You may not be too thrilled about pressing the heaviest weight you possibly can just to determine your training weight. Fortunately, there is a way to calculate your one-rep-maximum incline press without risking injury to your joints and muscles from lifting a weight that's too heavy. If you feel like Superwoman and want to press your max, you have that option. As an alternative, if you want to use your brain and a handy calculator, save your muscles for the workout and multiply your way to your one rep max.
Determining One Rep Maximum --Traditional Method
Step 1
Slide weight plates onto the barbell for your freeweight incline press, or select a heavy weight amount on an incline press machine. Use an amount of weight that is significantly heavier than your training weight.
Step 2
Ask someone to spot you during your freeweight incline press.
Step 3
Press the weight one time -- you should feel completely fatigued. Increase the weight amount if you feel you can complete another repetition.
Step 4
Record your one rep maximum, or rest for three to four minutes and press again with the heavier weight.
Step 5
Complete the press using proper form and breathing techniques. If you are unable to complete the press, reduce the amount of weight, rest for three to four minutes, and try again.
Determining One Rep Maximum -- Calculation Method
Step 1
Perform your incline bench press using a training weight that you are able to press between six and 10 times. Increase the weight amount if you can do more than 10 presses.
Step 2
Multiply your training amount by 1.16 if you press the weight six times. For example, if you use 20 pounds and incline press the weight six times, your maximum training weight is 23.2 pounds.
Step 3
Multiply the training amount by 1.20 if you press the weight seven times, 1.24 for eight repetitions, 1.29 for nine repetitions, and 1.33 for 10 repetitions.
