One rep max by lift
The five 1RM equations were derived largely from bench press and squat data, and they do not transfer equally to every movement. Each page below says how they behave on that lift.
Pressing
- Bench press
The barbell bench press is one of the two lifts the 1RM equations were principally derived from, which makes it the lift they predict best.
- Overhead press
The standing barbell overhead press is a strict pressing movement with a small range of loading.
- Incline bench press
The incline bench press raises the bench angle, shifting emphasis toward the upper chest and front deltoids.
- Dumbbell bench press
The dumbbell bench press allows a longer range of motion and demands stabilisation from each side independently.
Pulling
- Deadlift
The conventional barbell deadlift is the lift where 1RM estimates diverge most from measured maxima.
- Barbell row
The bent-over barbell row is a horizontal pull, usually trained in moderate repetition ranges.
- Romanian deadlift
The Romanian deadlift is a hip-hinge trained through a partial range, loading the hamstrings and glutes under stretch.
- Weighted pull-up
The weighted pull-up adds external load to a bodyweight movement, which changes how a maximum should be calculated.
Lower body
- Back squat
The back squat is the other lift the 1RM equations were largely built on, and estimates transfer well to it.
- Front squat
The front squat loads the bar across the shoulders, shifting demand toward the quadriceps and the upper back.
- Hip thrust
The barbell hip thrust loads hip extension through a short range with the shoulders elevated.
Olympic and power
- Power clean
The power clean is an explosive pull from the floor to the shoulders, caught above parallel.