Incline Bench Press 1RM Calculator
Calculate your incline bench press 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
- ✓Set bench to 30-45 degree angle
- ✓Lower bar to upper chest/clavicle area
- ✓Incline 1RM is typically 75-85% of flat bench
- ✓Keep shoulder blades retracted
Common Mistakes
- ✗Using too steep an incline (becomes shoulder press)
- ✗Flaring elbows excessively
- ✗Not touching chest at bottom
Form Cues
Formula Accuracy
Good accuracy. Similar to flat bench press. Formulas work well, especially Brzycki for moderate reps.
Average Strength Levels
Male
Female
Frequently Asked Questions
How do I calculate my Incline Bench Press 1RM?
To calculate your Incline Bench Press 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 Incline Bench Press?
Good accuracy. Similar to flat bench press. Formulas work well, especially Brzycki for moderate reps.
What muscles does Incline Bench Press work?
Incline Bench Press primarily targets: Upper Chest, Front Delts, Triceps.
What is a good Incline Bench Press 1RM?
For men: beginner 50kg, intermediate 80kg, advanced 115kg. For women: beginner 25kg, intermediate 40kg, advanced 60kg.
Other Exercise Calculators
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