Free tool
Incline Dumbbell Bench Press 1RM calculator
Turn a incline dumbbell bench press set you have already completed into an estimated one-rep max and working weights.
Enter the weight of one dumbbell, not the pair. Use a set where the bench angle stayed the same and every rep came down under control to the same depth. Dumbbells are awkward to test for a single rep, so use the table to pick working weights and round to the nearest dumbbell your gym has.
A set you have already done
Estimated one-repetition maximum
29.3 kg
| Reps | 0 RIR | 1 RIR | 2 RIR | 3 RIR |
|---|---|---|---|---|
| 3 | 26.6 kg | 25.9 kg | 25.1 kg | 24.4 kg |
| 5 | 25.1 kg | 24.4 kg | 23.8 kg | 23.1 kg |
| 8 | 23.1 kg | 22.5 kg | 22 kg | 21.4 kg |
| 10 | 22 kg | 21.4 kg | 20.9 kg | — |
| 12 | 20.9 kg | — | — | — |
A warm-up ramp to 22 kg (8 reps, 2 in reserve)
| Set | Weight | Each side |
|---|---|---|
| Working | 20 kg | bar only |
Roughly 40, 55, 70 and 85 per cent of the working weight, for a few easy reps each, then the working set. A general guide, not a prescription — add or drop steps to suit the lift and how you feel.
Uses the Epley equation, counting reps in reserve as reps you could have done. It is only an estimate from a set you have already completed, not a test of your maximum; a dash means the combination is outside the range the equation is reliable over. Round to the nearest weight your equipment allows.
Something feels off in the incline dumbbell bench press itself? Get one technique cue for your next incline dumbbell bench press set.
Wondering whether this lift is keeping up with the others? Compare your lifts with the lift ratio calculator, or score your total with the DOTS and Wilks calculator.
Picking effort rather than weight? Use the RPE and RIR calculator.
Got your working weight? Work out your warm-up sets and plates. See your lifts as a multiple of your bodyweight, or score a competition total with IPF GL points.
Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.