49+ Bench Press Max Chart Pics. Dumbbell bench press 986,000 lifts dumbbell curl 782,000 lifts dumbbell shoulder press 486,000 lifts incline dumbbell bench press 265,000 lifts dumbbell row 214,000 lifts dumbbell lateral raise 214,000 lifts hammer curl 90,000 lifts dumbbell fly 85,000 lifts goblet squat 68,000 lifts dumbbell bulgarian split squat 52,000 lifts dumbbell shrug 85,000 lifts dumbbell tricep extension 74,000 lifts dumbbell floor press 34,000 lifts lying dumbbell tricep extension 43,000 lifts dumbbell lunge 76,000. If you can bench 135 lbs for 8 reps than your estimated one rep max is 167 lbs.

The Fastest Way To Increase Your Bench Press Prosource
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10rm = 75%, so divide 230lbs by.75 and round to the nearest 5lbs increment. Jul 18, 2018 200 pounds x 5 reps = 233 pound projected one rep max. But as a rule, the chart gives a good indication of what an athlete is capable of for a single lift.

So just slide your finger across the page and line it up with the number of times you can lift the weight.

So just slide your finger across the page and line it up with the number of times you can lift the weight. This is the one repetition max calculator for bench press. Using this 1 rep max bench calculator formula, your estimated bench press 1rm would be 305lbs. That rep scheme may be for building mass, but to add plates you need to practice lifting heavy for 1 rep onlythis is how you prepare your body for the stress of a max lift.