strength
Incline Bench 1RM Calculator
Calculate an incline bench estimate and convert it into weekly loading targets.
Use the same bench angle you train with most often.
Estimated 1RM
Epley
262.5 lb
Brzycki
253.2 lb
Lombardi
264.3 lb
O'Conner
253.1 lb
Mayhew
267.8 lb
Wathan
262.3 lb
| Percent | Load | Reps | Purpose |
|---|---|---|---|
| 100% | 262.5 lb | 1 | Max strength |
| 95% | 250 lb | 2 | Max strength |
| 90% | 237.5 lb | 3-4 | Max strength |
| 85% | 222.5 lb | 5-6 | Strength |
| 80% | 210 lb | 7-8 | Strength |
| 75% | 197.5 lb | 9-10 | Hypertrophy |
| 70% | 185 lb | 11-12 | Hypertrophy |
| 65% | 170 lb | 13-15 | Technique or endurance |
| 60% | 157.5 lb | AMRAP | General work |
| 55% | 145 lb | AMRAP | General work |
| 50% | 132.5 lb | AMRAP | General work |
How the 1RM estimate works
The calculator runs Epley, Brzycki, Lombardi, O'Conner, Mayhew, and Wathan formulas. For most barbell lifts, sets of 2-8 reps are more useful than high-rep sets because fatigue and conditioning distort the estimate.
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Questions lifters ask
How should I use the Incline Bench 1RM Calculator? +
Enter a recent hard set with clean reps. The result is best used as a training max input, not as proof that you can hit the number today.
What rep range is best for estimating 1RM? +
Two to eight reps is the useful range for most lifters. Above 10 reps the estimate becomes more sensitive to conditioning, pacing, and technique breakdown.
Should I round the percentage table? +
Yes. Round to plates you can actually load. The calculator uses practical plate increments for pounds and kilograms.