Also lifts below 6 reps might not be suitable for everyone so I prefer to stay in a moderate rep range to avoid injuries and keep form in check.
When we go higher in reps the correlation between the reps performed and the actual 1RM becomes unclear. Or for example 10 reps with 1.1 x BW would be equal to 1RM 1.5 x BWįor the intermediate we can do the following:įor bodyweight exercises I would suggest we look for performance between 6-10RM since this would be a realistic rep range for most. In perspective if our goal would be to bench press 1.5x bodyweight for a single then our 8 rep max would be around 1.2x BW. Lets add 1.5 x BW as our 1RM to Brzycki formula to find out how much weight we should lift for given number of reps Let's find out how many reps we should do for given weight in relation to bodyweight to reach advanced level (1.5x BW). R = repetitions completed with that weight Also there is individual variance between athletes so essentially using any formula we are just guessing what the 1RM would be. Different 1RM formulas have slightly different outputs but there is not much difference in between methods. Most commonly used formula is the Brzycki method. So we have to estimate how much our 1RM actually is based on the weight lifted and repetitions we can do with that weight. 1 rep maxes don’t well translate to different push-ups or bodyweight exercises since usually the load is way less than what our one rep max would be. We should be aiming for at least to the Advanced level so pressing 1.5x BW would be considered a good achievement. Strength standardsįirst let's take a look how much we should actually be bench pressing in order to be strong enough to qualify as intermediate or advanced.
I could work my way up to 15 reps on Kneeling OAP to get my OAP to a decent rep range (6-8) But since the higher rep ranges don't correlate well with maximum strength better option would be to load the Kneeling OAP with ~5-10kg and work my way up to 8-10 rep range. For kneeling OAP I can do about 10 reps which is in line with the calculator I made. I can do 3 One Arm push-ups with chest touching the ground and with a pause at the bottom.
#1 rep max calculator strength standards full#
Workout A 4 sets of Assisted One Arm Decline push-up with handles (for full ROM) Higher rep count above 10reps does not predict your 1RM performance very well.įor those who are interested my current chest routine is: And advanced strength level with Assisted One Arm Push-up for 10 reps.įor bodyweight training rep ranges between 1-5reps might not be functional for all so I suggest tracking the 1RM based on how many reps can be performed at a moderate rep range 6-10reps. By doing 2-3 proper One Arm Push-ups you would also reach the Advanced strength level.īy using additional load at least 20% of your bodyweight the Two arm decline push-up allows you to reach intermediate strength level with 10reps. The easiest exercise where Advanced strength level (1.5xBW 1RM) can be reached is with 10-12 reps of the decline Assisted One Arm push-up. You’ll have to use at least one of the assisted one arm versions. Two arm versions of the push-up (Kneeling, Standard or Decline) won’t get you to intermediate or advanced level. Why is it hard to move from one exercise to a more difficult one?Īctual load of push-ups - with calculatorġ.5x bodyweight press would be considered an advanced achievement. Why the standard push-up doesn’t get you far Strength standards - how much you should actually press to be intermediate or advanced But if you currently can do one arm push-ups with good form you could probably reach the 1.5x bodyweight bench 1RM relatively fast by practising the actual lift. So a fair warning if you can bench press 1.5x bodyweight you are not able to do one arm push-ups or the other way around.
Of course direct comparison is not possible because the two exercises are completely different but we can compare the loading parameters between barbell press and push-ups. So I did some research online, made my own calculator based on the actual load and verified the results. Well I did but couldn’t find a good push-up to bench press calculator. Have you ever wondered how you would compare the different types of push-ups to a barbell press?
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