a spotter when testing maxes.
Form Tips
- ✓Der Griff sollte schulterbreit oder leicht enger sein
- ✓Halte die Ellenbogen eng am Körper
- ✓Senke die Stange zur unteren Brust/zum Brustbein
- ✓Das 1RM beim engen Bankdrücken liegt typischerweise bei 80-90% des normalen Bankdrückens
Common Mistakes
- ✗Zu enger Griff (Handgelenksbelastung)
- ✗Ellenbogen abspreizen
- ✗Zu hoch an der Brust berühren
Form Cues
Formula Accuracy
Gute Genauigkeit. Ähnlich wie Flachbankdrücken. Trizeps-Ermüdung kann ein limitierender Faktor sein, der die Schätzungen beeinflusst.
Average Strength Levels
Male
Female
Frequently Asked Questions
How do I calculate my Enges Bankdrücken 1RM?
To calculate your Enges Bankdrücken 1RM: enter the weight you lifted and the number of reps completed. The calculator will apply the Epley, Brzycki, and Lander formulas to estimate your one rep max.
How accurate is the 1RM calculator for Enges Bankdrücken?
Gute Genauigkeit. Ähnlich wie Flachbankdrücken. Trizeps-Ermüdung kann ein limitierender Faktor sein, der die Schätzungen beeinflusst.
What muscles does Enges Bankdrücken work?
Enges Bankdrücken primarily targets: Trizeps, Brust, Vordere Schultern.
What is a good Enges Bankdrücken 1RM?
For men: beginner 50kg, intermediate 85kg, advanced 120kg. For women: beginner 25kg, intermediate 40kg, advanced 60kg.
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