Schrägbankdrücken 1RM Calculator
Calculate your schrägbankdrücken 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
- ✓Stelle die Bank auf 30-45 Grad ein
- ✓Senke die Stange zur oberen Brust/Schlüsselbein
- ✓Das 1RM beim Schrägbankdrücken liegt typischerweise bei 75-85% des Flachbankdrückens
- ✓Halte die Schulterblätter zurückgezogen
Common Mistakes
- ✗Zu steile Neigung verwenden (wird zum Schulterdrücken)
- ✗Ellenbogen zu stark abspreizen
- ✗Brust unten nicht berühren
Form Cues
Formula Accuracy
Gute Genauigkeit. Ähnlich wie Flachbankdrücken. Formeln funktionieren gut, besonders Brzycki für moderate Wiederholungen.
Average Strength Levels
Male
Female
Frequently Asked Questions
How do I calculate my Schrägbankdrücken 1RM?
To calculate your Schrägbankdrücken 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 Schrägbankdrücken?
Gute Genauigkeit. Ähnlich wie Flachbankdrücken. Formeln funktionieren gut, besonders Brzycki für moderate Wiederholungen.
What muscles does Schrägbankdrücken work?
Schrägbankdrücken primarily targets: Obere Brust, Vordere Schultern, Trizeps.
What is a good Schrägbankdrücken 1RM?
For men: beginner 50kg, intermediate 80kg, advanced 115kg. For women: beginner 25kg, intermediate 40kg, advanced 60kg.
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